I mentioned last week that I’m doing the StrongLifts program. I started this morning, and it felt great. I left all sweaty and pumped up.
The basic gist of SL is that you do 5 compound barbell exercises: squat, deadlift, bench press, barbell row, and overhead press. You do 5 sets of 5 reps each (5×5), increasing your weight load by 5 pounds each session.
You don’t do all 5 exercises in one day though. It’s broken out like this:
Workout A: Squat, Bench Press, Barbell Row
Workout B: Squat, Overhead Press, Deadlift
Yes, squatting in every workout. Yikes!
The good news is that in this program you work out only every other day – 3x per week. For me, right now, I’m doing M-W-F because I don’t want to give up my Saturday mornings to do T-Th-Sat (though I may change my mind because of the higher gym traffic on M-W-F).
Today I did my first Workout A. I successfully completed all sets and reps at my starting weight:
- Squat: 45 pounds (bar only)
- Bench Press: 45 pounds (bar only)
- Barbell Row: 65 pounds
That means on Friday (next Workout A) I’ll be doing 55 lbs, 50 lbs, and 70lbs.
I GOT THIS.
Side note: I am also following up these workouts with 15 minutes of Cardio. I will, over time, increase that – but it’s difficult to do too much when I’m working out before work and my gym isn’t open 24 hours. Lifting is my focus, but I know Cardio is an important piece of the pie.