In its simplest form, 5×5 means five sets of five reps each, performed using barbell lifts.
The only one of those 5×5 programs I recommend you consider doing is StrongLifts 5×5 the other two were designed for specific groups of young athletic males. The three well-known 5×5 workouts are of course the: So I’ll show you a checklist in a bit so you can assess whether or not one of them is a good fit for you. On the other hand, YOU may be able to do one of these well-known 5×5 workouts even if you’re over 50. This is so I can point out why each of them - if I followed them exactly as they were designed - wouldn’t be the best training choice for me & my strength training goals given my age, health condition, & life situation. I found I could stay on my version of a 5×5 workout for 6-8 weeks at a time before I needed to take a recovery week off and then shift gears into a different lifting routine.īefore I provide my 5×5 workout routines, I also want to share a little info on the three most popular 5×5 workouts. Up ahead I’ll open up my training notebook & provide the training specifics of my modified 5×5 workouts: their exercises, sets, reps, frequency, etc.īottom line: I think the concept of heavy weights + low repetitions - in this case, five reps - is a very effective training block for strength, muscle growth, or just maintaining muscle mass for an older weightlifter like me, male or female. (As a bit of background context, I am 62 and have been weightlifting & fitness training for 40 years.)Īnd I’ll show you the two workouts I came up with that I put into use a few times a year.Īs is my custom here on heydayDo, I will provide links to all of the relevant sports science & medical resources, clinical studies, and nutritional data used in this article. I’ll also go over the training routines of the original 5×5 programs and their popular offshoot being used today, and tell you why I need to adjust them to better suit me as an older adult.
In this article I share how I’ve been adapting the 5×5 workout program to accommodate my (well) over 50-year-old body.
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