StrongLifts 5×5 vs Starting Strength
The two most-recommended beginner barbell programs on the internet. Both work. They differ in volume, exercise selection, and how fast they progress. Here's a side-by-side breakdown — plus a free app that runs either of them.
Side-by-side
| StrongLifts 5×5 | Starting Strength | |
|---|---|---|
| Sets × reps | 5 × 5 on most lifts, 1 × 5 deadlift | 3 × 5 on most lifts, 1 × 5 deadlift |
| Days per week | 3 (A / B alternating) | 3 (A / B alternating) |
| Lifts | Squat, Bench, Row, Overhead Press, Deadlift | Squat, Bench, Press, Deadlift, Power Clean |
| Weekly volume | Higher (5 work sets per main lift) | Lower (3 work sets per main lift) |
| Progression | +2.5 kg / 5 lb per session | +2.5 kg / 5 lb per session |
| Deadlift frequency | Every other workout (B days) | Every workout (B days), single set |
| Power clean | Not included | Replaces row on B days |
| Difficulty curve | Tougher — 25 work sets per main lift weekly | Easier on recovery — 15 work sets per main lift weekly |
| Best for | Younger lifters, more time to recover | Older lifters, less recovery, hate cardio |
The short version
Pick StrongLifts 5×5 if you're under 35, recover well, and want maximum volume to drive size and strength quickly. The 5 × 5 sets per lift add up fast, but so does muscle.
Pick Starting Strength if you're older, time-constrained, or just starting out. 3 × 5 is enough to keep adding weight every session for the first few months, and the lower volume is much easier to recover from.
Both stop working around the same point — typically 8–16 weeks. That's not a flaw, that's the program graduating you to intermediate work.
Where the original apps fall short
Both StrongLifts and Starting Strength have official apps, and both paywall basic features (rest timer, plate calculator, program edits). AILiftLog runs either program with all of those free, plus AI-generated programs to hand you off to once linear progression stalls.
What to do when you stall
The standard answer is "deload 10% and try again." That works once or twice. After the third stall on the same lift, you've outgrown linear progression — switch to an upper/lower split or let the AI workout generator build the next program around the lifts where you stalled.
Run StrongLifts or Starting Strength free
Both programs pre-loaded. Auto-progression, deloads and plate math handled for you.
Free forever · No credit card required