How To Use This Spreadsheet

StrongLifts 5x5 for Beginners

* This sheet is for people who never lifted weights before or haven't lifted for a long time

* I've prefilled the Starting – you only need to go to the gym, lift the weights and repeat. Done.

StrongLifts 5x5 for Experienced Lifters

* This sheet is for people who are already lifting and who want to start StrongLifts 5x5

* Enter your current max weight and the sheet will tell you how heavy you should start StrongLifts 5x5

* Your current max must be weighs you've actually lifted and lifted recently. Don't enter estimates or maxes from a year ago.

* If the starting weights seem too light, look where you'll be in 12 weeks – STRONGER if you take your time and let the weight build up.

* The temptation is to start heavier. But you risk getting sore legs, missing reps, having to skip workouts, and plateauing in the first weeks.

* So don't rush things like the hare by trying to hit Prs in month one already. Be the turtle: slow but steady towards new personal records.

Progress Charts

* Enter the total weight you lifted the first day you started, then enter your strength stats every Friday. Just enter the maximal weight you lifted that week.

* Don't leave empty rows in between or the graphs won't work

For more info on how this program works, go to http://stronglifts.com/5x5/

Don't make any excuses

P.S. The StrongLifts 5x5 apps are even better than this spreadsheet as they keep track of your wieghts, tell you how much to lift each workout and how long to rest between sets.

You can download the apps for free for your iPhone or Android device by going here:

https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8

https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en

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