Stronglifts 5×5 is the simplest and most effective workout program for new or returning lifters who want to get stronger and build muscle fast.
Stronglifts 5×5 是最简单、最有效的锻炼计划，适合想要快速变强和增肌的新手或老手。

If you’re looking for a simple workout program that just works, and you don’t want to spend hours in the gym, then you’re going to love the Stronglifts 5×5 workout program.
如果您正在寻找一个简单有效的锻炼计划，而且不想在健身房里花费几个小时，那么您一定会喜欢 Stronglifts 5×5 锻炼计划。

Let me show you how Stronglifts 5×5 works.
让我向您展示 Stronglifts 5×5 的工作原理。

What is the 5×5 workout?
什么是 5×5 锻炼？

The 5×5 workout is a strength and muscle building program that’s been around for more than 65 years. It consists of compound barbell exercises like the Squat, Bench Press and Barbell Row for 5 sets of 5 reps (5×5).
5×5 锻炼是一项力量和肌肉锻炼计划，已有 65 年的历史。它由深蹲、卧推和杠铃划船等复合杠铃练习组成，每组 5 次（5×5）。

You do three workouts a week, with at least one rest day in between. Your goal is to increase the weight on the bar over time. The 5×5 workout has been popular for decades because it’s simple, time-efficient, and very effective for building strength and muscle mass as a drug-free lifter.
每周进行三次训练，中间至少休息一天。您的目标是随着时间的推移增加杠铃的重量。5×5 锻炼法已经流行了几十年，因为它简单、省时，而且对于无药举重运动员增强力量和肌肉质量非常有效。

It’s not clear who invented the 5×5 workout. The first person to write about in the 1958 was Arnold Schwarzenegger’s mentor, Reg Park. I discovered the 5×5 workout in 2003 and it revolutionized my training. In 2007 I created the biggest guide on the entire Internet about the 5×5 workout. This became known as “Stronglifts 5×5”.
5×5锻炼法是谁发明的并不清楚。1958年，阿诺德-施瓦辛格的导师雷格-帕克（Reg Park）是第一位撰文提及的人。我在 2003 年发现了 5×5 训练，它彻底改变了我的训练。2007 年，我在整个互联网上创建了最大的 5×5 训练指南。这就是著名的 "Stronglifts 5×5"。

Quick start guide 快速入门指南

The Stronglifts 5×5 program consists of two workouts…
Stronglifts 5×5 计划包括两项训练...

Stronglifts 5×5 强力举重 5×5
Workout A 锻炼 A	Workout B 锻炼 B
Squat 5×5 深蹲 5×5	Squat 5×5 深蹲 5×5
Bench Press 5×5 卧推 5×5	Overhead Press 5×5 俯卧推举 5×5
Barbell Row 5×5 杠铃划船 5×5	Deadlift 1×5 举重 1×5
Assistance Work 援助工作	Assistance Work 援助工作

Here’s how it works:
具体操作如下

• Aim for three workouts per week
  争取每周进行三次锻炼
• Take at least one day off between workouts
  两次锻炼之间至少休息一天
• Alternate workouts A and B each time you lift
  每次举重时交替进行 A 和 B 训练

Most Stronglifters train Monday, Wednesday and Friday. This gives you one rest day between workouts and weekends off to recover.
大多数 Stronglifters 都在周一、周三和周五进行训练。这样，两次训练之间就有一天休息时间，周末也可以休息，以恢复体力。

Here’s how your first month of Stronglifts 5×5 looks like…
Stronglifts 5×5 的第一个月是这样的...

The Stronglifts app automatically alternates workouts A and B like this for you. It remembers which workout you did last time. You can focus 100% on lifting while we plan your 5×5 workouts for you.
Stronglifts 应用程序会像这样自动交替进行 A 和 B 训练。它会记住您上次进行的训练。在我们为您规划 5×5 训练时，您可以 100% 地专注于提升。

5×5 means five sets of five reps with the same weight. Squat 5×5 225lb means you Squat 225lb for five reps, rest about 3min and then Squat your second set of five reps with 225lb. Repeat until you’ve done five sets.
5×5 是指用相同的重量做五组，每组做五个动作。深蹲 5×5 225 磅是指用 225 磅做五组深蹲动作，休息约 3 分钟，然后用 225 磅做第二组五组深蹲动作。重复直至做完五组。

Like this… 像这样...

Once you’ve completed five sets of five reps on the Squat in workout A, move to the Bench Press. Do five sets of five on this exercise too. Then move to the Barbell Row and do 5×5. After that you’re done!
在训练 A 中完成五组五次的深蹲后，换到卧推。也做五组，每组五次。然后换到杠铃划船，做 5×5。之后就完成了！

Like this… 像这样...

Pick easy starting weights.
选择简单的起始重量。

• If you’ve never lifted before, start with the empty bar on the Squat, Bench and OHPress. Start with 65-95lb or 30-40kg on Rows and Deadlifts. This includes the bar weight (45lb or 20kg).
  如果你以前从未举过杠，就从深蹲、卧推和上举的空杠开始。从 65-95 磅或 30-40 千克的负重开始做挺举和举重。这包括杠铃重量（45 磅或 20 千克）。
• If you’ve lifted weights before, do your first 5×5 workouts with a weight that you could lift for 10 reps. Say you can Bench Press 200lb for 10 reps. Start with 200lb for 5×5.
  如果你以前练过举重，那么在第一次 5×5 锻炼时，就用你能举起 10 次的重量进行锻炼。比方说，你可以卧推 200 磅做 10 次。从 200 磅开始做 5×5。

Starting light decreases the risk of getting hurt, reduces soreness and gives you room to progress. You can better focus on proper form when the weight is light. To get your starting weights calculated for you, enter your stats  and experience level in the Stronglifts app.
从轻开始可以降低受伤的风险，减少酸痛，并为你提供进步的空间。重量轻时，您可以更好地专注于正确的姿势。要获得为您计算的起始重量，请在 Stronglifts 应用程序中输入您的统计数据和经验水平。

The goal with Stronglifts 5×5 is progressive overload. Pushing yourself to do more work over time stimulates your body to build strength and muscle. The simplest way to push yourself is to add weight on the bar.
Stronglifts 5×5 的目标是逐步超负荷。随着时间的推移，迫使自己做更多的工作，从而刺激身体增强力量和肌肉。推动自己的最简单方法就是在杠上增加重量。

Say you did 5×5 135lb on the Squat last workout. Add 5lb next time. Do 5×5 140lb by adding a plate of 2.5lb on each side of the bar. Here’s how your Squat then progresses each workout…
比方说，你上次做了 5×5 135 磅的深蹲。下次增加 5 磅。做 5×5 140 磅时，在单杠两侧各加一块 2.5 磅的平板。下面是您每次训练深蹲的进展情况......

You don’t have to add 5lb every workout. You can add half that (2.5lb). You can also add weight every two or three workouts. The point is to challenge yourself by trying to do more over time. You should not be lifting the same weight week after week for a year.
您不必每次锻炼都增加 5 磅。您可以增加一半（2.5 磅）。您也可以每两三次锻炼增加重量。问题的关键在于，随着时间的推移，尝试做更多的事情来挑战自己。您不应该在一年中每周都举同样的重量。

The Stronglifts app automatically adds weight for you if you completed your sets. You can control how often and how much weight to add.
如果您完成了成套动作，Stronglifts 应用程序会自动为您增加重量。您可以控制增加重量的频率和重量的大小。

Workout schedule 锻炼时间表

The American College of Sports Medicine recommends adults new to lifting 2 to 3 full body workouts per week (¹). You don’t have to lift weights 5-6x/week to get stronger and build muscle.
美国运动医学学院建议刚开始举重的成年人每周进行 2 到 3 次全身锻炼 ( ¹ )。你不必每周举重 5-6 次，就能变得更强壮、肌肉更发达。

Most Stronglifters workout Monday, Wednesday and Friday. Here’s why:
大多数 Stronglifters 都在周一、周三和周五锻炼。原因就在这里：

• You get at least one day off between workouts. You can use this for passive recovery (doing nothing) or active recovery (light to moderate intensity cardio or assistance work).
  两次锻炼之间至少有一天的休息时间。您可以利用这一天进行被动恢复（什么都不做）或主动恢复（轻中度强度的有氧运动或辅助训练）。
• Most people work Monday to Friday. The new gym routine goes on top of your existing work routine. You lift before or after work or during your lunch break. Many Stronglifters find that this helps them to be more consistent with their workouts.
  大多数人周一至周五上班。新的健身计划是在现有工作计划的基础上进行的。您可以在上班前、下班后或午休时间进行锻炼。许多 Stronglifters 发现，这有助于他们更加坚持锻炼。
• Weekends are off work and gym.
  周末不上班，去健身房锻炼。

Many other workout schedules are possible. You can train on Tuesday, Thursday and Saturday, or Sunday, Tuesday and Thursday. Compare…
还可以有许多其他的锻炼时间安排。您可以在周二、周四和周六进行训练，也可以在周日、周二和周四进行训练。比较...

If you don’t have time to train 3x/week, you can do two Stronglifts 5×5 workouts per week. New lifters who train 2x/week get about 80% of the strength gains compared to 3x/week (²).
如果您没有时间进行每周 3 次的训练，可以每周进行两次 Stronglifts 5×5 训练。与每周 3 次训练相比，每周 2 次训练的新举重者能获得约 80% 的力量提升（ ² ）。

Here’s how the 2x/week Stronglifts 5×5 workout schedule looks like…
以下是 Stronglifts 5×5 每周 2 次的锻炼计划...

The best workout schedule is the one you can stick to. As long as you take at least one day off between two workouts, it’s fine.
最好的锻炼计划是你能坚持的计划。只要你在两次锻炼之间至少休息一天，就没问题。

You can set your workout schedule in the Stronglifts app – program – workouts – schedule. Your workouts will be planned on the days you pick.
您可以在 Stronglifts 应用程序 - 程序 - 锻炼 - 计划表中设置锻炼计划。您的锻炼将按照您选择的日期进行。

Exercises 练习

On Stronglifts 5×5 you do three types of exercises – Push, Pull and Leg.
在 Stronglifts 5×5 中，您要做三种类型的练习--推举、拉伸和腿部练习。

Push 推动	Pull 拉	Leg
Bench Press 卧推	Deadlift 举重	Squat 深蹲
Overhead Press 高举压腿	Barbell Row 杠铃划船	Deadlift 举重

Here’s what this means:
这意味着什么？

• Bench and Overhead Press are push exercises. You push the weight away from your body until your arms are locked. You train pushing something away or lifting it overhead.
  卧推和俯卧推举属于推举练习。您将重物推离身体，直到双臂锁定。您要训练推开或举过头顶的动作。
• Deadlifts and Barbell Rows are pull exercises. You pull the weight from the floor towards your body. You train pulling something heavy towards you, or lifting it off the floor.
  负重举和杠铃举是拉力练习。您将重量从地面拉向身体。您训练的是将重物拉向自己，或将其从地板上举起。
• Squats (and Deadlifts) are leg exercises. You lift the weight with your legs until you stand with the weight. You train sitting down and coming back up without using your hands.
  深蹲（和举重）是腿部运动。你用双腿举起重物，直到站立。您可以在不使用双手的情况下进行坐下和站起的训练。

Free weights make it possible to do dozens of exercises with just one bar, bench and Power Rack. You don’t need several bulky and expensive machines like the leg press and chest press. Free weights make it easy to build a home gym in your garage, basement or backyard shed. If you train in a gym, you’ll find that the free weight area is often less busy.
自由重量只需一个杠铃、一个长凳和一个 Power Rack 就能做几十种练习。您不需要几台笨重而昂贵的器械，比如压腿器和压胸器。自由重量使您可以在车库、地下室或后院棚屋中轻松建造一个家庭健身房。如果您在健身房训练，您会发现自由重量区往往不那么繁忙。

Training at home can increase exercise adherence if you lack time or have irregular work hours. It’s easier to fit your workout in if you have a 24/7 open home gym. You save time commuting to the gym or waiting for equipment to be free. You also save money on gym fees. Training at home doesn’t mean alone. Many Stronglifters train with their family members. I trained with my brothers for years or had friends come over.
如果您没有时间或工作时间不规律，在家训练可以提高锻炼的坚持性。如果您有一个全天候开放的家庭健身房，就更容易安排锻炼。您可以节省往返健身房或等待健身器材空闲的时间。您还可以节省健身房费用。在家训练并不意味着孤独。许多 Stronglifters 都与家人一起训练。我和我的兄弟们一起训练了很多年，或者让朋友们来家里训练。

The problem with free weight exercises is that they’re more complex to learn. You need to learn to balance and control the bar. It’s like learning to ride a bicycle: it takes practice. But once you know how to lift, you’ve acquired a skill for life. The best time to start learning is now.
自由重量练习的问题在于学习起来比较复杂。你需要学会平衡和控制横杆。这就像学习骑自行车：需要练习。但是，一旦你知道如何举重，你就掌握了一项终身技能。现在就是开始学习的最佳时机。

You don’t need a coach to learn how to do free weight exercises with proper form. You just need to put in time and effort. Start light and work your way up gradually. Even if your form isn’t “perfect”, it’s almost impossible to hurt yourself if you start with light weights.
你不需要教练就能学会如何以正确的姿势进行自由重量练习。你只需付出时间和努力。从轻开始，循序渐进。即使你的动作不够 "完美"，但如果从轻重量开始练习，几乎不可能伤害到自己。

The Stronglifts app will automatically rotate the exercises for you. It will alternate workouts A and B each time. It will also calculate your starting weights for you and gradually increase the weight.
Stronglifts 应用程序会自动为您轮换练习。每次都会交替进行 A 和 B 练习。它还会为您计算起始重量，并逐渐增加重量。

Muscles worked 锻炼的肌肉

Stronglifts 5×5 is a full body workout program.
Stronglifts 5×5 是一项全身锻炼计划。

• Each workout works your upper and lower body
  每次锻炼都能锻炼上半身和下半身
• Each workout consists of a push, pull and leg exercise
  每次锻炼包括推、拉和腿部运动
• Each workout uses compound exercises that work several muscles at the same time
  每次锻炼都采用复合练习，同时锻炼几块肌肉

Here are the major muscle groups you work with Stronglifts 5×5…
以下是 Stronglifts 5×5 训练的主要肌肉群...

Muscle 肌肉	Exercise 运动
Chest 胸部	Bench 工作台
Shoulders 肩部	Bench, Overhead Press 卧推、举重
Back 返回	Row, Deadlift, Squat 划船、举重、深蹲
Triceps 三头肌	Bench, Overhead Press 卧推、举重
Biceps 肱二头肌	Row, Squat 划船、深蹲
Legs 腿部	Squat, Deadlift 深蹲、举重
Calves 小牛	Squat 深蹲

Over the course of a week, you work all your major muscle groups with Stronglifts 5×5. There are no isolation exercises but you can build muscle by doing only compound lifts. A study by Paoli et al found no difference in muscle gains between groups doing only compounds vs only isolation (³).
在一周的时间里，您可以通过 Stronglifts 5×5 训练所有主要肌肉群。虽然没有孤立练习，但只做复合举重也能锻炼肌肉。保利（Paoli）等人的一项研究发现，只做复合举重与只做孤立举重的群体在肌肉增长方面没有差异（ ³ ）。

The Stronglifts 5×5 workouts are short and easy to stick to because you only do three exercises. If you have time or energy to do more, you can easily add cardio or assistance work for arms/abs.
Stronglifts 5×5 训练时间短，易于坚持，因为您只需做三次练习。如果您有时间或精力做更多练习，您可以轻松增加有氧运动或手臂/腹部辅助练习。

Exercise order 练习顺序

This is the exercise order for each Stronglifts 5×5 workout…
这是每次 Stronglifts 5×5 训练的练习顺序...

1. Legs – Squat 腿部 - 深蹲
2. Push – Bench or Overhead Press
   推举--卧推或高举
3. Pull – Barbell Row or Deadlift
   拉 - 杠铃划船或举重

Example for workout A:
锻炼 A 示例

Here’s the reason for this exercise order:
这就是下这个练习令的原因：

1. Squats are the hardest exercise. They’re technically challenging, physically hard and mentally tough. That’s why we do them first.
   深蹲是最难的运动。它们在技术上具有挑战性，在体力上很吃力，在精神上也很艰难。这就是我们先做深蹲的原因。
2. After Squats your legs and back are tired. Give them a break by doing a push exercise for your upper body. That’s Bench Press in workout A and Overhead Press in workout B.
   做完深蹲后，你的腿部和背部会感到疲倦。让它们休息一下，做一下上半身的推举练习。这就是训练 A 中的卧推和训练 B 中的俯卧推。
3. Finish your workout with Barbell Rows or Deadlifts. These work your lower back and legs again.
   以杠铃划船或举重结束锻炼。这些动作能再次锻炼你的下背部和腿部。

If the Squat rack is taken, ask how many sets they have left. It’s not rude to ask. They often only have a set or two left. If they just started, ask to train inbetween. This too is not rude as long as you help (un)loading the bar. It’s a great way to make friends at the gym.
如果深蹲架被占用，问问他们还剩几组。这样问并不失礼。他们往往只剩一两组了。如果他们刚刚开始训练，可以要求在中间进行训练。这也并不失礼，只要你能帮忙（卸）杠。这是在健身房交朋友的好方法。

5×5 = 5 sets of 5 reps
5×5 = 5 组，每组 5 次

5×5 means you do five sets of five reps with the same weight. These are “straight sets” or “sets across”. On the Squat, Bench Press, Overhead Press and Barbell Row you do 5×5.
5×5 是指用相同的重量做五组，每组做五个动作。这些是 "直组 "或 "跨组"。深蹲、卧推、俯卧推举和杠铃划船都是 5×5。

Say you Squat 5×5 225lb (total weight including the bar, because you lift it). Your worksets look like this…
假设你深蹲 5×5 225 磅（总重量包括杠铃，因为你举起了杠铃）。你的训练组合是这样的...

Here’s how that works:
具体操作如下：

1. Squat 225lb for 5 reps.
   深蹲 225 磅，做 5 次。
2. Rack the weight. Rest ~3min.
   举起重物。休息 ~3 分钟。
3. Squat your second set of 5 reps with 225lb. Rest ~3min.
   深蹲第二组，每组 5 次，每次 225 磅。休息 ~3 分钟。
4. Repeat until you’ve done 5 sets of 5 reps with 225lb.
   重复，直到用 225 磅做完 5 组 5 次。
5. After that move to the Bench Press in workout A
   之后转到训练 A 中的卧推训练

Like this… 像这样...

Before starting the 5×5 worksets, you should warm up by doing several lighter sets. I’ll show you how to do that below.
在开始 5×5 训练之前，你应该先做几组较轻的训练来热身。下面我会告诉你如何做。

Here 225lb means the 45lb bar and 90lb per side. That’s two plates of 45lb on both ends of the bar.
这里的 225 磅指的是 45 磅的杠和每边 90 磅的杠。也就是在杠的两端各放两块 45 磅的平板。

The plate math can be tricky when you start lifting. It’s easy to put the wrong weight on the bar. This can result in failed reps or tweaking something. That’s why we’ve built a plate calculator inside the Stronglifts app. Tap the weight to see which plates to add. We do the math so you can focus on lifting.
刚开始举重时，盘子的计算可能很棘手。很容易在杠上放错重量。这可能会导致动作失败或调整不当。因此，我们在 Stronglifts 应用程序中内置了平板计算器。轻点重量，即可查看需要添加的重量板。我们会进行计算，因此您可以专注于举重。

Deadlift is 1×5 举重为 1×5

You don’t do 5×5 on Deadlifts.
举重不能做 5×5。

You do 1×5 – one heavy set of 5 reps after you warm up. Say you Deadlift 5x300lb (including the bar weight). Your Deadlift session looks like this…
热身后做 1×5--一组重举，每组 5 次。假设你负重举起 5x300lb（包括杠铃重量）。您的负重举训练是这样的...

Here’s how this works:
具体操作如下：

1. Warm up by Deadlifting 135lb for five reps
   热身运动：举重 135 磅，做 5 次
2. Add weight to do progressively heavier warm up sets
   增加重量，逐渐增加热身组的重量
3. Finish with one heavy Deadlift set of five reps
   最后进行一次大重量举重，每组五次

To keep your workout short, don’t rest between warm up sets. Add weight on the bar and do your next set. Rest after the last warm up set only. Rest about 3min before Deadlifting your heaviest set.
为了缩短锻炼时间，热身组之间不要休息。在杠上增加重量，然后做下一组。只在最后一组热身后休息。在举起最重的一组之前休息约 3 分钟。

Like this… 像这样...

Isn’t that 5×5 Deadlifts?
那不是 5×5 举重吗？

Yes and no. You did five sets of five. But they weren’t straight sets. You didn’t use the same weight on each set. You did gradually heavier sets of five reps. These are ramp sets. You’ll do them a lot on Madcow 5×5 later. Ramp sets are easier to stomach at the end of a workout in which you already did heavy Squats and Overhead Press for 5×5.
是，也不是。你做了五组但不是连续做每组的重量也不一样。你做的是逐渐加重的五组动作。这些是斜坡组你以后会在 Madcow 5×5 中经常做。在你已经做了5×5大重量深蹲和俯卧推举的训练结束时，斜坡组更容易接受。

I’ll show you how to warm up below. But if you use the Stronglifts app, it will automatically calculate your Deadlift warm up sets for you. Just tap the warm up tab in the workout screen.
下面我会告诉你如何热身。但如果您使用 Stronglifts 应用程序，它会自动为您计算举重热身组数。只需点击锻炼界面中的热身选项卡即可。

Starting weights 起始重量

Start Stronglifts 5×5 with easy weights.
开始强力举重 5×5，重量较轻。

Starting light reduces the risk of getting hurt as a new lifter. It makes it easier to focus on proper form. It decreases soreness that can make you want to skip the next workout. It gives you room to progress.
作为一名新的举重运动员，轻量起步可降低受伤的风险。它让你更容易专注于正确的姿势。减少酸痛，因为酸痛会让你不想参加下一次锻炼。让你有进步的空间。

The right starting weight depends on your strength, size and experience. Here’s how much Stronglifters usually start with…
正确的起始重量取决于您的力量、体型和经验。以下是 Stronglifters 通常的起始重量...

Exercise 运动	New lifter 新升降机	Some experience 一些经验
Squat 深蹲	45-95lb 45-95 磅	95-135lb 95-135 磅
Bench Press 卧推	45-95lb 45-95 磅	95-135lb 95-135 磅
Deadlift 举重	95-135lb 95-135 磅	135-185lb 135-185 磅
Overhead Press 高举压腿	45-65lb 45-65 磅	65-95lb 65-95 磅
Barbell Row 杠铃划船	65-95lb 65-95 磅	95-135lb 95-135 磅

Starting weights in kilogram…
以公斤为单位的起始重量...

Exercise 运动	New lifter 新升降机	Some experience 一些经验
Squat 深蹲	20-40kg 20-40 公斤	40-60kg 40-60 公斤
Bench Press 卧推	20-40kg 20-40 公斤	40-60kg 40-60 公斤
Deadlift 举重	40-60kg 40-60 公斤	60-80kg 60-80 公斤
Overhead Press 高举压腿	20-30kg 20-30 公斤	30-40kg 30-40 公斤
Barbell Row 杠铃划船	30-40kg 30-40 公斤	40-60kg 40-60 公斤

Say you’ve never lifted weights. Here’s how much weight to use in your first Stronglifts 5×5 workouts…
假设您从未举过重量。以下是您第一次进行 Stronglifts 5×5 训练时应使用的重量...

• Start with the empty bar on the Squat, Bench and Overhead Press. The empty Olympic bar weighs 45lb/20kg. If this is too easy, then put some weight on each side of the bar.
  深蹲、卧推和俯卧推举时从空杠开始。奥林匹克空杠重 45 磅/20 千克。如果觉得太简单，可在杠的两侧各加一些重量。
• Start with 95lb/40kg on Deadlifts (including bar weight) and 65lb/30kg on Barbell Rows. This way you can rest the weight on the floor between reps, and setup with proper form.
  开始时，负重举重量为 95 磅/40 千克（包括杠铃重量），杠铃举重量为 65 磅/30 千克。这样，您就可以在两次动作之间将重量放在地板上，并以正确的姿势进行设置。
• If the empty bar is too heavy, use a lighter bar. You can also use two dumbbells for Bench/OHP until you get stronger.
  如果空杠太重，可使用较轻的杠。您也可以使用两个哑铃做卧推/OHP，直到您变得更强壮。

If you’ve lifted before, start with a weight that you could lift for 10 reps. Lift it for 5×5 in your first Stronglifts 5×5 workouts. Say you can Bench 135lb for 10 reps. Start with 135lb for 5×5. Then add 5lb each workout. The program will start easy but become progressively harder.
如果您以前练过举重，那么从您能举起 10 次的重量开始。在第一次 Stronglifts 5×5 训练中，举起它做 5×5。假设您可以举起 135 磅的重量做 10 次卧推。从 135 磅开始 5×5。然后每次增加 5 磅。该计划开始时比较简单，但难度会逐渐增加。

If the first workout is too easy, you can add more weight next workout. Progress by adding 10lb for a while. Or just wait for the program to become harder. The weight will increase by 60lb/month on the Squat and Deadlift, and 30lb on the Bench, OHP and Row. Things will get hard soon enough. Focus on your form while the weight on the bar increases.
如果第一次训练太简单，可以在下次训练中增加重量。先增加 10 磅，然后再逐渐增加。或者就等着计划变得更难。深蹲和举重的重量每月增加 60 磅，卧推、OHP 和划船的重量每月增加 30 磅。很快就会变得很难。在杠上重量增加的同时，要专注于你的姿势。

If you struggle to complete your sets in the first workout, you started too heavy. If your legs are so sore the next day that you feel like skipping your next workout, you started too heavy. If lifting the empty bar made you really sore, you’re a little out of shape and can expect fast progress.
如果你在第一次锻炼中很难完成一组动作，说明你开始练习时动作太重。如果第二天你的双腿酸痛难忍，甚至想放弃下一次锻炼，说明你开始练习的重量过大。如果举起空杠让你非常酸痛，说明你的体型有点走样，可以期待快速进步。

Enter your stats and lifting experience in the Stronglifts app. We’ll calculate your starting weights for you.
在 Stronglifts 应用程序中输入您的数据和举重经验。我们将为您计算起始重量。

Rest between sets 组间休息

Rest about 3min between your five sets of five reps.
五组动作之间休息约 3 分钟。

How hard was the last set? 最后一组有多难？	Rest period 休息时间
Easy 简单	1-2min 1-2 分钟
Normal 正常	3min 3 分钟
Hard 硬质	5min 5 分钟

Here’s what this means:
这意味着什么？

• Rest 1-2min after easy sets like warm ups.
  在热身等简单组后休息 1-2 分钟。
• Rest 3min after the majority of your 5×5 work sets.
  在完成大部分 5×5 训练后休息 3 分钟。
• Rest 5min after hard sets where you struggled to do 5 reps
  在艰难地做完 5 个动作后休息 5 分钟

Short rest periods are fine the first weeks of Stronglifts 5×5. If you start with easy weights, you won’t need more than 1-2min rest between sets. Shorter rest periods are also fine between warm up sets.
在进行 Stronglifts 5×5 训练的前几周，休息时间可以很短。如果从简单的重量开始，每组之间的休息时间不需要超过 1-2 分钟。热身组之间的休息时间也可以缩短。

Once the weights get heavier and more challenging to lift, you’ll need 3min rest between worksets. Longer rest periods help you achieve more reps after hard sets (⁴, ⁵). Resting 5min after the hardest sets decreases the chance of missing reps on the next set. This will increase your workout duration but we’ll address that later by switching to top/back-off sets.
一旦重量增大，举重难度增加，你就需要在每组动作之间休息 3 分钟。较长的休息时间有助于你在完成高难度动作后完成更多的动作（ ⁴ ， ⁵ ）。在完成最难的一组动作后休息 5 分钟，可以减少下一组动作中出现失误的几率。这将增加你的锻炼时间，但我们稍后会通过改用上/下组来解决这个问题。

The Stronglifts app has an automatic rest-timer. Simply log your set by tapping the circles. The timer starts and notifies you when it’s time for your next set. The rest timer is dynamic – it will tell you to rest longer after failed sets. It even works with Apple Watch.
Stronglifts 应用程序具有自动休息计时器。只需点击圆圈，即可记录您的训练。计时器就会开始计时，并在下一组训练时间到时通知您。休息定时器是动态的，它会告诉您在一组动作失败后应休息更长时间。它甚至还能与 Apple Watch 配合使用。

Lifting tempo 提升节奏

Lift the weight under control but not slow.
举起重物时要控制住速度，但不要太慢。

• Don’t lift the weight super slow, you’ll make it harder to lift.
  举重速度不要太慢，否则会增加举重难度。
• Don’t lift the weight super fast, you’ll make it harder to control.
  不要以过快的速度举起重物，这样会使重物更难控制。
• Don’t rush your reps, focus on doing them with good form.
  不要急于做重复动作，专注于以良好的姿势做重复动作。

If you’re new to lifting, you can move the weight slower during the first weeks of Stronglifts 5×5. This makes it easier to focus on proper form. Once you’ve mastered the basics, you can lift the weight faster. This helps strength gains (⁶). Way down should be controlled but not slow.
如果您是举重新手，在开始练习 Stronglifts 5×5 的前几周，可以放慢重量。这样更容易专注于正确的姿势。一旦掌握了基本要领，就可以加快举重速度。这有助于力量的提高 ( ⁶ )。下拉时要有控制，但速度不能太慢。

You can rest 1-2 seconds between reps. This gives you time to focus on your next rep and take a breath. Rest after the bar has returned to the starting position. That means…
两次动作之间可以休息 1-2 秒钟。这样您就有时间专注于下一个动作并深呼吸。杠铃回到起始位置后休息。这意味着...

• Rest at the top of the Squat and Bench Press
  在深蹲和卧推的顶点休息
• Rest when the bar is on your shoulders on Overhead Press
  肩上推举时，杠在肩上时要休息
• Rest when the bar is on the floor on Deadlifts and Barbell Rows
  负重举重和杠铃举重时，杠铃落地时要休息

If you rest at the bottom of the Squat or Bench, you’ll kill the stretch reflex. This makes the next rep harder to lift.
如果你在深蹲或卧推的底部休息，就会扼杀伸展反射。这会使下一次举重变得更加困难。

How to warm up 如何热身

Warm up with a light weight like the empty bar. Then do progressively heavier sets until you reach your work weight (the 5×5 sets).
用轻重量（如空杠）热身。然后逐渐增加重量，直到达到工作重量（5×5 组）。

Say you have to Squat 200lb for 5×5. Here’s how you’d warmup…
假设你要深蹲 200 磅 5×5。你会这样热身...

Don’t go to the gym, load the bar with 200lb and Squat it for 5×5. Start with two sets of five reps with the empty bar. Then do several heavier warm up sets of five reps until you reach your work weight.
不要去健身房，用 200 磅的杠铃负重深蹲 5×5。先用空杠做两组，每组 5 次。然后做几组更重的热身动作，每组 5 次，直到达到工作重量。

Like this… 像这样...

This warm up will take about 5min. Executing each set takes about 30sec. There’s no rest between warmup sets – the weight is light. Add weight and do your next set. Your body temperature will increase faster if you keep moving. And you keep your workouts short.
热身大约需要 5 分钟。每组动作大约需要 30 秒。热身组之间没有休息--重量很轻。增加重量后再做下一组。如果保持运动，体温会上升得更快。而且锻炼时间要短。

Here are the benefits of this warm up…
这种热身的好处如下

• You warm up your muscles and lubricate your joints
  热身肌肉，润滑关节
• You loosen up your body (Squats stretch your hips)
  放松身体（深蹲能拉伸臀部）
• You practice proper form before it gets heavy
  练习正确的姿势
• You prepare mentally for the heavy work sets
  你要为成组的重体力劳动做好心理准备
• You’re less likely to get hurt (⁷)
  你更不容易受伤 ( ⁷ )

On the Squat, Bench and OHPress, start with the empty bar. On Deadlifts and Barbell Rows, start with 65-135lb so the weight can rest on the floor. Then add 25-45lb/10-20kg per set until you reach your work weight.
深蹲、卧推和卧推时，从空杠开始。负重举和杠铃举时，从 65-135 磅开始，这样重量就可以放在地板上。然后每组增加 25-45 磅/10-20 千克，直到达到工作重量。

The Stronglifts app has a built-in warm up calculator that gives you the exact sets, reps and weights to warm up with. It’s one of the most used features. I recommend to follow what it says. This prevents being underprepared from doing too little, or fatigued from doing too many warmup sets.
Stronglifts 应用程序内置热身计算器，可为您提供准确的热身组数、次数和重量。这是最常用的功能之一。我建议您按照它说的去做。这样可以避免因热身动作太少而准备不足，或因热身动作太多而感到疲劳。

How to progress 如何进步

Add weight if you completed five reps on all sets of this exercise.
如果您在该练习的所有组中都完成了五个动作，则增加重量。

If you didn’t complete five reps on all sets, then don’t add weight next time. You couldn’t lift this weight for 5×5. You probably can’t lift more weight for 5×5. Repeat this weight until you can lift it for 5×5.
如果你没有完成所有组的五个动作，那么下次就不要增加重量了。你无法在 5×5 中举起这个重量。你可能无法在 5×5 中举起更多重量。重复这个重量，直到你能举起 5×5。

Here’s a flow chart of when to add weight…
以下是何时增加重量的流程图...

What if you completed 5×5 on Squats but not on Overhead Press? Add weight on Squats but not on Overhead Press.
如果您完成了 5×5 深蹲，但没有完成举重，该怎么办？在深蹲时增加重量，但在俯卧撑时不增加重量。

Like this… 像这样...

Exercise 运动	Last workout 最后一次锻炼	Next workout 下一次锻炼
Squat 深蹲	5×5 200lb 5×5 200磅	5×5 205lb (+5lb) 5×5 205磅（+5磅）
Overhead Press 高举压腿	5/5/5/3/3 105lb 5/5/5/3/3 105磅	5×5 105b (repeat) 5×5 105b（重复）
Deadlift 举重	5×235lb 5×235 磅	5×240lb (+5lb) 5×240磅（+5磅）

Here’s how this works:
具体操作如下：

• Squats you did 5×5 200lb. You completed five reps on all five sets. Add 5lb and do 5×5 205lb next time.
  深蹲，你做了 5×5 200 磅。你在全部五组中完成了五个动作。下次增加 5 磅，做 5×5 205 磅。
• Deadlift you did 5x235lb. You also completed five reps on your top set of five. Add 5lb and do 5x240lb next time.
  负重举你做了 5x235lb。下次增加 5 磅，做 5x240 磅。
• Overhead Press you didn’t do 105lb for 5×5. You did 5/5/5/3/3. That’s 3 sets of 5 and 2 sets of 3 reps. Repeat the weight and try to do more reps than last time. Aim for 5×5 with 105lb.
  高举压腿，你没有做 5×5 105 磅。你做的是 5/5/5/3/3。即 3 组 5 次，2 组 3 次。重复重量，并尝试做比上次更多的次数。争取用 105 磅做 5×5。

Don’t hold back on your Squat and Deadlift if you didn’t complete 5×5 on the Overhead Press. You will not lift the same weight on all exercises. Squat and Deadlift work bigger and larger muscles. They will progress faster than Bench, Overhead Press and Barbell Row.
如果你没有完成 5×5 仰卧推举，就不要在深蹲和举重上有所保留。在所有练习中，你不会举起相同的重量。深蹲和举重锻炼的是更大、更块的肌肉。它们会比卧推、俯卧推举和杠铃划船进步更快。

This is the progress you should expect…
这就是你应该期待的进展...

The Stronglifts app automatically adjusts the weights for you. It adds weight on the exercises you did 5×5. Otherwise it repeats it. You can focus 100% on lifting while the app does the thinking.
Stronglifts 应用程序会自动为您调整重量。在您进行 5×5 的练习时，它会增加重量。否则就会重复。您可以百分之百地专注于举重，而应用程序则负责思考。

Read: how to progress on Stronglifts 5×5
阅读：如何在 Stronglifts 5×5 中取得进步

How much weight to add
增加多少重量

Progress by adding 5lb on the bar. That’s one plate of 2.5lb per side.
在单杠上增加 5 磅，不断进步。即每边一板 2.5 磅。

The right increment depends on the exercise you do. Compare…
正确的增量取决于您所做的运动。比较...

	Exercise 运动	Increment 增量
Big muscles 大块肌肉	Squat, Deadlift 深蹲、举重	5-10lb / 2.5-5kg 5-10 磅/2.5-5 千克
Small muscles 小肌肉	Bench, OHPress, Row 卧推、OHPress、划船	2.5-5lb / 1.25-2.5kg 2.5-5 磅/1.25-2.5 千克

Here’s the difference: 区别就在这里：

• Squat and Deadlift work big muscles like the legs and back. They can lift more weight and handle bigger increments.
  深蹲和举重可以锻炼腿部和背部等大块肌肉。它们可以举起更大的重量，处理更大的增量。
• Bench, OHPress and Row work small muscles like the chest, shoulders and arms. Small muscles lift less weight. They progress better if you use smaller increments.
  卧推、OHPress 和划船锻炼胸部、肩部和手臂等小块肌肉。小肌肉举起的重量较轻。如果你采用较小的增量，它们的进展会更好。

Start by adding 5lb on the Squat, Bench, OHP and Row. Men can usually add 10lb on Deadlifts for a few weeks. After that 5lb increments will work better. 10lb increments on Squats is not a good idea because you Squat 3x/week. Progress would be too fast.
首先在深蹲、卧推、OHP 和划船上增加 5 磅。男子通常可以在几周内增加 10 磅负重。之后，5 磅的增量效果会更好。深蹲增加 10 磅不是一个好主意，因为您每周深蹲 3 次。进步会太快。

Once your progress slows, use smaller increments of 2.5lb (1.25/side). Many women find they need to do this from day one. Women have less muscle than men, particularly in the upper body (⁸, ⁹). The smaller you are, the less weight you lift, the better smaller increments work.
一旦进展缓慢，就以 2.5 磅（每侧 1.25 磅）的较小增量进行训练。许多女性发现她们从第一天起就需要这样做。女性的肌肉比男性少，尤其是上半身（ ⁸ ， ⁹ ）。体型越小，举起的重量越轻，小增量的效果就越好。

What if your gym doesn’t have small plates? Ask the staff. Sometimes they hide them because small plates are easy to steal.
如果您的健身房没有小盘子怎么办？问问工作人员。有时他们会把盘子藏起来，因为小盘子很容易被偷。

If your gym has no small plates, buy a pair and put it in your gym bag. They’re cheap and don’t take much space. You can also buy two small chains at the DIY shop and put that on the bar. Or get a pair of washers or ankle weights or magnet weights.
如果你的健身房没有小盘子，那就买一对放在健身包里。它们既便宜又不占地方。您也可以在 DIY 商店买两条小链子，然后把它们放在单杠上。或者买一对垫圈或脚踝重物或磁铁重物。

If you enter your gender, weight and strength level in the Stronglifts app, you’ll get the right increments set for you. We’ll even adjust your increments as you get stronger so you progress better.
如果您在 Stronglifts 应用程序中输入您的性别、体重和力量水平，您将获得为您设置的正确增量。我们甚至会随着您的力量增加而调整您的增量，以便您取得更好的进步。

Read: how to overcome failure on Stronglifts 5×5
阅读：如何克服 Stronglifts 5×5 的失败

When to add weight 何时增加重量

Start by adding weight every Stronglifts 5×5 workout.
从每次 Stronglifts 5×5 训练开始增加重量。

Like this… 像这样...

Here’s how this works:
具体操作如下：

• You Squatted 175lb for 5×5.
  你深蹲 175 磅，5×5。
• Next workout add 5lb. Squat 180lb for 5×5.
  下一次锻炼增加 5 磅。深蹲 180 磅，5×5。
• If you did 180lb for 5×5, add 5lb again the workout after. Squat 185lb for 5×5.
  如果你做了 180 磅 5×5，那么在之后的锻炼中再增加 5 磅。深蹲 185 磅 5×5。

Say you train Monday, Wednesday and Friday. Here’s how your Squat will progress when you add weight every workout…
假设您在周一、周三和周五进行训练。如果每次训练都增加重量，你的深蹲将会有以下进步...

The Stronglifts app automatically increases the weight for you like this. It remembers how much weight you lifted in your last 5×5 workout. It then adds weight next workout. You can focus 100% on lifting.
Stronglifts 应用程序会像这样自动为您增加重量。它会记住您在上一次 5×5 锻炼中举起的重量。然后在下次锻炼时增加重量。您可以 100% 专注于举重。

Read: how to break plateaus on Stronglifts 5×5
阅读：如何打破 Stronglifts 5×5 的高原反应

Stronglifts 5×5 Spreadsheet
Stronglifts 5×5 电子表格

Download the free spreadsheet for Stronglifts 5×5.
下载 Stronglifts 5×5 的免费电子表格。

You’ll get a big picture overview of how the program works, how the weights progress, and how the workouts alternate. You can substitute exercises easily, and calculate your starting weights. The spreadsheet is completely free.
您将全面了解该计划如何运作、重量如何增加以及训练如何交替进行。您可以轻松替换练习，并计算起始重量。电子表格完全免费。

After that, use the Stronglifts app to log your workouts in the gym. It’s easier to use than the spreadsheet and comes with many features to save you time in the gym: a built-in rest timer, warmup calculator, plate calculator, etc. With the Stronglifts app you can fully focus on lifting while we do all the thinking.
然后，使用 Stronglifts 应用程序记录您在健身房的锻炼情况。它比电子表格更容易使用，并具有许多功能，可节省您在健身房的时间：内置休息计时器、热身计算器、平板计算器等。有了 Stronglifts 应用程序，您就可以全神贯注地进行举重训练，而我们会为您做所有的思考。

References 参考资料

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6. Wilk, Michal et al. “The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review.” Sports medicine (Auckland, N.Z.) vol. 51,8 (2021): 1629-1650. doi:10.1007/s40279-021-01465-2
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7. Ding, Liyi et al. “Effectiveness of Warm-Up Intervention Programs to Prevent Sports Injuries among Children and Adolescents: A Systematic Review and Meta-Analysis.” International journal of environmental research and public health vol. 19,10 6336. 23 May. 2022, doi:10.3390/ijerph19106336
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