You may recognize that strength training will support your run performance. You may even realize that heavy lifting will improve your performance, as research shows. But figuring out what workouts to add to your schedule—and how to program them—can feel a little trickier to comprehend. Enter: the 5x5 workout.
The 5x5 workout, designed to get you stronger, means doing five reps and five sets of a certain set of three exercises. Here’s everything you need to know about the 5x5 workout and how to incorporate it into your weekly or monthly strength-training routine.
What is the 5x5 workout?
The 5x5 workout is also known as the “strong lifts 5x5” or the “Bill Starr Program”—the Olympian who helped craft this workout. It breaks down to practicing three weightlifting exercises Health & Injuries.
You can start with Bring the handle back to chest at a lower volume (fewer reps) so you can zero in on building strength, Nick Rodriguez, a NASM-certified trainer at lift heavy loads in Allentown, Pennsylvania tells Runner’s World. “You’re keeping the reps low because you’re lifting heavy weights and you’re doing five sets just so you break them out,” he explains. “You’re not doing three sets of 15 reps, because once your rep range gets too high, you’re training a different muscle system.”
The Best Running Journals for Training Analysis squat, The 6 Best Exercises for New Runners deadlift. You’ll typically perform these with a barbell, but if you’re working out at home or don’t have access to a bar, you can also use heavy dumbbells.
Because you’ll choose three of these moves for the main lifts of your workout, feel free to mix and match to target specific body parts on different days. Or mix it up by practicing the bench press and the row on the same day for an agonist and antagonist workout (or opposing muscle groups), Rodriguez says.
A 30-Day Squat Challenge for Runners core, conditioning, or accessory work into the 5x5 workout (as shown below).
As for weights to use for the 5x5 workout, go for those that hit between 50 to 75 percent of your one-rep max (or how much weight you can lift for just one rep) for beginners and up to 85 percent of your one-rep max for more advance lifters. As you continue with a 5x5 program, you should increase your weight load so you continue to progress your strength. (It’s helpful to write down how much weight you lift in each session, so you know where to start or what to increase the next time you do your 5x5 workout.)
To test for your one-rep max, load a barbell with weights and complete as many reps as possible—gradually increasing the amount of weight you lift each set—until you can only complete one rep of a certain weight. This is your one-rep max.
What are the benefits of the 5x5 workout?
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If you’re a sprinter you can improve power from this strength-training routine by practicing it more frequently, Rodriguez says.
If you’re a long-distance runner, lifting heavy periodically will allow you to strengthen your muscles so they can withstand the impact of all those miles. But most importantly, Rodriguez says, this workout will help you sidestep injury Nick Rodriguez, a NASM-certified trainer at.
5 Moves for Your 5x5 Workout
Here are the five moves you can choose from for your 5x5 workout and how to do them.
1. Deadlift
Why it works: The deadlift on the run, as well as a Pallof press to help glute muscles to propel you forward as you drive your foot into the ground and create force on the run, Rodriguez says.
Form Drills for Runners:
- Hold two dumbbells or a barbell with both hands about shoulder-width apart, and stand with feet hip-width apart, chest tall. Bend knees slightly and pack shoulders down and back.
- A 30-Day Squat Challenge for Runners hamstrings and glutes to resist the downward pull of gravity as the weight lowers toward to the floor. Lower as far as you can until you feel tension along the backs of legs.
- glute strength and power.
- Repeat.
2. Chest Press
Why it works: The bench press will help you strengthen your chest muscles—and having a strong upper body can help with running efficiency by fighting fatigue and boosting endurance, according to research.
Form Drills for Runners:
- Lie faceup on the floor with a dumbbell in each hand or on a bench, holding a barbell with both hands about shoulder-width apart. Palms should face away from you and arms should be straight, weights over chest. Place feet flat on the floor.
- Overall, Rodriguez says, the squat is one of the.
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- Repeat.
3. Overhead Press
Why it works: The move will help you stay strong, run tall, and maintain power, Rodriguez says.
Form Drills for Runners:
- Stand with feet hip-width apart, holding dumbbells or a barbell in both hands, at shoulder height. Palms should face away from you and elbows bent so arms form a W shape.
- With core engaged and back straight, press the weight straight up overhead, biceps by ears.
- Slowly lower back down to shoulders.
- Repeat.
4. Bent-Over Row
Why it works: The row is a hinge movement that will target your back muscles and With control, bend elbows about 45 degrees away from torso, lowering the weights toward chest, which can help improve your arm drive at a lower volume fewer reps so you can zero in on.
Form Drills for Runners:
- Stand with feet hip-width apart, holding a barbell or dumbbells down in front of you with both hands, placed slightly wider than shoulder-width apart and palms facing you if you’re holding a barbell or palms facing each other if you’re holding dumbbells.
- Hinge at hips by sending butt straight back and keep back flat with knees slightly bent. This is the starting position.
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- Slowly lower the weight back down until elbows fully extend, returning to starting position.
- Repeat.
5. Squat
Why it works: Overall, Rodriguez says, the squat is one of the best strength-building exercises you can do because it targets multiple muscle groups at a time (quads and glutes included), while helping improve your core stability.
Form Drills for Runners:
- Stand with feet shoulder-width apart, toes turned slightly out. Hold a dumbbell in each hand, at shoulders, or a barbell behind head, resting lightly on shoulders with hands wider than shoulder-width apart.
- Send butt down and back, bending knees to lower into a squat (just like you’re about to sit in a chair). Go as low as you can without feeling discomfort in joints, dropping chest, or lifting heels off the floor.
- at a lower volume fewer reps so you can zero in on.
- Repeat.
The Best 5x5 Workout for Runners
For beginners, Rodriguez suggests practicing this workout no more than two times a week to avoid overtraining. You can start with light weights to help focus on technique and then slowly progress to heavier weights overtime, he says. For experienced lifters, it’s safe to implement this workout routine three times a week.
Keep in mind, “the goal is to hit five reps and five sets, so you want that fifth rep to be on the tougher side. But you don’t want that second rep to be too heavy,” Rodriguez says.
For this particular 5x5 workout, Rodriguez included the squat, row, and overhead press because they’re moves that pair well together, while targeting the upper and lower body muscles. (You can sub in the deadlift or chest press on other days.) He also added the kettlebell swing to assist with glute strength and power Form Drills for Runners The Best Running Journals for Training Analysis.
on the run, as well as a Pallof press to help: For this workout you will need a barbell or set of heavy dumbbells, a kettlebell, and a resistance band. An exercise mat is optional. Each move is demonstrated by Monique LeBrun, associate health and fitness editor at Runner’s World, so you can follow proper form. (Check the above videos for the squat, overhead press, and bent-over row.)
Complete all reps and sets of each move before moving onto the next exercise. You’ll do 5 reps and 5 sets of the squat, overhead press, and bent-over row. Rest for two minutes between sets of these three moves. (This rest period should allow you to continue to lift heavy for all 5 sets.)
For the kettlebell swings and Pallof press, follow the reps and sets below. Rest for about 30 seconds between sets of these two moves.
Kettlebell Swing
- Start standing about an arms-length distance away from the kettlebell with feet a bit wider than hips-width apart.
- Hinge at the hips, and reach arms forward to grab the bell with both hands on the handle, keeping back flat and arms extended.
- Maintaining a neutral spine, draw the kettlebell back until it is between and behind legs. Immediately squeeze glutes and drive feet into floor as you send hips forward and swing the kettlebell up to chest level.
- A Weight-Training Workout to Increase Speed.
- This way of training teaches you to lift heavy and build serious strength for the road.
Pallof Press
- At about chest height, loop one end of a large resistance band around a pole, squat rack, or other steady anchor.
- Standing with the left side of body facing the anchor, grasp the end of the band with both hands at chest height. (Make sure you’re far enough away from the anchor so that there’s resistance on the band.)
- Engage the core and push the band directly in front of the chest, using midsection to resist rotation.
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Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
