Determine the perfect starting load for your 5×5 strength journey
I am new to lifting / Returning after long break
I have lifted recently (Know my 5RM)
Select 'New' to use the standard recommended empty-bar starting weights.
Enter your current 5 Rep Max (5RM). If you only know your 1RM, multiply it by 0.87 to estimate.
Please enter a valid weight.
Standard Olympic bar is 45lbs or 20kg.
Starting Squat Weight
45 lbs
Based on the StrongLifts 50% rule or empty bar standard.
Bench Start
45 lbs
Row Start
65 lbs
OHP Start
45 lbs
Deadlift Start
95 lbs
First Month Progression Preview
Week
Squat
Bench
Row
OHP
Deadlift
12-Week Weight Projection (Squat vs Deadlift)
Understanding the StrongLifts Starting Weight Calculator
The StrongLifts starting weight calculator is an essential tool for anyone beginning the StrongLifts 5×5 program. Whether you are a complete novice to strength training or an experienced lifter returning to the basics, determining the correct initial load is critical for long-term success. Starting too heavy can lead to early plateaus and injury, while starting too light (though rarely a problem) simply delays the challenging aspect of the workout.
What is the StrongLifts Starting Weight Calculator?
This calculator is designed to compute the optimal weight you should put on the barbell for your very first Workout A or Workout B. The StrongLifts starting weight calculator uses specific logic derived from the core principles of the 5×5 linear progression system.
Who should use this?
Beginners: Individuals who have never lifted weights or have no experience with compound movements like the Squat, Deadlift, or Overhead Press.
Returning Lifters: Athletes coming back after a significant break who need to reset their working weights to build momentum.
Experienced Lifters: Those switching from a different program (like hypertrophy splits) to a strength-focused 5×5 routine.
A common misconception is that you should start as heavy as possible to "prove" your strength. In reality, the StrongLifts program relies on progressive overload. By starting lighter, you allow your body to master proper form and create a runway for linear weight increases over 12 weeks or more.
Formula and Mathematical Explanation
The logic behind the StrongLifts starting weight calculator depends on your experience level. There are two primary methods used:
1. The "Empty Bar" Method (Beginners)
For those new to lifting, the program mandates starting with the lowest possible weight to prioritize technique. This usually means the empty Olympic bar.
Note: Rows and Deadlifts start heavier because the bar needs to be at the correct height off the floor, which requires standard diameter plates.
2. The 50% Rule (Experienced)
If you have recent lifting data, the calculator uses your 5 Rep Max (5RM) to determine a starting point that provides momentum without being too easy or too hard.
Formula: Starting Weight = Current 5RM × 0.50
Variable
Meaning
Typical Value
Current 5RM
Maximum weight you can lift for 5 reps with good form
Varies (e.g., 225 lbs)
Reduction Factor
Percentage applied to ensure easy start (50%)
0.5
Plate Rounding
Logic to round result to nearest valid plate increment
Nearest 5 lbs / 2.5 kg
Practical Examples
Example 1: The Absolute Beginner
Scenario: John has never squatted before. He enters "New" into the StrongLifts starting weight calculator.
Input: Experience Level = New
Calculation: Defaults applied automatically.
Output: Squat starts at 45 lbs (Empty Bar).
Interpretation: John focuses entirely on form. He adds 5 lbs every workout. By Week 12, he will be squatting over 200 lbs if he doesn't stall.
Example 2: The Experienced Lifter
Scenario: Sarah knows her 5RM for Squat is 200 lbs. She wants to switch to StrongLifts 5×5.
Input: Squat 5RM = 200 lbs.
Calculation: 200 lbs × 0.50 = 100 lbs.
Output: Squat starts at 100 lbs.
Interpretation: Starting at 100 lbs feels light for Sarah, but it gives her weeks of "easy" gains to perfect her technique before the weight surpasses her previous max.
How to Use This Calculator
Select Your Unit: Choose between Imperial (lbs) or Metric (kg) at the top of the tool.
Choose Experience Level:
Select New if you want the standard empty-bar recommendation.
Select Experienced if you know your lift numbers.
Enter Current Stats (If Experienced): Input your 5 Rep Max for the Squat, Bench, Row, OHP, and Deadlift. Be honest—overestimating here hurts you later.
Review Results: Look at the "Starting Squat Weight" and the table below it.
Check the Chart: The visual graph shows how your weight will increase over the first 12 weeks if you successfully complete every workout.
Key Factors That Affect Your Starting Weight
While the StrongLifts starting weight calculator provides a mathematical baseline, several real-world factors influence your actual starting point and progression:
Form Integrity: If your 5RM was performed with poor form (half squats, bouncing bar off chest), reduce your starting weight even further than the calculator suggests.
Equipment Weight: The calculator assumes a standard 45lb/20kg barbell. If you train at home with a 1-inch standard bar (often ~15-20lbs), adjust your inputs manually.
Micro-loading Availability: The program requires 5lb/2.5kg jumps. If your gym lacks small plates (1.25kg or 2.5lbs), progression becomes difficult.
Recovery Factors (Sleep/Diet): Your ability to sustain the linear progression shown in the chart depends heavily on protein intake and sleep. Poor recovery may require you to start lighter.
Age and Injury History: Older lifters or those with past injuries might opt for a 60% reduction (start at 40% of 5RM) to be safe.
Frequency Consistency: The progression math assumes 3 workouts per week. Missing workouts reduces the rate at which you reach heavier weights.
Frequently Asked Questions (FAQ)
Q: Can I start heavier if the weight feels too light?
A: It is highly recommended not to. The StrongLifts starting weight calculator purposely sets the weight low to build momentum. Starting too heavy leads to early stalling.
Q: What if I don't know my 5RM?
A: If you don't know your 5RM, test it in the gym safely with a spotter, or assume you are a "Beginner" and use the empty bar method.
Q: How much weight do I add each workout?
A: You add 5 lbs (2.5 kg) to Squats, Bench, Rows, and OHP each time you successfully complete 5×5. Deadlifts increase by 10 lbs (5 kg) initially.
Q: Why does the Deadlift start heavier?
A: The Deadlift requires the bar to be a specific height off the floor (about mid-shin). Standard 45lb/20kg plates provide this height, making the minimum loaded weight 135lbs (60kg) usually, though lighter bumper plates allow starting at 95lbs/40kg.
Q: Does this calculator work for women?
A: Yes, though women may benefit from smaller fractional plates for the Bench and OHP to sustain progression longer.
Q: What happens when I fail a lift?
A: If you fail to get 5 reps on all 5 sets, you do not increase the weight next time. If you fail 3 times in a row, you deload (lower the weight) by 10%.
Q: Can I use dumbbells?
A: StrongLifts is designed for barbells. Progression with dumbbells is difficult due to larger weight jumps (usually 5lbs per hand, which is 10lbs total).
Q: Is 50% of 5RM too light?
A: It feels light for the first 2-3 weeks, but remember you are adding weight every single workout. In 4 weeks, you will be lifting significantly heavier loads.
Related Tools and Internal Resources
Enhance your training with our other specialized tools:
1 Rep Max Calculator – Estimate your 1RM based on reps performed to help input accurate data here.
Plate Loading Calculator – Figure out exactly which plates to put on the bar to reach your target weight.
Protein Intake Calculator – Ensure you are eating enough to recover from the heavy squats prescribed by this program.
Rest Timer Tool – Optimize rest periods between sets for maximum strength output.