5×5 workout: Exercises for strength training | XpertsReviews.com

Body strength not only makes workouts easier, but it also makes everyday movements easier. Whether you’re getting up off the floor or carrying heavy groceries, you need muscle strength. There are plenty of strength-building exercises you can do. If you’re into fitness programs or plans, you can try the 5×5 workout. It involves performing five sets of five repetitions while using heavy weights. This fitness routine includes exercises like squats and deadlifts that can make you stronger and fitter. Individually, they’re beneficial, but incorporating them into your fitness routine can be even better. Learn how to follow the 5×5 workout to build strength.

What is 5×5 training?

The 5×5 workout is a type of strength training that aims to improve strength and build muscle using compound exercises. These are exercises that work multiple muscle groups at the same time. “This routine involves doing five sets of five repetitions of a compound exercise, which mainly includes bench presses, barbell rows, squats, deadlifts, and overhead presses, as well as lifting heavy weights,” says fitness expert Aman Puri. This workout routine follows a three-day-a-week schedule, with a rest day in between each workout so you can relax.

To determine the appropriate weight to lift for the 5×5 exercise program, start the exercise with a weight that allows you to complete the 5 sets of 5 repetitions while maintaining good form, but also feeling that the workout is challenging at the end of the repetitions. As you progress, gradually increase the weight by about 1 to 2 kg. However, if you are unable to complete all five sets, keep the weight the same for the next session.

How does 5×5 training help build strength?

The squat is a lower-extremity exercise used in resistance training programs where the goal is primarily to increase strength and power, according to research published in the European Journal of Sports Science in January 2024. Another study published in the Journal of Physical Activity Sciences In 2020, it was discovered that both the squat and deadlift can help improve lower body strength.

“5×5 training is extremely effective for building strength because it focuses on compound exercises like deadlifts, squats, and bench presses that target multiple muscle groups simultaneously,” says Puri. The main muscles used in the 5×5 training program are:

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• The deadlift exercise works the lower back muscles, hamstrings, forearms, glutes and trapezius (trap).
• The bench press works the triceps, upper chest, shoulders and core muscles.
• Squats work your quads, core, glutes, hamstrings, and lower back muscles.
• Dumbbell rows target the core, upper back, and biceps
• The bench press works the shoulders, upper back and triceps.

Since this program requires lifting heavy weights for five sets of five repetitions, it leads to muscle hypertrophy and strength. “This workout also improves muscular endurance, functional fitness, muscle health, bone density, and boosts metabolism,” the expert explains. Resistance training can help increase bone density by 1 to 3 percent, according to a study published in Current Reports on Sports Medicine in 2012. Strength training also helps speed up fat metabolism and produce energy for use by muscles.

How to do a 5×5 workout?

If you are a beginner, follow a normal exercise program for a month or two of supervised training to develop good form and basic strength. After that, if you feel you can lift weights, follow the 5×5 workout. Here’s how to do it:

1. Bench press exercise

• Lie on your back on a horizontal or flat bench with your feet on the floor.
• Grasp the dumbbells slightly wider than shoulder-width apart.
• Inhale and lower the dumbbells toward your chest, keeping your elbows at a ninety-degree angle.
• Exhale and push the dumbbells back to the starting position.

2. Squats

• To perform squats, stand with your feet and shoulders about the same width apart.
• Hold the bar on your upper back with both hands.
• Lower your hips as if you were sitting in a chair. Keep your back straight and then stand up again.

3. Overhead press

• Begin the exercise standing with your feet shoulder-width apart and holding a dumbbell at shoulder height.
• Press the dumbbell overhead until you see your arms fully extended.
• Engage your core and lower the dumbbell to shoulder height while maintaining control.

4. Deadlift

• Stand with your feet hip-width apart and the dumbbells in your mid-foot.
• Bend at the hips, keeping your back straight in position with your chest lifted.
• Lift the dumbbells, extending your hips and pushing your knees back to allow for a fluid movement.
• Keep a neutral spine and follow the same path back down to the starting point.

5. Dumbbell Rows

• Bend at your hips with your knees slightly bent and hold the dumbbells with your hands gradually wider than shoulder-width apart.
• Pull the dumbbells close to your chest and hold this position for a second.
• Lower the dumbbells with control.

What are the side effects of 5×5 training?

“This fitness program is generally safe, but it can cause some side effects if you don’t follow the steps correctly,” says Puri. Some side effects include:

• Overtraining is a danger, especially for beginners, because the exercise pattern requires lifting heavy loads multiple times a week, which can lead to fatigue and exhaustion.
• Poor form when performing exercises such as squats, deadlifts, and bench presses can increase the risk of structural deformity.

To overcome these problems, it is essential to follow proper technique and listen to your body.

5×5 training can help build strength and boost metabolism. But be sure to follow the steps of each exercise to avoid fatigue and structural deformities.