What To Do After StrongLifts 5x5? How To Pick Your Next Programme

Stronglifts 5x5 can be a very effective programme, especially if you have never had a great deal of exposure to the barbell or heavy weights. That being said, with linear progression we will always come to a point where we need to change up our training programme. In this article I aim to help guide you with your decision making going forward after finishing with the stronglifts 5x5.

4 min read
Sean Klein
Written by
Sean Klein
Published on
08/02/24
Last updated
13/02/24

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In This Resource
  • StrongLifts 5x5 Doesn’t End
  • What Are Your Goals?
  • Hypertrophy
  • Strength
  • Hybrid Training
  • Health and Wellness
  • Other Training Modalities
  • Potential Options Depending On Your Goals
  • Building an Annual Plan of Training

StrongLifts 5x5 Doesn’t End

Stronglifts 5x5 is a training programme which doesn’t end. The obviously doesn’t make any sense because it has a linear progression built into it. As you have probably discovered, we cannot simply just continue adding more and more weight forever, we need to organise our training in a way that we strive for continual progression year over year, but not week by week. That is a major pitfall of this training programme.

What Are Your Goals?

So now you have finished with stronglifts for the moment and are looking for what to do after. This all depends on which direction you want to move in. It sounds obvious, but a lot of people never make this decision, they jump from programme to programme without a rationale of why they are picking the next programme.

You also need to take into consideration the training programme you have just been doing. If your finishing strong lifts 5x5 then you have been lacking volume and lacking heavy triples, double and singles. This can help inform your long term training decisions about which programme you select next.

Hypertrophy

Now that you have built your strength up over an extended period of time, maybe it’s time to consider trying to build some muscle mass through doing a hypertrophy phase. Hypertrophy will involve doing more repetitions than you have been doing on the 5x5 programme. In order to build the volume up slowly, make sure you’re not starting too aggressively as you will not be adapted to doing 10 reps plus which can be very tough.

Strength

If you want to continue building your strength through using lower repetitions than 5 reps then this could also be a great way to find progression. If you’re used to lifting heavy weights for sets of five, lifting some heavy triples, doubles and singles will do you some serious good. Training with 5’s is very effective, but so is 1-4 reps also.

Hybrid Training

If you are getting a little tired of just powerlifting then maybe you could consider doing some hybrid training. This personally is my favourite form of training style, I am outside often with running and cycling then when Im in the gym I lift heavy weights, its a perfect mix for me. If this sort of training sounds interesting to you, then maybe you could mix some strength/hypertrophy training with some cardiovascular modalities.

Health and Wellness

After finishing some intense strength training protocols, it may be time to do a bridge cycle and take a step back from heavy weights. This could mean doing some lighter resistance training and giving your body a bit of a rest before you pick up another programme. Health way seem like a boring goal, but it may be the difference between lifting for 10 years and then dropping off and lifting for the rest of your life.

Other Training Modalities

There are so many ways to move your body. It could be strongman, Crossfit, weightlifting, running etc. Whatever it is, try and make sure you do not lose your hard earned strength from stronglifts and that you have a clear goal and a clear plan of how your’e going to keep developing your movement practice.

Potential Options Depending On Your Goals

This may seem odd, as we run an application ourselves, but if you looking for some programme recommendations of where to go next then consider these three training programmes.

Strength Training - Juggernaut Training AI App

Hypertrophy - RP Hypertrophy App

Health and Wellness - Programme App

Building an Annual Plan of Training

This is broader, more general advice. Having an annual training plan is a great way to successfully organise your training. You might perform a hypertrophy block for three months, then move to a hybrid block during the summer and finally try and push your strength numbers for a few months. This is a great way to ensure you’re moving in the direction that you want to.

If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein

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