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Can you do Stronglifts twice a week [Article]

Posted by Pascal Landshoeft

Aug 15, 2018 9:30:00 AM

Can you do Stronglifts twice a week

Can you do Stronglifts twice a week?

 

You can train twice a week on Stronglifts. If you want to do this, be prepared that you will not get the same results as others. It is also a lot more likely that you will quit the program. If you want to train only twice a week due to a lack of time I have some ideas for you. If you want to train only twice a week because of other training commitments, rethink whether you want to detract from that main sport with a half-assed strength cycle. 

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Why do you want to do Stronglifts twice a week

 

Stronglifts is a great program for beginners in lifting. With beginners, I always like to question their motivations for getting into a program. What is your goal? Why do you want to achieve that goal? What happens when you attain it? What happens when you do not? Same goes for the frequency of training. If you only want to train twice a week this usually has one of these three reasons:

 

  • You do not have the time to go more often
  • You can not afford to go more often
  • You prioritize other forms of training

 

If you do not have the time to get to the gym more than two times a week I personally would lean towards that you might as well not do it. Get a pull-up bar at home and some runners. This saves you a lot of money and still gets about the same result for the commitment you put in. If you want to commit more time, but struggle to find it I recommend getting up earlier. I tried hitting the gym in the mornings, evenings and midday. The best solution is to get up before everyone else to get your session in. HIt the gym between 5 am and 7 am and you win the day.

 

Some people might not be able to afford to go more often. A gym membership is not for everyone. Get creative when it is down to this. What is the last 100$ purchase you made? Did you really need it? Have you looked into your employer's bonus programs? Gym memberships can be gotten somewhere between 10$ to 100$  a month. If you get back on drinking, smoking, gambling or other vices, you will find that kind of money in a month. If you can not, try to find a better job and put your focus there. 

 

If you prioritize other forms of training I would ask why you want to do Stronglifts. If you want to get stronger as an athlete you want to put time towards it. The program has been designed with three days a week and is very successful for beginners. Why would you change that, if you have a need for strength that is important enough to detract from your main sport? There only a few programs out there which need as little commitment as Stronglifts and yield the same result. 

 

When I started with Stronglifts

 

When I started with Stronglifts I would run 5 times a week and do Stronglifts three times a week. The runs would be done before I got to work. In the window from 5 am to 7 am.  Stronglifts was done in the evenings. Two sessions would be done during the week. The third would take place early on Saturdays. I found that to be a schedule I could maintain even with work and family in the mix. 

 

My children were teenagers at that stage so if you have a toddler... well forget about that until they sleep for the night.

 

Distractions from your training

 

If you can only train twice a week I am pretty sure that a hard look at your schedule will uncover some extra time. Stronglifts only needs about three hours a week. If you cut out some of your leisure time you can make that work. I would encourage to look into getting a better morning routine, leaving work on time or getting up earlier on weekends. Between these three points, you will find slots to fit your training in.

 

You can train on Stronglifts twice a week

 

After these tips, it is your choice how often you want to train. You can do Stronglifts only twice a week. Keep rotating the A and B workout accordingly. The free Stronglifts 5x5 app or my review of the program can help you to understand the inner workings. In my opinion, your commitment to the program has to be questioned when you only want to train twice a week. That is very little. You usually miss one planned session a week due to other commitments. That leaves you with only one session a week. Don't be surprised if that leaves you with almost no results. It is not the programs fault when it does work while you cut out one-third of the weekly workload. 

 

Further reading

Topics: Lift stronger, Stronglifts 5x5, Stepdad, Fitness, Strength, Powerlifting, Bodybuilding, Strongman