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I was just wondering if anyone here has found any workout programs similar to Strong Lifts in simplicity. I don't do Strong Lifts all the time but I do find myself going to it when I have a crazy life schedule since the program is simple, requires minimal equipment, and I get results from it. I'm just looking for an alternative. Thanks in advance!

I was just wondering if anyone here has found any workout programs similar to Strong Lifts in simplicity. I don't do Strong Lifts all the time but I do find myself going to it when I have a crazy life schedule since the program is simple, requires minimal equipment, and I get results from it. I'm just looking for an alternative. Thanks in advance!

4 comments

What are your fitness goals? For example are you trying to build upper or lower body strength, trying to increase hypertrophy, trying to develop a certain aesthetic (abs, butt, bigger arms, etc), or anything else? Iirc Strong Lifts focuses on barbells and Olympic style lifts, so do you want more things like that or would you be interested in expanding the types of exercises you do while still keeping the equipment and routine as simple as possible?

[–] Southpaw [OP] 1 points Edited

I just like getting stronger. Aesthetics aren't really important. I really got into lifting because I have a physical job and was having a lot of back pain at work. Strong Lifts was my starting point with barbell lifting. I like when the lifts I'm doing equal strength in the real world. I like the simplicity of SL when I'm on a time crunch. I have time now to do my own programming, which I enjoy but when Fall comes I get really busy and it's nice to have a set program that I don't really have to think about. I find myself going back to Strong Lifts like once a year but the last time I did it, the squatting did not agree with me. I just felt like my legs couldn't recover fast enough..... I'm getting older lol. I should probably just make a modified SL program for myself. I guess what I'm looking for is: Minimal equipment and simple routine. ( I do not have access to a cable machine)

[–] FemmeLesbian 1 points Edited

Maybe you could try Starting Strength by Mark Rippetoe? It's geared more towards competitive lifting but the program is similar. What I like about it is that the book goes into very deep detail about the ways posture and form affect which muscles are affected during lifts, which might be helpful for your squats. For example as someone with long femurs I have to adjust my form slightly from the standard form to make sure I'm executing it safely while still targeting the right muscle groups. The Starting Strength book also has a list of simple supplementary exercise to improve strength and performance in certain areas. In any case there's free pdfs of the book floating around on the internet so you could glance at it and decide if it might be a good match for you

As for recovery time, for lower body I personally prefer to focus on endurance and do much lower weight at much higher reps (think 3x10 or 3x20). Maybe a change like that would be helpful? Instead of doing higher weights but lower reps like 3×5 or 5x5