what is 5x5 presentation

5/5/5 Rule | How and Why to Use It with Best Examples in 2024

Ellie Tran • 05 Apr 2024 • 7 min read

So, how to avoid bulky slides? Put a finger down if you have…

…done a presentation in your life.
…struggled with summarising your content 🤟
…rushed while preparing and ended up throwing every single bit of text you have on your poor little slides 🤘
…made a PowerPoint presentation with loads of text slides ☝️
…ignored a display crammed with text and let the presenter’s words go in one ear and out the other ✊

So, we all share the same problem with text slides: not knowing what’s right or how much is enough (and even getting fed up with them sometimes).

But it’s no longer a big deal, as you can look at the 5/5/5 rule for PowerPoint to know how to create a non-bulky and effective presentation.

Find out everything about this type of presentation , including its benefits, drawbacks and examples in the article below.

What is the 5/5/5 rule for PowerPoint?
Benefits of the 5/5/5 rule
Cons of the 5/5/5 rule

Frequently Asked Questions

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What Is the 5/5/5 Rule for PowerPoint?

The 5/5/5 rule sets a limit on the amount of text and the number of slides in a presentation. With this, you can keep your audience from being overwhelmed with walls of text, which can lead to boredom and searching elsewhere for distractions.

The 5/5/5 rule suggests you use a maximum of:

Five words per line.
Five lines of text per slide.
Five slides with text like this in a row.

Your slides shouldn’t include everything you say; it’s a waste of time to read out loud what you’ve written (as your presentation should only last under 20 minutes ) and it’s incredibly dull for those in front of you. The audience is here to listen to you and your inspiring presentation, not to see a screen that looks like another heavy textbook.

The 5/5/5 rule does set boundaries for your slideshows, but these are to help you keep your crowd’s attention better.

Let’s break down the rule 👇

Five words on a line

A good presentation should include a mix of elements: written & verbal language, visuals, and storytelling. So when you make one, it’s best not to centre around the texts only and forget everything else.

Cramming too much information on your slide decks doesn’t help you at all as a presenter, and it’s never on the list of great presentation tips . Instead, it gives you a lengthy presentation and disinterested listeners.

That’s why you should only write a few things on each slide to trigger their curiosity. According to 5 by 5 rules, it’s no more than 5 words on a line.

We understand that you have a bunch of beautiful things to share, but knowing what to leave out is as important as knowing what to put in. So, here’s a quick guide to help you do this with ease.

🌟 How to do it:

Use question words (5W1H) – Put a few questions on your slide to give it a touch of mystery . You can then answer everything by speaking.
Highlight keywords – After outlining, highlight keywords that you want your audience to pay attention to, and then include them on the slides.

Take this sentence: “Introducing AhaSlides – an easy-to-use, cloud-based presentation platform that excites and engages your audience through interactivity.”

You can put it in fewer than 5 words in any one of these ways:

What is AhaSlides?
Easy-to-use presentation platform.
Engage your audience through interactivity.

Five lines of text on a slide

Text heavy slide design is not a wise choice for a fascinating presentation. Have you ever heard of the magical number 7 plus/minus 2 ? This number is the key takeaway from an experiment by George Miller, a cognitive psychologist.

This experiment implies that a human’s short-term memory typically holds 5-9 strings of words or concepts, so it’s hard for most ordinary people to remember more than that in a really short period of time.

That means that 5 lines would be the perfect number for an effective presentation, as the audience can grasp important information and memorise it better.

Know what your key ideas are – I know you’ve put tons of thought into your presentation, and everything you’ve included seems so vital, but you need to settle on the main points and summarise them in a few words on the slides.
Use phrases and sayings – Don’t write the whole sentence, simply pick out the essential words to use. Also, you can add a quote to illustrate your point instead of throwing everything in.

Five slides like this in a row

Having a lot of content slides like this can still be too much for the audience to digest. Imagine 15 of these text-heavy slides in a row – you’d lose your mind!

Keep your text slides to a minimum, and look for ways to make your slide decks more engaging.

The rule suggests that 5 text slides in a row are the absolute maximum you should make (but we suggest a maximum of 1!)

Add more visual aids – Use images, videos or illustrations to make your presentations more diverse.
Use interactive activities – Host games, icebreakers or other interactive activities to connect with your audience.

Instead of giving your audience a lecture, try brainstorming together to give them something different that helps them remember your message longer! 👇

Benefits of the 5/5/5 Rule

The 5/5/5 not only shows you how to set a boundary on your word counts and slides, but it can also benefit you in many ways.

Emphasise your message

This rule ensures that you highlight the most critical information to deliver the core message better. It also helps to make you the centre of attention (instead of those wordy slides), which means the audience will be actively listening and understanding your content better.

Keep your presentation from being a ‘read-out-loud’ session

Too many words in your presentation can make you dependent on your slides. You’re more likely to read that text out loud if it’s in the form of long paragraphs, but the 5/5/5 rule encourages you to keep it bite-sized, in as few words as possible.

Alongside that, there are three no-nos you can gain from this:

No classroom vibe – With 5/5/5, you won’t sound like a student reading everything for the whole class.
No back to the audience – Your crowd will see your before more than your face if you read the slides behind you. If you face the audience and make eye contact, you’ll be more engaging and more likely to make a good impression.
No death-by-PowerPoint – The 5-5-5 rule helps you avoid common mistakes while making your slideshow that can make your audience tune out quickly.

Reduce your workload

Preparing tons of slides is exhausting and time-consuming, but when you know how to summarise your content, you don’t have to put too much work into your slides.

Cons of the 5/5/5 Rule

Some people say that rules like this are made up by presentation consultants, as they earn a living by telling you how to make your presentations great again 😅. You can find many similar versions online, like the 6 by 6 rule or 7 by 7 rule, without knowing who invented stuff like this.

With or without the 5/5/5 rule, all presenters should always strive to reduce the amount of text on their slides. 5/5/5 is pretty simple and doesn’t get to the bottom of the problem, which is the way you lay out your content on the slides.

The rule also tells us to include, at most, five bullet points. Sometimes that means filling a slide with 5 ideas, which is way more than the widely held belief that there should be only one idea in a fall. The audience might read everything else and think of the second or third idea while you’re trying to deliver the first one.

On top of that, even if you follow this rule to a tee, you might still have five text slides in a row, followed by an image slide, and then a few other text slides, and repeat. That’s not appealing to your audience; it makes your presentation just as stiff.

The 5/5/5 rule can sometimes go against what is considered good practice in presentations, like having visual communication with your audience or including some charts, data , photos, etc., to illustrate your point clearly.

The 5/5/5 rule can be put to good use, but it does have its own pros and cons. There is still a bit of a debate here on whether it’s worth using, but the choice is yours.

Alongside using these rules, check out some tips to help nail your presentation.

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How to reduce text-heavy slide design?

Be concise at everything like minimizing texts, headings, ideas. Instead of heavy texts, let’s show more charts, photos and visualizations, which are easier to absorb.

What is 6 by 6 rule for Powerpoint presentations?

Only 1 thought per line, no more than 6 bullet points per slide and no more than 6 words per line.

A lifelong learner, a traveller and content creator eager to explore the best of both worlds: the real and virtual one full of interactive activities with AhaSlides.

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What is 7x7? The Golden Rule For Your PowerPoint Presentation in 2024

The 5/5/5 Rule for Presentations: How to Use it and Examples

Last updated on April 10th, 2024

In today’s fast-paced world, delivering effective presentations is more important than ever. Whether you are presenting to colleagues, clients, or conference attendees, the ability to communicate your message clearly and concisely is essential.

One proven method for creating visually appealing presentation slides is the 5/5/5 Rule. This rule is designed to streamline the presentation design process and keep your audience engaged. By following the 5/5/5 Rule, you’ll be able to create presentation slides that are both visually appealing and informative, leading to more successful presentations.

What is the 5/5/5 Rule?

The 5/5/5 Rule is a simple yet powerful guideline for creating presentation slides that are easy to understand and visually engaging. The rule breaks down into three components:

5 words: Limiting 5 words per line

When creating slide templates, it’s essential to prioritize readability. By limiting the number of words on a single line to five, you ensure that your text is easy to read and comprehend, even from a distance. This constraint forces you to be concise and choose your words carefully, ultimately leading to clearer and more effective communication.

The first “5” in the 5/5/5 Rule also encourages presenters to use succinct, powerful language. By condensing your message into a few essential words, you increase the likelihood that your audience will remember and understand the key points of your presentation.

5 lines: Limiting lines of text per slide

Too much text on a single slide can overwhelm your audience, making it difficult for them to process and retain the information being presented. By limiting the number of text lines to five, you reduce the cognitive load on your audience, allowing them to focus on the most important aspects of your message.

Visually appealing slides are crucial for keeping your audience engaged. When you limit the number of text lines on a slide, you create more white space, which can make your presentation slides look cleaner and more professional. This increased visual appeal can help maintain your audience’s attention and contribute to the overall success of your presentation. You can combine this idea with the rule of threes for presentations .

5 slides: Limiting consecutive slides with text

To keep your audience engaged, it’s important to break up long stretches of text-heavy slides. By limiting the number of consecutive slides with text to five, you encourage the use of visuals, multimedia, and other forms of content that can help maintain interest and enhance understanding.

Incorporating visuals such as images, infographics, charts, and videos into your presentation can help illustrate complex concepts and reinforce key points. You can separate essential parts of your presentations into different topics, then keep up to 5 slides in each section. Following the third “5” of the 5/5/5 Rule ensures that your presentation is balanced, engaging, and informative.

Benefits of the 5/5/5 Rule for Presenters

Implementing the 5/5/5 Rule in your presentation design process can lead to several benefits, including:

The rule 5x5x5 for presentations, before and after example.

1. Enhanced audience focus

By reducing the amount of text on your slides and incorporating more visuals, you can help your audience focus on the essential aspects of your message. This focused attention can lead to increased understanding and retention of your presentation’s key points.

2. Improved information retention

When you simplify your slides and present information in a clear, concise manner, your audience is more likely to remember what you’ve shared. The 5/5/5 Rule helps you distill complex ideas into easily digestible slides, increasing the likelihood that your audience will retain the information long after your presentation has ended.

3. More effective communication

The 5/5/5 Rule encourages presenters to be mindful of their audience’s needs and attention spans. By following this guideline, you can communicate your message more effectively, making it easier for your audience to understand and engage with your content.

4. Reduced cognitive load

Limiting the amount of text on your slides and interspersing visuals helps reduce the cognitive load on your audience. When they are not overwhelmed by information, they can better process and remember the key points of your presentation.

How to Implement the 5/5/5 Rule in your own Presentations?

To incorporate the 5/5/5 Rule into your presentation design process, consider the following steps:

1. Analyzing your content

1.1 Identifying key points. Before you start designing your slides, take the time to identify the most important points of your presentation. This process will help you determine what information to include on your slides and how to structure your content effectively.

1.2 Simplifying complex ideas. Once you have identified your key points, consider ways to simplify and distill complex ideas into easy-to-understand concepts. This will make it easier for your audience to grasp your message and increase the likelihood that they will retain the information.

2. Designing your slides

2.1. Emphasizing brevity and clarity. As you design your presentation slides, focus on keeping your text concise and clear. Use the 5x5x5 Rule to guide you in limiting the amount of text on each slide, prioritizing readability and visual appeal.

2.2. Using visuals and multimedia effectively. Incorporate visuals, such as images, graphs, and videos, to support your message and engage your audience. Be mindful of the third “5” in the 5/5/5 Rule, and ensure that you break up long stretches of text-heavy slides with visually appealing and informative multimedia content.

3. Balancing text and visuals

3.1. Knowing when to break the rules. While the 5/5/5 Rule is a helpful guideline, it’s essential to recognize that there may be instances when it’s appropriate to deviate from it. Depending on the complexity of your topic or the needs of your audience, you may need to adjust the rule to suit your specific situation.

3.2. Tailoring your approach to your audience. Consider the preferences and expectations of your audience when designing your slides. Some audiences may appreciate a more text-heavy approach, while others may respond better to visuals and multimedia. Be flexible and adapt your presentation design to meet the needs of your audience.

Relevant Facts Related to 5/5/5 Rule for Presentations

Attention spans: According to a study conducted by Microsoft, the average human attention span has decreased from 12 seconds in 2000 to 8 seconds in 2013, which is shorter than a goldfish’s attention span (Microsoft, 2015). The 5/5/5 Rule for presentation helps presenters deliver information concisely, catering to these shorter attention spans and improving audience engagement.
Information overload: A study by the University of California, San Diego, estimated that the average American consumes about 34 gigabytes of data daily (Bohn & Short, 2009). The 5/5/5 Rule for presentation design helps presenters avoid overwhelming their audience with excessive information, allowing them to focus on key points and better retain the presented content.
Visual learning: According to research, 65% of the population are visual learners (Bradford, 2016). By implementing the 5/5/5 Rule, presenters can create a balanced mix of text and visuals, enhancing understanding and information retention for a majority of the audience.
Presentation effectiveness: A study from the University of Tennessee found that presentations using visual aids were 43% more persuasive than those without (Vogel et al., 1986). By limiting consecutive text-heavy slides, the 5/5/5 Rule for presentations encourages the use of visual aids, which can improve the overall effectiveness of a presentation.
Cognitive load: Reducing cognitive load by simplifying information is an essential aspect of effective instructional design (Sweller, 1994), also relevant with the ADDIE model . The 5/5/5 Rule addresses this by limiting words per line and lines per slide, making it easier for the audience to process and retain the presented information.

The 5/5/5 Rule is a powerful presentation design tool for creating visually appealing and effective presentation slides. By limiting the amount of text on your slides, incorporating visuals and multimedia, and tailoring your approach to your audience, you can improve the overall success of your presentations. As you embark on your next presentation design process, consider implementing the 5/5/5 Rule to enhance your PowerPoint slides or Google Slides, and make your message more engaging and memorable for your audience.

PowerPoint 101: The 5/5/5 Rule

When it comes to presentations, we believe that content should drive design. That is, the way that you structure and organize your presentation should follow the needs of the content, rather than a rigid structure.

But this is a lot of work, and isn’t always easy, particularly if you are still learning the ropes of presentation design and storytelling. That’s where rules come in. If you’re struggling to get started, or are unsure of how best to structure a PowerPoint presentation, rules can offer an easy on-ramp to help you get going. And the 5/5/5 Rule is both one of the simplest and most effective.

What is the 5/5/5 Rule

The 5/5/5 Rule explains what it is right in the name: when creating slides for your presentation, use at most:

5 words on a single line

5 lines of text on a single slide.

5 slides that apply the first two rules in a row

Now, let’s take a closer look at each part of the rule, and see how it helps build a better presentation.

Presentations are multi-dimensional. They rely on a combination of written words, spoken language, and visual storytelling to effectively communicate information. So if you are writing out lengthy, complete sentences in order to make sure that “all the information is there,” you are missing the point (and the value) of PowerPoint.

By applying the “5 words per line” rule, you’re ensuring that your writing stays sharp and clear, and that the audience is focused more on you than on the screen. As we noted in our blog 3 ways to up your PowerPoint game , too much content can actually lead to less information retention, which is very counterproductive.

When we are designing PowerPoints for clients, we have our own general rule we try to follow: one idea per slide .

That’s because people tend to think of a slide as a single unit of content. This tells the brain to keep those ideas together, creating associations between bits of info and helping us to cement them in our minds. And if a seminal piece of neuroscience is true, we can hold “ seven, plus or minus two ” pieces of short-term information in our brains.

By limiting yourself to 5 lines of text, not only are you helping to make your presentation more effective, you’re also helping your audience to internalize more of the information your trying to share.

(No more than) 5 slides that apply the first two rules in a row

If you followed the first two rules to the letter on every slide in your PowerPoint, you could still have way too much content for an effective presentation. So if you catch yourself relying too heavily on the first two 5’s, you should take a step back and look for ways to vary your content.

This could mean trimming back certain slides to reduce the amount of content, adding in more images/infographics, or simply removing some slides altogether.

When to use the 5/5/5 Rule

The purpose of this rule isn’t to blindly apply it to every PowerPoint you make. Rather, it’s to force you to take a step back and carefully consider each slide you’re creating for it’s content as well as keep the audience’s considerations front and center.

It’s also a great way to outline your content. If you’re ever feeling stuck on how to get started with a big presentation, creating content within the 5/5/5 Rule can help you to structure your presentation just enough that you can ignore the rule.

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PowerPoint Made Easy with the 5 5 5 Rule

Whitney D. Walter

Looking for an easy way to create a more compelling PowerPoint presentation? Look no further than the 5 5 5 rule! This simple guideline makes it easy to lay out your slides in a clear, organized way that draws attention to the most important information.

Experts suggest that using this method – one of the many similar ones out there – will result in a better experience for your audience and better results for you as a presenter.

It can keep you from feeling overwhelmed.

Use images or icons to tell the story., what exactly is the 5 5 5 rule.

Coffee mug on table and text that says What is the 5 5 5 Rule in PowerPoint?

Simply put, the 5 5 5 rule (often written as the 5/5/5 or 5-5-5 rule) means that on each slide you should have no more than 5 lines of text. Within each line, there should be no more than 5 words. And finally, there should be no more than 5 text-heavy slides in a row.

5/5/5 Rule Powerpoint Example

Benefits of Using This Rule

Using this simple rule allows you to limit the amount of text on your slides which can be beneficial for many reasons.

Benefits of Using the 555 Rule in PowerPoint

You can focus on the main points.

Instead of putting all of your detailed ideas on each slide, this rule reminds you to focus on the main ideas and stops you from committing a major PowerPoint faux pas – reading directly from the screen.

Why shouldn’t you read from the slide?

First, directly from your presentation creates an extremely boring experience for your audience. They came to see you, not to read along with a slide.

Second, it’s often very difficult to read from a slide anyway, so you’re likely to make mistakes or lose your place.

Third, and most importantly, it takes away your chance to make eye contact with the audience and connect with them on a personal level.

So next time you’re giving a presentation, remember not to read directly from the PowerPoint slide – it’ll be better for both you and your audience.

And an added bonus? When you aren’t reading directly from the slide, you are encouraged to explain your ideas through storytelling which is a much better way to relay information.

In fact, studies have shown that our brains naturally look for stories and patterns to help us understand information.

Your audience will be more engaged.

Since your audience won’t be busy reading all of the text on your slide while you’re presenting, they will be more inclined to actually listen to what you’re saying.

Better yet, they will have the opportunity to be more engaged by responding to the things you’re saying or asking questions.

Remember, more than five text-heavy slides in a row will simply be a distraction for your audience and a guaranteed way to lose their interest.

You’ll end up with more professional-looking presentations.

If you’re looking for a quick and simple way to make your presentation look more professional the first thing you should do is evaluate whether you are using an unnecessary amount of text.

Professional presentations typically use clean and easy-to-skim designs. This means taking advantage of negative space (aka purposely leaving empty space on the slide).

If you’ve ever had to create a presentation in rush you know how stressful it can be.

The same is true for those who are new to using PowerPoint and those who are simply not comfortable with its capabilities.

Using this rule can make creating a presentation much less stressful because it gives you a guideline to work off of.

It also minimizes how much time you’ll spend on adding content to the slide because you know that each slide will have no more than 25 total words. (5 lines of text with 5 words each=25 total words.)

If you’re not sure where to start, add your thoughts for each slide to the Notes pane first and then copy/paste only the most necessary information to the actual slide.

How to Use This Rule Effectively

Include high-level, key data points..

Not sure what to include for the “main points” mentioned above? Think about the 5Ws; who, what, where, when, and why.

Try to avoid including information that doesn’t answer one of these questions.

Use headings, short phrases, and common abbreviations.

Using a heading is a great way to summarize the information that will be shown on a particular slide.

Within the slide, locate any complete sentences and determine whether they can be summarized with a short phrase instead.

Here’s an example.

Full Sentence: Our annual earnings were up 10% compared to last year.

Summarized: Annual Earnings: +10% YOY

(In this example, YOY means “year-over-year” which is a frequently used abbreviation in business.)

As you can see, the summarized version allows you to use less text. It also makes it easier for the audience to retain information and recall it later.

You can also remove text from your slide altogether by replacing it with images, icons, or easily recognizable symbols.

There have been numerous studies that show audiences remember information supported by images at a far higher rate than those told with text alone. Use this to your advantage!

Similarly, icons and symbols can easily replace text in many situations.

For example, text that says “this is important” can be replaced with a caution symbol. Text that says “key dates” can be replaced by a calendar icon.

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How to use the 5/5 rule to improve your powerpoint presentations.

The 5/5 rule is a great rule of thumb for good presentation design that will help you draw in and hold the attention of your audience. This straightforward yet effective rule focuses on having no more than five bullet points and five words per bullet point on each slide. We'll look at how to apply the 5/5 rule in PowerPoint to build compelling and succinct presentations in this tutorial. The5/5 rule promotes conciseness, readability, and aesthetic appeal. You can urge your audience to concentrate on your spoken words and actively engage with your message by limiting the quantity of text on each slide. By using this strategy, you may prevent information overload and make sure your writing is clear and memorable.

Putting the 5/5 Rule into Practice:

Step 1. Content Planning

Key Takeaways: List the essential ideas you wish to get through to your audience. These ought to be the main lessons learned from your presentation.

Subpoints: Distinguish each core theme into supporting and elaborating subpoints.

Second step. Making Your Slides

Five Bullet Points: Do not use more than five bullet points on any one slide. Your supporting arguments or subpoints should be summarized in these bullet points.

The task now is to summarize each bullet item in no more than five words. You are compelled to reduce your content to its core as a result.

Third Step. Visual Improvement

Photos: Add pertinent photos to your bullet points to help them make sense. Visuals can give your slides more substance and engagement.

Minimalist design: Adopt a simple, uncluttered look. For a unified appearance, stick to the same typeface and color palette.

Fourth Step. Speaking Engagements

Practice: Become familiar with your subject. Your spoken presentation is prompted by the images on your slides.

Verbal Explanation: Use the five words listed under each bullet point as a starting point for your spoken explanation. You can't read directly from the slides as a result.

Advantages of the 5/5 Rule

Clarity: Your audience will understand your message more clearly with clear writing and fewer interruptions.

Engagement: The audience is more likely to pay attention while you speak because of the simple approach.

Retention: Your audience is more likely to recall and retain the information if you concentrate on the important aspects.

Visual Appeal: Slides with concise text and captivating images are visually appealing.

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Breaking Down the 5/5/5 Rule in PowerPoint Presentation Design

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Explore the 5/5/5 Rule in PowerPoint Presentation Design.

Creating a successful and effective PowerPoint presentation is a skill that is extremely valuable in any professional environment. Whether you are a student or a corporate executive, the ability to craft a visually appealing and informative presentation can be essential in order to effectively communicate your message. While most people understand basic presentation design, corporate presentations require a more in-depth approach. Thankfully, there is a simple rule that can make creating an effective presentation much easier. The 5/5/5 rule in PowerPoint presentation design is an easy-to-follow formula that will help to ensure that your presentation is well-organized, concise, and engaging. You’ve already heard of Guy Kawasaki and his 10/20/30 rule which we covered in our previous article - The Importance of the 10/20/30 Rule for PowerPoint Presentations . In this article, we will explore the 5/5/5 rule and its practical applications.

The 5/5/5 Rule Explained

When it comes to creating a PowerPoint presentation, it’s important to remember that less is often more. While it’s tempting to include every piece of information and visual design element available, this almost always backfires. Too much clutter and a busy design can overwhelm your audience, making it difficult for them to stay focused on the content. This is where you should consider using the 5/5/5 rule in PowerPoint presentation design. This rule provides a simple way to design slides that will capture and keep the audience’s attention.

All you need to know and remember are these 3 key points:

Stick to putting down only 5 words on a single line

Stick to having no more than 5 lines of text on a single slide, stick to putting in only 5 slides that apply the first two rules in a row.

Let’s explore these in a little more detail so that you can go about creating simple yet effective PowerPoint presentations.

Whenever you create a PowerPoint presentation, it’s important to remember that the goal is to communicate your message or information to a large audience. You must keep in mind that merely throwing every bit of information you have onto your slides is not going to have desirable results. Not only will it look cluttered and disorganized, but it can also make your presentation less effective and less memorable.

The key to delivering an effective presentation is to keep it concise, organized, and visually appealing. This is why the old adage of "less is more" is so important. By limiting yourself to only five words per line on your slides, you ensure that the information on each slide is sharp and clear and that the audience is focused on you rather than the screen.

Using only five words per line also ensures that your audience will be able to quickly absorb and understand the information being presented. Keeping your slides simple also makes your presentation look more professional and organized, which will leave a lasting impression on your audience.

Creating a PowerPoint presentation can be a tricky task. You have a limited amount of time to convey a message or communicate information. Therefore it's essential to be able to convey your message in a crisp and concise manner so that your audience is able to easily understand it. Unfortunately, when there’s a lot of material to be communicated, the tendency is to cram each slide with information, which is an ineffective approach.

The average person is only able to retain between seven and nine pieces of short-term information in their brains at one time. If a slide contains more than this, the audience won’t be able to retain any of the information. This is why it’s important to limit the information to no more than 5 lines of text per slide. This will make the information on each slide easier to understand, absorb, and retain.

Not only that, but it will also help your audience to focus better on the information you’re sharing. The fewer words and points on each slide, the easier it will be for your audience to keep track of and stay engaged. You can also add visuals or videos to break up the monotony of text slides, as these can be more effective in communicating your message.

By keeping a few simple guidelines in mind, you can ensure that your PowerPoint presentation design is effective, thus conveying the message or information you want to get across. Limiting yourself to 5 lines of text per slide, and adding visuals and videos can help your audience to stay engaged and understand the information better.

Presentations are often most effective when they are concise. The 5/5/5 rule in PowerPoint presentation design is a popular way to ensure that presentations stay on track and remain engaging. The rule states that each slide should have a maximum of 5 words per line, with just 5 lines per slide, and there should be no more than 5 slides in total.

For larger organizations, however, this rule can be difficult to follow. It can actually be tricky to limit the number of slides to just 5. However, it’s still possible to create an effective presentation by ensuring that the content is relevant and easy to understand. It may be necessary to trim back some of the slides to reduce the amount of content and make the presentation more concise. Here's a small tip: if you want to make the presentation more engaging, use visuals such as images, infographics, graphs, and charts in place of certain slides.

Ultimately, the 5/5/5 rule in PowerPoint presentation design is a great way to keep presentations focused and engaging. Unfortunately, larger organizations may not be able to adhere to it strictly. However, if they can ensure that the content is relevant and easy to understand, these organizations can still create effective presentations without having to stick to the rule.

Utilizing the 5/5/5 Rule in PowerPoint Presentation Design Effectively

You can definitely use the 5/5/5 rule to create effective presentations, but don't blindly use it. Depending on the audience, purpose, and size of the presentation, the number of slides and content can vary greatly. Therefore, it is important to consider what information is actually necessary for the audience. This rule is, in fact, a great way to create basic presentations and structure larger presentations. When you use it, you ensure that you provide the audience with the content necessary for a great experience.

Overall, our presentation design team at Deck Sherpa is committed to creating effective and impactful presentations for our clients. We know how to apply the 5/5/5 and 10/20/30 rules to create effective presentations that will make a lasting impression. If you're interested in learning more about our services or have any questions, please visit our website or contact us for a quote. We look forward to helping you create a powerful and impactful presentation.

12 important reasons you should outsource presentation design, do’s and don’ts of designing powerpoint presentations – what’s important, interesting data visualization types you need to know.

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PowerPoint Tips - Simple Rules for Better PowerPoint Presentations

Powerpoint tips -, simple rules for better powerpoint presentations, powerpoint tips simple rules for better powerpoint presentations.

PowerPoint Tips: Simple Rules for Better PowerPoint Presentations

Lesson 17: simple rules for better powerpoint presentations.

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Simple rules for better PowerPoint presentations

Have you ever given a PowerPoint presentation and noticed that something about it just seemed a little … off? If you’re unfamiliar with basic PowerPoint design principles, it can be difficult to create a slide show that presents your information in the best light.

Poorly designed presentations can leave an audience feeling confused, bored, and even irritated. Review these tips to make your next presentation more engaging.

Don't read your presentation straight from the slides

If your audience can both read and hear, it’s a waste of time for you to simply read your slides aloud. Your audience will zone out and stop listening to what you’re saying, which means they won’t hear any extra information you include.

Instead of typing out your entire presentation, include only main ideas, keywords, and talking points in your slide show text. Engage your audience by sharing the details out loud.

Follow the 5/5/5 rule

To keep your audience from feeling overwhelmed, you should keep the text on each slide short and to the point. Some experts suggest using the 5/5/5 rule : no more than five words per line of text, five lines of text per slide, or five text-heavy slides in a row.

slide with too much text versus a slide with just enough text

Don't forget your audience

Who will be watching your presentation? The same goofy effects and funny clip art that would entertain a classroom full of middle-school students might make you look unprofessional in front of business colleagues and clients.

Humor can lighten up a presentation, but if you use it inappropriately your audience might think you don’t know what you’re doing. Know your audience, and tailor your presentation to their tastes and expectations.

Choose readable colors and fonts

Your text should be easy to read and pleasant to look at. Large, simple fonts and theme colors are always your best bet. The best fonts and colors can vary depending on your presentation setting. Presenting in a large room? Make your text larger than usual so people in the back can read it. Presenting with the lights on? Dark text on a light background is your best bet for visibility.

Don't overload your presentation with animations

As anyone who’s sat through a presentation while every letter of every paragraph zoomed across the screen can tell you, being inundated with complicated animations and exciting slide transitions can become irritating.

Before including effects like this in your presentation, ask yourself: Would this moment in the presentation be equally strong without an added effect? Does it unnecessarily delay information? If the answer to either question is yes—or even maybe—leave out the effect.

Use animations sparingly to enhance your presentation

Don’t take the last tip to mean you should avoid animations and other effects entirely. When used sparingly, subtle effects and animations can add to your presentation. For example, having bullet points appear as you address them rather than before can help keep your audience’s attention.

Keep these tips in mind the next time you create a presentation—your audience will thank you. For more detailed information on creating a PowerPoint presentation, visit our Office tutorials .

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Telling Your Story – Using the 5x5 Presentation Model

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Breaking Muscle

The 5×5 Workout Explained: The Classic Program for Size and Strength

This time-tested program has delivered results for decades.

Written by Chris Colucci Last updated on Aug 21, 2023

When it comes to training programs, there aren’t too many “plug and play” workouts that virtually guarantee results. More accurately, there aren’t too many programs that promise and actually deliver on those results. The 5×5 workout does, and it has a 60+ year track record of success with a trail of strong, muscular, athletic bodies to show for it.

5×5, or five sets of five reps, was first popularized in the 1960s and has developed a reputation as one of the most reliable routines in the long history of weight training. Hit the gym three days a week and do 5×5, eat plenty , and you almost can’t fail.

There are a few exceptions and details, of course, but the 5×5 workout is generally recognized as one of the most dependable ways to build size and strength nearly simultaneously. It’s the original “ powerbuilding ” workout. Here’s what to know about getting the most out of this classic mass-building program.

The 5×5 Workout

History of the 5×5 Workout

How to Program the 5×5 Workout

Benefits of the 5×5 workout, drawbacks of the 5×5 workout, sample 5×5 workout program, frequently asked questions, history of the the 5×5 workout.

5×5 isn’t some flash-in-the-pan routine. It’s been delivering results for decades, due in part to its simplicity and to its focus on some reliable training fundamentals — big exercises and heavy weights. Here’s a closer look at some of this program’s hallowed backstory.

Reg Park Built the Austrian Oak

Arnold Schwarzenegger might have the physique that launched a million gym memberships, but what about the bodybuilder who was Arnold’s biggest inspiration? Surely, the person who motivated the person who motivated generations of people to hit the gym should get some recognition.

Reg Park is the classic bodybuilder who inspired a young Arnold to reach for the muscle-building stars. Park won several bodybuilding competitions from the mid-1940s into the 1970s, including three Mr. Universe titles. Park also gained a degree of mainstream popularity starring as the legendary Hercules in several films in the early 1960s.

Park’s powerful, well-muscled frame was a step up from the top bodybuilders of the day. His strength-focused training reflected his ability to “show and go” and it allowed him to become the first bodybuilder to bench press 500 pounds. This contrasted with his bodybuilding contemporaries who often focused on lifting moderate to light weights for relatively high repetitions.

View this post on Instagram A post shared by Jon Jon Park (@jonjon.park)

Like some successful bodybuilders of his era, Park published a series of training catalogs and programs to guide hopeful gym-goers along the muscle-building path. One of his books, “Strength and Bulk Training for Weight Lifters and Body Builders,” was published in 1960. This appears to be one of the first widespread recommendation of a structured 5×5 workout, even though using five sets of five reps featured in some parts of “Training for Power,” written by Park in 1954.

In “Strength and Bulk Training for Weight Lifters and Body Builders,” Park advocated for three workouts each week. In each session, three fundamental exercises — the squat , bench press, and deadlift — are performed for five sets of five repetitions. Every training session featured a relatively minimalist approach:

Weighted Back Extension — 3 x 10
Squat — 5 x 5
Bench Press — 5 x 5
Deadlift — 5 x 5

The back extension was considered essential for strengthening and warming up the lower back. Park recommended a specific approach to each of the five sets. The first two sets were progressively heavier warm-up sets, for example, 135 pounds for five reps and 155 pounds for five reps. The three final sets for each exercise used the same weight, for example, 175 pounds for three sets of five reps.

Park also advised a whopping three to five-minute rest between each of those three working sets. This may sound like an eternity for lifters accustomed to fast-paced workouts, but such long rest intervals have been shown to allow optimal performance when lifting heavy weights. ( 1 )

Park suggested following the basic 5×5 workout plan for three months before progressing to either a “bodybuilder’s workout,” featuring additional exercises like calf raises and barbell curls , or a “weightlifter’s workout” which incorporated lunges , power cleans and other sport-specific movements.

Bill Starr: The Strongest Shall Survive

There used to be a widespread myth among mainstream sports that “lifting weights creates unathletic, muscle-bound bodies.” While we now know that well-designed weight training programs can build stronger, faster, more durable athletes, many professional athletes and coaches used to believe this urban legend whole-heartedly. Until Bill Starr.

Bill Starr was a competitive weightlifter, editor of Strength and Health magazine from 1966 to 1972, and one of the first NFL strength and conditioning coaches as he worked with the Baltimore Colts beginning in 1969. Notably, the Colts won their first Super Bowl in 1971 while under the guidance of Starr’s weight room coaching, landing a significant blow against the “muscle-bound myth.”

Starr was also an advocate of simple and effective basic, heavy lifting. In 1976, he wrote “The Strongest Shall Survive: Strength Training for Football.” The plan laid out a three-day-per week training plan centered around what Starr referred to as “The Big Three” — three exercises which build muscle, strength, and explosive power throughout the entire body.

View this post on Instagram A post shared by Dale Woodard (@seasoned_celt)

These priority exercises were the bench press done with a relatively close-grip (hands shoulder-width apart), the power clean (which he called “the athlete’s exercise” for it’s practical carryover to the playing field), and the back squat descending as deep into the bottom position as possible.

The program also incorporated leg extensions and leg curls to warm-up the quadriceps and hamstrings , respectively, as well as sit-ups and leg raises to address core strength. These exercises were done with fewer sets and higher repetitions to avoid excess fatigue. Once a week, the overhead press was also suggested in place of the bench press for athletes looking for even more upper body strength and power.

One cornerstone of Starr’s 5×5 program was a circuit-style approach, where each of the three primary exercises were performed in a superset -style — one set of power cleans, followed by one set of the bench press, followed by one set of squats. This was intended to help build cardiovascular conditioning along with strength and power.

Starr, unlike Park, increased the weight on each of the five sets for every exercise. He also incorporated varied loading parameters on each day. While the 5×5 format was kept constant, the first workout of the week was “heavy” using near-maximal weights. The second workout was “light,” using 80% of the weights moved in the previous workout. The third workout of the week was considered “medium” and called for 90% of the loads used during the heavy workout.

This type of “daily undulating periodization” allowed more efficient recovery because training intensity was adjusted throughout the week. It also encouraged increased power output since relatively lighter weights can be lifted with more explosive power. ( 2 )

Setting up a 5×5 workout can be simple, but it’s not quite as simple as just performing five sets of five reps on a few random exercises. While the sets and reps are one defining feature, an effective 5×5 plan also requires several other programming factors.

The Sets and Reps: 5×5

Just like you can’t do a kettlebell swing without a kettlebell, you can’t do a 5×5 workout without focusing on five sets of five. Whether it’s five progressively heavier sets, like Starr’s approach, or multiple sets with the same weight like Park recommended, aim for five total sets per exercise.

Use a load that achieves muscular fatigue within four to six repetitions while performing no more than five repetitions per set. If a load only allows you to complete only four reps before reaching muscular failure or compromising exercise technique, repeat the weight the following week. Basic strength adaptations should allow you to reach the five-rep mark.

Long-haired person in gym squatting with barbell

Any training with higher rep ranges should be kept to a bare minimum to maintain focus on the 5×5 portion of the workout. Limit additional sets/reps to one or two exercises per workout, at most.

Those exercises should either be single-joint movements such as curls or lateral raises or they should be less strenuous movements like dumbbell rows or split squats . These strategic choices will keep physical and CNS (central nervous system) stress to a relative minimum, allowing overall recovery.

Or, as Park showed the world, you can certainly perform only 5×5 movements in every workout without supplementing higher repetitions. This keeps the program rooted in its primary focus — emphasizing hard work by going “all in” for five sets of five repetitions.

Five-rep sets allow a heavy enough weight to trigger significant strength gains without the high degree of neuromuscular fatigue that can accompany one, two, or three-rep maximums. Performing five sets per movement allows the involved muscles to be put under significant total volume, which is necessary to stimulate muscle growth.

Three Full-Body Workouts Per Week

The nature of 5×5 workouts requires a single exercise per body part. Performing 5×5 for multiple exercises per body part — for example, training several bench press variations for 5×5 in each workout — would likely lead to overtraining by moving too much weight for too much volume with too few muscle groups.

Using multiple exercises per body part per session would also not allow an efficient weekly workout split since only one or two body parts could be trained in each workout. Because the 5×5 is the core programming concept, the workout forgoes multiple exercises per body part. Because a single exercise per body part is used in each session, more muscles can be trained in a given workout.

This is why a full-body approach is the only effective and efficient way to plan a 5×5 workout. Centering the training routine around three weekly full-body sessions, also creates “built-in” rest days to allow muscular growth and recovery. Three workouts mandates four non-training days.

Repeating these types of full-body workouts several times per week also allows a high frequency of training, which has been shown to be more beneficial for strength gains than training once per week. ( 3 )

Multi-Joint Barbell Exercises

Multi-joint (compound) barbell exercises are the preferred movements to accommodate relatively heavy sets of five. This is a matter of efficiency, practicality ( barbells are much simpler to load heavy weight), and safety.

Dumbbell exercises can become dangerously unwieldy when using very heavy weights due to the stabilizing muscles needed to control each individual dumbbell. Heavy bodyweight exercises, similarly, can overload stabilizing muscles before the target body part is sufficiently worked.

Focusing on multi-joint exercises, like squats, deadlifts, and presses rather than single-joint exercises like curls or extensions allows you to recruit more muscles with each lift. This creates greater training efficiency while also allowing you to move more overall weight.

In each workout, include a squat, a press (either overhead or a bench press variation), and a “pull” whether it’s a type of deadlift or something that more directly recruits your back muscles like a barbell row .

Person in gym holding barbell preparing to exercise

This will ensure relatively balanced training of both your upper and lower body as well as your “pushing muscles” (chest, shoulders, and triceps) and your “pulling muscles” (back and biceps). With proper exercise selection, your core will likely receive sufficient stimulation without needing direct training.

The 5×5 workout would’ve faded into obscurity decades ago if it didn’t deliver genuine physical benefits. The reason it’s continued to be a staple program for generations is because it can reliably add muscle and power onto nearly any lifter.

Muscular Size

Whether you’re looking to be built like a powerhouse linebacker, a well-muscled bodybuilder, or something in between, the 5×5 workout can be a top choice. The calorie surplus needed to recover from high frequency, heavy lifting coincides with the type of calorie intake needed to support muscle growth.

In fact, one of the surest ways to short-change your results with the 5×5 program is to provide insufficient fuel for growth and recovery. One common mistake some lifters make is to try “eating for fat loss” with a calorie deficit while using a 5×5 training routine.

Without ample calories and enough high-quality protein, you run the risk of wasted time and energy, and potential overtraining.

Total-Body Strength

Performing big barbell exercises with heavy weights for relatively low repetitions is a spot-on approach to building raw strength. Using a limited number of exercises in each workout allow you to focus your training intensity on the most efficient movements.

Performing a relatively limited number of sets and repetitions keeps your workouts focused on classic hard and heavy lifting which also yields focused results.

One worthwhile “side effect” of the 5×5 workout is that high-frequency exposure to the same exercises can help ingrain proper lifting technique. Improved technique can carry over to better long-term gains, greater training efficiency, and potentially lower the risk of injury.

While the 5×5 program has several clear benefits, there are also a few opposing points to consider. Any training routine will have its own list of pros and cons; being around for several decades doesn’t give the 5×5 workout a free pass.

Limited Muscular Development

Even though the multi-joint barbell exercises do recruit a number of muscles during each workout, certain body parts will likely remain somewhat undertrained due to specific exercise choice or an individual’s unique limb lengths.

For example, performing the bench press as the primary upper body pushing exercise may leave your triceps and shoulders less-than-fully stimulated depending on your arm length and specific grip width. Performing the deadlift will work portions of your hamstrings, but won’t efficiently train the “leg flexion” aspect of hamstring function which can be achieved through leg curls.

Relatively smaller body parts like the upper back, shoulders, triceps, biceps, and calves receive some activation as supporting muscle groups but aren’t directly trained with a classic 5×5 workout.

This is one reason why the program is well-suited for beginner lifters looking to establish a general base of muscular size and strength — they don’t yet have any significant weaknesses or discrepancies. Experienced lifters sometimes require more precise training to target key developmental weaknesses, which are not effectively addressed by a 5×5 plan.

Limited Cardiovascular Development

With its focus on heavy barbell lifting, and recovering from heavy barbell lifting, the 5×5 workout doesn’t leave any real room for significant cardiovascular training. Research has shown that aerobic training (like running on a treadmill or long-distance biking) can negatively impact explosive strength and power, and may interfere with overall strength and muscle gains. ( 4 )

long-haired person in gym straining lifting weights

Just like the 5×5 workout isn’t compatible with a calorie deficit, it’s also not applicable for those with cardio-based goals such as distance running and many general sports. The key exception would be to specifically program 5×5 in the offseason when cardio training can be a lesser priority in the short-term.

Starr did find an effective shortcut around this obstacle by training in a superset or circuit style. If maintaining some semblance of cardio fitness is a secondary goal, consider planning your 5×5 workout similarly. That’s an effective compromise, presuming you have the available equipment to use three barbells in quick succession — a scenario not likely in many commercial gyms, but quite possible in a home gym.

Potential Joint Issues

Training exclusively with barbells can be highly effective, unless you have pre-existing joint issues that preclude you from performing many barbell exercises. This can often be related to general mobility issues — being unable to safely perform a given exercise — or damage from pattern overuse — the results of performing a given exercise repeatedly over the years.

Creative exercise selection could be a temporary solution in some cases, for example, choosing a push press instead of a strict overhead press. However, for long-term joint health and overall progress, a more conservative approach is often to avoid problematic exercises (and implements, like the barbell) altogether.

Train three days per week, with at least one day of rest between each session. If you’re hitting the 5×5 exercises as hard as you should be, you’ll quickly appreciate having a day of rest after each workout and a day to mentally and physically prepare before each session.

Each workout includes a relatively limited “accessory” movement at the end of each workout to tack on some additional work for the chest, triceps, back, biceps, and hamstrings. If you’re feeling excessively fatigued on a given day, the final exercise is entirely optional. What’s important, however, is to not add even more exercises or volume to the training plan.

Feel free to experiment (for weeks at a time, not a few workouts at a time), varying between Park’s “three sets with the same weight” approach as well as Starr’s method of increasing the weight on every set.

Man holding barbell on chest performing bench press

You might find that you get into a “groove” by repeating the same weight for multiple sets or you could benefit from the dialed-in focus of gradually building up to one very heavy set per exercise. In either case, when you’re able to successfully perform five reps on your fifth set, increase the weight on all sets.

Beginner lifters would be better served repeating roughly the same weight for each workout, increasing whenever the final set reaches five repetitions. More experienced lifters will likely benefit from Starr’s “heavy, light, medium” — the first workout of the week sets the standard, the second workout is programmed with 75 to 80% of the weights, and the third workout uses 85 to 90% of the first workout’s loads. Any required mathematics will payoff with improved recovery between sessions and more powerful performance during training.

Trap Bar Deadlift — 5 x 5

Overhead Press — 5 x 5

Front Squat — 5 x 5

Dips — 3 x 8-12

Chin-up — 3 x 8-12

Romanian Deadlift — 3 x 8-12

Simple, Effective, Timeless Training

Like many recipes in the culinary world, great strength training programs don’t need to be overly complicated to deliver an optimal end result. Mastering the basics — whether it’s the perfect omelet or simple, heavy barbell training — builds an effective foundation for beginners. This pared down program can also be a reliable fallback for experienced lifters, under the right conditions, who need a short-term, general purpose plan to refresh their size and strength gains.

The primary concept of the program is to use one big compound lift per body part, limiting the session to three key exercises per session. The exercises must be able to be safely and efficiently loaded to a four-to-six rep maximum, while recruiting as many muscle groups as possible. Many barbell exercises meet this criteria. However, the case could also be made, for example, to use the trap bar deadlift (as seen in the sample workout above) or the leg press. Certain machine exercises, like a machine chest press, T-bar row, or Smith machine squat, likely cannot be safely performed with the necessary load. Use your judgment but, when in doubt, try to maintain the focus on barbell lifts. There are plenty of variations of basic movement patterns (squats, deadlifts, and presses) and you likely don’t “need” to stray too far off-course.

No. Any type of five-rep isolation (single-joint) exercise, like a heavy barbell curl, triceps extension, or calf raise, gets further from the primary focus of the 5×5 workout — recruiting as many muscle groups as possible per exercise. Unless you’re interested in doing cheat curls (which can be high risk and low reward) to recruit your back and hips into the movement, it’s best to avoid programming isolation movements for 5×5. Single-leg exercises, like the split squat, or single-arm exercises, like dumbbell rows, will limit the weight you can use relative to a two-leg or two-arm barbell exercise. The added time and energy needed to train both sides will also increase overall fatigue. Unilateral (single-leg/single-arm) exercises also increase overall stress on your core musculature, especially when moving heavier weights. This can further reduce focus on the target muscle.

de Salles, B. F., Simão, R., Miranda, F., Novaes, J.daS., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports medicine (Auckland, N.Z.) , 39 (9), 765–777. https://doi.org/10.2165/11315230-000000000-00000
Rhea, M. R., Ball, S. D., Phillips, W. T., & Burkett, L. N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of strength and conditioning research , 16 (2), 250–255.
Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.) , 48 (5), 1207–1220. https://doi.org/10.1007/s40279-018-0872-x
Schumann, M., Feuerbacher, J. F., Sünkeler, M., Freitag, N., Rønnestad, B. R., Doma, K., & Lundberg, T. R. (2022). Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.) , 52 (3), 601–612. https://doi.org/10.1007/s40279-021-01587-7

Featured Image: Jacob Lund / Shutterstock

About Chris Colucci

Chris has spent more than 20 years studying health and fitness beginning at a supplement store in the local shopping mall, earning a brown belt in Kenpo Jiujitsu and teaching martial arts to kids and adults, personal training with clients including competitive athletes and 80-year olds, interviewing legends of the strength world, and fine-tuning countless articles from expert coaches. In his "spare" time, he studies late-19th and early-20th century physical culture; takes care of his wife, kids, dogs, and cats; and tries to keep his vegetable garden producing year-round.

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Man performing biceps curls with a resistance band.

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Build Serious Strength and Size with a 5x5 Workout Program

The 5x5 program can't be beat for increasing strength, breaking plateaus, and adding muscle. Try out this classic lifting routine and see results!

One of the most popular muscle and strength-building programs of all time is the 5x5 protocol. Lifters were swearing by it 50 years ago, and in recent years, it has only gotten more popular. Why? Because it's simple, sustainable, and it straight-up works.

But there's a catch: 5x5 works best as a long-term commitment of at least a month or two, not a once-in-a-while thing. That's why it's best to follow a classic program, like Bodybuilding.com's 5x5 for Muscle and Strength .

Want to learn more? Here's what you need to know about 5x5 training.

What Is 5x5 Weight Training?

Rather than doing a lot of different movements for each muscle group, 5x5 training hits just a few movements hard with 5 sets of 5 reps, sometimes followed by optional higher-rep accessory work. Here are two common protocols to alternate:

Some protocols would just have you alternate those two workouts in an A/B/A, B/A/B style. Others, like 5x5 for Muscle and Strength in BodyFit, add a third variation build around a third set of lifts, like box squats and incline presses.

Is 5x5 Good for Building Muscle?

This training approach is designed to hit your muscles hard three times per week, then allow enough time to promote growth and recovery. It has been most popular among strength-seeking lifters, because it has you training in the strength-building sweet spot of 70-80 percent of your one-rep max (1RM) on big lifts. It's a great idea to use a 1RM calculator to find out your percentages.

But this is more than just a strength program. A well-designed 5x5 will reliably produce an increase in muscle mass, as well, provided you are eating enough calories to support this muscle growth. This version of 5x5 also contains some higher-rep accessory work that will help add muscle mass along with strength.

Is 5x5 for Beginners?

Sure, it can be. But while 5x5 is sometimes advised as a beginner program, it's probably best used by intermediate lifters who have a base of training. No, you won't be maxing out, but the intensity and volume are higher than many bodybuilding-focused programs.

For many beginners, it's better to start off with a program built around sets of 8-10 reps, like Strength and Muscle for Beginners .

How Heavy Should I Lift in 5x5 Workouts?

The biggest mistake people make in 5x5 training is going too heavy.

During the first week of the training program, you should err on the side of caution and use weights that feel light enough to allow you to hit every rep without much of a struggle. If you know what your one-rep max on the big lifts is, start 5x5 with around 65 percent of that max. After the first week, bump the weight up 5-10 pounds for the following week, and again the week after.

That may not sound like much, but it's enough to keep you progressing! Remember, 5x5 works when you hit all your reps, not when you miss them. Failure has no place in this plan!

How Long Should You Do a 5x5 Program?

Stick with 5x5 training for at least four weeks. If you hit all your reps, you should hopefully be setting new rep maxes and seeing a significant increase in both strength and muscle.

If you're still making gains, stick with it for another four weeks. After that, it's a great time to switch the movements, or try another workout program.

What's the Best Nutrition for 5x5 Training?

The classic 5x5 workouts work best when you are eating adequate calories. Using a calorie calculator to make sure you're in a slight caloric surplus is a great idea while following a 5x5 program.

As with any systematic, heavy lifting program, you need to ensure you have proper pre- and post-workout nutrition while doing 5x5 training. You may not get very sweaty doing sets of 5, but rest assured, your body is working hard!

The workouts are going to take a lot out of your body, so providing them with the nutrients to fuel the activity as well as recovery from it is essential. Aim for a gram of protein per pound of body weight each day, and don't be afraid to see the number on the scale go up along with the weight on the bar.

5x5 and protein are a match made in gains heaven. Hit your reps and earn your shake!

A Timeless Approach for Strength and Size

If you can set your ego aside and do the work, you will join the legion of 5x5 believers on BodySpace and in the Bodybuilding.com forums . Then, you can always return to it in the future whenever you want to see the weight on the bar go up!

About the Author

Shannon clark.

Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.

View all articles by this author

What Is The 5x5 Workout? What To Know About The Strength Program, According To A Trainer

Build muscle with only three days in the gym.

preview for The Complete Guide To Building Muscle For Women

“The 5x5 workout is a strength training program that focuses on compound exercises with a simple set and rep scheme ,” says Michael Hamlin, CSCS, a certified strength and conditioning specialist and the founder of Everflex Fitness. As the name suggests, 5x5 refers to the five sets of 5 repetitions performed for each exercise (squat, bench press, barbell row, overhead press, and deadlift), he explains.

Meet the expert: Michael Hamlin , CSCS, is a certified strength and conditioning specialist and the founder of Everflex Fitness .

The workout regimen recently gained traction on social media, but it’s actually been around for quite some time. Nobody knows exactly who came up with the program, but Bill Starr, who was a pro weightlifter in the 1960s, made it popular decades ago, explains Hamlin.

Clearly the 5x5 workout has stood the test of time and for good reasons. The overall goal of the program is to increase strength and muscle mass by consistently lifting heavier weight, says Hamlin. “It's effective for building strength and muscle because it forces us to lift really heavy weights, which most of us avoid, and heavy weightlifting pushes us to our physiological limits which creates change.”

Ahead, everything trainers want you to know about the 5x5 workout, including how to follow the plan, muscles worked, and the many benefits, so you can try it for yourself.

What is the 5x5 workout?

There have been a few iterations of the 5x5 workout, but they all center around five sets of five reps of compound exercises (meaning a move that uses multiple muscle groups at the same time).

Hamlin suggests the following rules and programming:

Reps and sets: Perform each exercise for five sets of five reps.
Rest breaks: Rest between each set for two to three minutes, depending on the intensity and how you feel.
Schedule: Complete the program three times a week on non-consecutive days, allowing for rest in between.
Equipment: Basic weight room equipment is required, including a barbell, weights, squat rack, and bench.
Progression: The goal is to gradually increase weight by 1 to 2 percent each week . To keep it simple, it’s often easiest to add two 2.5-pound weights (total of 5 pounds) per week, says Hamlin.

In terms of your starting weight, Hamlin recommends selecting weights that have a difficulty of seven or eight out of 10 RPE ( rate of perceived exertion ). If you can't reach five reps at a particular weight and you need to adjust, take a 30 second rest before finishing your reps, says Hamlin. (The one exception is the deadlift, which you can perform for 1 set of 5 reps to effectively work this movement pattern and the lower body muscle groups.)

For example, if you’re attempting to bench press 50 pounds for five reps but can only get four clean reps, re-rack the weight and rest for 30 seconds, says Hamlin. “This should give you just enough gas in the tank for an extra rep,” he explains. The next week, keep the same weight (50 pounds) and focus on crushing the five full reps, he adds. “This way we still hit the weights required and we train our system to work through fatigue with minimal recovery.”

Sample 5x5 Workout Schedule

Back squat: 5 reps x 5 sets, rest 90 seconds
Bench press: 5 reps x 5 sets, rest 90 seconds
Barbell row: 5 reps x 5 sets, rest 90 seconds
Overhead press : 5 reps x 5 sets, rest 90 seconds
Deadlift: 5 reps x 1 set, rest 90 seconds
Overhead press: 5 reps x 5 sets, rest 90 seconds

Week three will repeat the week one schedule, adding weight. Week four will repeat the week two schedule, adding weight. Hamlin suggests repeating this training block for a total of four to eight weeks.

5x5 Workout Exercises

1. back squat.

Muscles targeted: Quads, hamstrings, glutes, and core

Form tips when increasing weight: Keep your chest up and maintain a neutral spine throughout the lift and always make sure you have the safety bars on the squat rack, says Hamlin.

Start with feet shoulder-width apart, toes facing slightly outward at 11 and 1 o'clock, holding barbell or dumbbells resting on shoulders. (Start with a back squat or dumbbells because they are a bit easier to manage and less technical in general, recommends Hamlin.)
Inhale, engage core, and keep chest upright with a neutral spine as you bend knees and push hips back as if lowering into a chair.
Descend slowly until thighs are about parallel to the ground.
Exhale, squeeze glutes, and push through feet to return to the starting position. That’s 1 rep.

2. Bench Press

Muscles targeted: Chest, shoulders, and triceps

Form tips when increasing weight: Imagine your shoulders are locked in your back pockets and don’t let them rise during the lift, says Hamlin.

Lie on back on a flat bench with feet flat on the ground.
Grip a barbell (or dumbbells) slightly wider than shoulder-width apart.
Inhale and lower the bar to chest, keeping elbows at a 90-degree angle.
Exhale as you push the bar back up to the starting position. That’s 1 rep.

3. Barbell Row

Muscles targeted: Upper back, lats, and biceps

Form tips when increasing weight: Always maintain a neutral spine to keep any tension out of your lower back and keep your shoulders down so they don't lift during the lift, says Hamlin. Focus on engaging your lower traps for stability, he adds.

Start with feet shoulder-width apart and firmly planted on the ground and bend at the hips so the torso is tilted 45-degrees. Keep the spine straight and neutral.
Grip the barbell (or dumbbells) with hands slightly wider than shoulder-width. (If using a barbell, an underhand grip is typically easier, but play around with an overhand grip when comfortable.)
Pull the barbell up near chest and hold for one to two seconds.
Lower the barbell back down with control. That’s 1 rep.

4. Overhead Press

Muscles targeted: Shoulders and triceps

Form tips when increasing weight: Keep your shoulder blades down and focus on engaging your lower traps, says Hamlin.

Start standing with feet shoulder-width apart and a barbell (or dumbbells) at shoulder height.
Inhale as you lock shoulder blades back and down and press the bar overhead, fully extending arms.
Exhale and engage core as you lower the weight back to shoulder height with control. That’s 1 rep.

5. Deadlift

Muscles targeted: Lower back, hamstrings, and glutes

Form tips when increasing weight: Focus on maintaining a strong core and neutral spine to protect your back, says Hamlin.

Stand with feet hip-width apart, barbell over midfoot. (Option to use two dumbbells as shown.)
Hinge at the hips, keeping back straight and chest up, and grasp the barbell with hands placed right outside the shins.
Maintain a neutral position with back and neck, engage core, drive heels into the ground, and lift the bar as you extend hips and push knees back to allow clearance of the bar. Keep the bar (or dumbbells) close to your body throughout the movement.
Maintain a neutral spine and retrace the same path on the way down back to starting position. That’s 1 rep.

What muscles does the 5x5 workout target?

A major perk of using the 5x5 format is that you can use it to create a full-body workout with all compound exercises. Here’s a cheat sheet to break down the program by major muscle group:

Chest: The bench press is a compound movement that engages the pectoral muscles, says Hamlin. “As you push the bar away from your chest, it activates the chest muscles , promoting strength and muscle development.”

Shoulders: The overhead press primarily targets the deltoids (shoulder muscles), says Hamlin. Lifting the weight overhead requires significant shoulder strength , which also targets your triceps and traps, he adds.

Triceps and biceps: The triceps are heavily involved in the extension phase of the bench press and overhead press , says Hamlin. Barbell rows engage the biceps as you pull the weight toward your chest which contributes to overall arm development, he adds.

Core: Both the squat and deadlift require core stabilization, says Hamlin. “The core muscles work to maintain an upright posture during squats and stabilize the spine during deadlifts, contributing to overall core strength and stability.”

Hamstrings: The deadlift is a compound movement that heavily involves the hamstrings, explains Hamlin. “As you lift the barbell, your hamstrings contract, promoting strength and development in the back of the thighs.”

Quads: The squat is a fundamental exercise for the quads , says Hamlin. “As you lift out of the squat position, your quads are responsible for extending your knee joints, promoting strength and hypertrophy in the front of your thighs.”

Back: “The barbell row engages the lats (latissimus dorsi) as you pull the weight toward your lower chest which contributes to a well-defined and strong back ,” says Hamlin.

5x5 Workout Benefits

Increase strength. The overall goal of the program is to increase strength, says Hamlin. Heavy lifting pushes your physiological limits, and you build strength as your muscles adapt to the progressive challenge of increasing weight each week, he explains.
Gain muscle. “Heavy lifting increases the mechanical stress on the muscle, which can help it grow,” says Hamlin. And while five reps per exercise may seem low, research actually shows that five repetitions can lead to major muscle hypertrophy.
Boost metabolism. Strength training has a significant impact on your metabolism and fat burning capabilities, studies show. Muscle also uses more energy than fat while at rest, so the more muscle you have, the higher your basal metabolic rate (the amount of calories your body burns while performing basic functions like breathing, digesting food, and growing hair).
Enhance functional fitness. The 5x5 workout focuses on compound exercises, which are key for promoting overall strength, stability, and agility to keep you movin’ and groovin’ at peak performance, says Hamlin.
Improve posture. Your shoulders , rear delts , abs , and glutes are all responsible for keeping you upright, so strengthening these muscles can actually improve your posture , says Hamlin.
Requires minimal equipment. Thanks to the simplicity of the workout, you don’t need a ton of equipment. If you have access to a barbell and weight plates (or a set of dumbbells ), squat rack, and bench, you’re good to go, says Hamlin.
Promote quality sleep. If you struggle to fall and/or stay asleep, resistance training like this program can help. In fact, those who regularly completed resistance training slept better and longer than those who solely focused on cardio workouts, 2022 research found.
Better bone density. You may not think about your bone health on the daily, but resistance training is key for bone density and reducing the risk of osteoporosis and sarcopenia, research shows.
Train efficiently. If you’re pressed for time, the 5x5 workout packs an efficient punch. You'll spend about an hour to an hour and a half per session, says Hamlin. Plus, it only requires three days in the gym.
Challenge muscles all over. The 5x5 targets your upper body, lower body, and core, so you can expect a total body workout all in one program, says Hamlin.

5x5 Workout Risks

There are a few downsides to note before plunging into this and any training program. There is a potential for overtraining if you don't incorporate enough rest, which can lead to fatigue and an increased risk of injury, says Hamlin. The program naturally includes 4 days off and is typically performed three times a week on non-consecutive days. But if you plan on incorporating other workouts, make sure you take at least one to two full rest days a week .

Some people (especially beginners) may also find the weight progression challenging to sustain, says Hamlin. (Those weight plates add up fast.) And if you’re only focused on upping the weight, it’s easy to compromise on form and run the risk of injury, he explains. If you’re a fitness newbie and don’t feel like you've mastered the movements, consult with a trainer or start with higher volume training and lighter weights before diving head first into the 5x5, he adds.

Lastly, it’s crucial you listen to your body and address any pain or soreness around your joints, especially as you begin to increase weight, says Hamlin. “If you do notice joint soreness (not just muscle soreness) then you may be lifting ineffectively and should consult with a doctor, trainer, and/or physiotherapist to see what is going on.”

Frequently Asked Questions

1. is 5x5 the best way to build strength.

The 5x5 can be extremely effective, but the "best" way to build strength varies based on your personal goals, preferences, and ability, says Hamlin. If you’re brand new to lifting, the 5x5 might be too strenuous and could increase the risk of injury, which would limit strength gains. However, if you’re familiar with resistance training and your form is topnotch, it can be a killer method to build muscle, he explains.

2. How long does the 5x5 take?

A typical 5x5 workout takes 60 to 90 minutes, including warm-up exercises and rest periods, says Hamlin. As the weight increases it may take you longer to complete to maintain your tip-top form. In general, doing five sets per move with a three-minute rest period in between typically takes around 20 minutes, he adds.

3. Does 5x5 build muscle?

Yes! The 5x5 workout can certainly build muscle , says Hamlin. Heavy lifting increases the mechanical stress on your muscles, which helps them grow and pack on lean muscle tissue.

4. Why is the 5x5 workout so popular?

“Its popularity can be attributed to its simplicity, effectiveness, and focus on fundamental compound exercises,” says Hamlin. The 5x5 also works every major muscle, which makes it a great full-body training plan that increases strength and improves muscle definition, he explains.

5. Is the 5x5 workout good for beginners?

It might not be the best choice for newbies. “If a beginner has great form, they may be able to pull off the 5x5,” says Hamlin. However, if you’re totally new to fitness, Hamlin suggests spending a month or two on higher volume training (sets with 10 reps) so you can practice good form, movement patterns, and building baseline strength. Once you feel comfortable lifting weights, then you can dive into higher intensity programs (like the 5x5 workout) with heavier loads, he adds.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

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5×5 Workout Program: The Ultimate Guide (with Spreadsheet)

Adam Gardner
Last Modified On March 6, 2024

If you're looking to gain muscle and strength, you've likely heard about the importance of following a consistent training plan. One popular method is the 5×5 training scheme, which is the basis of the Starting Strength program and many other popular powerlifting and strength-building programs.

What is the 5×5 workout program? The 5×5 workout program is a strength training scheme that involves performing five sets of five reps for a given exercise. The goal of this program is to increase strength and muscle mass by focusing on heavy compound exercises such as the squat, deadlift, and bench press, but it can be applied to any compound lift.

But the 5×5 training scheme isn't for everyone, so you'll want to read on to learn the benefits, tips, and sample workout routines. You'll also learn which lifters should consider the 5×5 workout and who shouldn't.

Let's dive into the finer details!

Table of Contents

Overview of the 5×5 Workout Program

Some of the most popular 5×5 routines are the Starting Strength 5×5 program , the Stronglifts 5×5 program , and the Madcow 5×5 program .

The idea behind the 5×5 workout plan is that by performing five sets of five reps, you'll be able to lift heavier weights than you would if you were doing more reps per set. This will help you build more muscle and strength over time as you progress the program to add heavier loads and get stronger and more capable.

The 5×5 scheme could be applied to any exercise but is best applied to compound lifts or lifts that use multiple muscles to complete the movement. Examples of compound lifts are the squat, bench press, deadlift, overhead press, and rows.

On the other hand, isolation exercises are those that work only one muscle. They are usually better suited for higher reps per set — often around 8-10, and sometimes even more. I’ve written on the differences between a 5×5 and 3×10 scheme , which you can read about in our article.

Since the 5×5 scheme tends to be more taxing due to the ratio of weight for reps and total sets, you’ll want to give yourself plenty of rest between sets .

These aren’t the type of workouts where you’ll focus on short rest and keeping your heart rate up or working up a sweat, but rather allowing yourself maximal time to recover from each set so you can put maximal effort and focus into your next set.

The same goes for your training frequency. Lifters consistently training on a 5×5 program will need ample rest days a week to be ready to put effective, intense training in. This usually means 2-3 rest days a week .

Learn more about the importance of rest days when strength training in Do Powerlifters Lift Every Day? (No, Here’s Why) .

8 Benefits of a 5×5 Workout Program

A 5×5 strength training program offers a range of benefits to lifters of any level, but here are the top 8 that come to mind for me:

1. Increased Strength

The biggest benefit of 5×5 routines is that they can help you to increase your strength , plain and simple. By focusing on heavy compound exercises and lifting heavier weights, you'll be able to challenge your muscles in ways that explicitly develop strength, assuming you are including proper intensity.

2. Muscle Hypertrophy

The 5×5 workout scheme is also effective for building muscle mass . By performing multiple sets of heavy compound exercises, you'll be able to stimulate muscle growth and promote muscle hypertrophy, so long as your training is combined with a caloric surplus to facilitate hypertrophy.

We discuss how much you need to eat to build muscle in How Many Calories Should I Eat To Gain Muscle? (Complete Guide) .

3. Time Efficiency

The 5×5 training scheme is a time-efficient way to build strength and muscle . Because you're only performing five sets of five reps per exercise, you can complete your workout relatively quickly compared to other training programs.

4. Progress Tracking

When it comes to tracking your progress with lifting, 5×5 programs make it very easy, which can be motivating. By increasing the weight you lift each week or every few workouts, you can see progress over time and stay motivated to continue pushing yourself.

The best program is the one you can stick with, and seeing results is a great way to stay consistent week over week. The 5×5 scheme can give you just that.

5. Improved Bone Density

Strength training is not only beneficial for building muscle but also for improving bone density . A 5×5 weightlifting program is particularly effective for this, as it involves lifting heavy weights that place stress on your bones and stimulate bone growth .

The heavier loads and lower rep schemes challenge your muscles so that they benefit from the training much more than schemes with lighter loads for higher reps.

6. Increased Metabolic Rate

Strength training can also help to increase your metabolic rate, which can aid in weight loss or maintenance. The 5×5 training scheme, in particular, is effective for this because it involves lifting heavy weights that can help to boost your metabolism .

It’s important to note that the increased metabolism will affect your goals, whether they are to grow your muscles or reduce your body fat. Each of these goals is possible with the 5×5 scheme, but your nutrition needs to correspond with your goals.

A caloric surplus will be required to compensate for the higher metabolic rate you experience from lifting on a 5×5 scheme consistently and provide additional fuel and nutrition to build new muscle.

A caloric deficit will be required to cut fat, but it may not be as severe once your higher metabolic rate kicks in as a result of following this training scheme.

7. Improved Joint Health

The 5×5 training scheme can also help to improve joint health and stability. Because the program focuses on compound exercises that work multiple muscle groups, you'll be able to improve the stability of your joints and reduce the risk of injury .

The heavier loads stimulate your joints to trigger a response to improve their strength, making you a healthier and more stable individual all around.

8. Increased Confidence

Finally, the 5×5 training scheme can help to boost your confidence. As you lift heavier weights and see progress over time, you'll feel a sense of accomplishment and pride in your abilities .

So, you get the confidence that comes from sticking with a training program and seeing results. But with a 5×5 scheme, you also have the confidence that you’re moving decently heavy weight and capable of even more once you start reducing the rep ranges!

5 Tips for Creating a 5×5 Workout Program

If you are interested in creating a 5×5 workout program, here are some tips to help you get started.

1. Exercise Selection

As discussed, the best 5×5 workout program focuses on compound exercises. Choose exercises such as squats, deadlifts, bench presses, overhead presses, and rows .

Once these exercises are done, you can move on to accessory movements that incorporate the same muscles used in the compound lifts. But you’d do them for a higher rep scheme that is more appropriate and effective for isolated muscle exercises.

For example, after 5×5 squats, you can add quad exercises like seated leg extensions or lunges for 3×10. After the bench press or overhead press, you can add exercises that target the shoulders, pecs, triceps, upper back, and biceps for sets of 8-15 reps.

2. Follow a Progressive Overload

The program should utilize the principle of progressive overload, which is essential for continued progress and gains in strength and muscle mass. Gradually increase the weights used in each exercise as you progress through the program.

Your body will respond to meet the demands put on it. Once you’re strong enough to meet the demands of the first weights you used, you need to add more weight, so your body has new stress to respond and adapt to.

If you’re brand new to lifting, you may want to start with the empty barbell and add 10 pounds to lower body lifts and 5 pounds to upper body lifts each week.

If you have some experience lifting, I recommend starting with a training max that’s 90% of your current one rep maxes and following the progression guidelines above.

ONE-REP MAX CALCULATOR

Enter how much you lifted and with how many reps to see your 1 rep maximum ( 1RM ).

Weight lifted

Repetitions

Your Results

3. use proper form and technique.

Proper form and technique are essential for avoiding injuries and ensuring continued progress. Start with light weights and focus on proper form and technique before increasing the weight used in each exercise.

Form and technique will always be challenged as you increase the weight, and improvements will always be required. Expect small breakdowns in form as you increase the weight and continue to measure and improve it as you go.

4. Get Adequate Rest

Rest days are essential for recovery and ensuring your muscles have time to repair and grow. Make sure to plan rest days each week, depending on the intensity and frequency of your workouts.

For most lifters, 3-5 days a week of training is appropriate, leaving you 2-4 rest days to spread out as needed.

5. Fuel Your Body with Proper Nutrition

Proper nutrition is essential for building muscle mass and increasing overall strength. Make sure to eat a well-balanced diet that includes plenty of protein, carbohydrates, and healthy fats.

If your goals with a 5×5 are to add muscle, you’ll need to eat that balanced diet in a caloric surplus. If your goal is to reduce fat , you’ll need to eat in a caloric deficit while keeping your protein high to avoid losing too much muscle mass.

Even though you may need to eat more to support your training, you shouldn’t eat a lot of junk and calorically-dense foods. Learn more in Do Powerlifters Eat Whatever They Want?

Sample 5×5 Workout Program

Download a sample 5×5 workout spreadsheet , make a copy, and plug in your numbers to set up a program.

I’ve included a sample program for two weeks of training below. It’s based on personal bests of a 315 squat, 225 bench press , and 415 deadlift, but you can try this sample workout with your own weights by plugging them into this 5×5 workout program . Simply click File > Save As to save a copy of the file on your own drive and make it editable.

The 5×5 calls for 80% of your one rep max in week one, then increased by 2.5% in week two, and so on.

This program can be run for 8-12 weeks, but you’ll eventually hit a week where you can’t make the 2.5% jump. In this case, the protocol is to keep the weight where it is for another week or two and attempt to bump it the following week.

The second exercise is a back-off set or variation of the main lift, so it’s still generally a squat, bench press, or deadlift movement. However, there’s some kind of change that makes it unique, like pausing the rep, a closer or wider grip/stance, or using a specialty piece of equipment, like a safety squat bar or cambered bar.

These should be intense, but you’ll typically use a lighter weight than your working sets. This will allow you to focus on the pieces they address, whether it’s form and control improvement or emphasizing a muscle or stage of the range of motion, for example.

The third exercise is an isolated or accessory exercise to support the muscles used in the compound lift. You may choose to add two of these to your workout if you have extra time and energy.

Because these aren’t appropriate to measure a one rep max, the sheet won’t calculate your weight. You’ll need to select your own weights, record them, and progress them intuitively each week to increase the load.

After 8-12 weeks, you should have a deload week, where you train with less than 50% of your maxes for light reps. This will allow your body to recover while still moving and staying active.

In the second week, the program adjusts up slightly to look like this:

Who Should Follow a 5×5 Workout Program?

The 5×5 workout program is an excellent choice for individuals looking to build overall strength and muscle mass. It is designed to be progressive and focuses on compound exercises. As such, the 5×5 program is well-suited for individuals who want to see significant gains in strength and muscle mass in a relatively short period of time.

Some specific groups of people who may benefit from a routine like the 5×5 Stronglifts program include:

Beginner Lifters

The program is simple and easy to follow, making it a good choice for individuals new to strength training. The focus on compound exercises ensures that beginners build a strong foundation in overall strength .

Beginners also see adaptations and improvements faster than developed lifters, making this a fantastic choice to get the most out of those newbie gains !

Individuals with Limited Time

The program is efficient and can be completed in a relatively short amount of time . By focusing on compound exercises, individuals can complete a full-body workout in just three days a week .

Of course, you can expand the frequency to 5 days a week, and add whatever additional exercises you want after completing your 5×5 sets, making it flexible as well!

The 5×5 program can be an excellent way for athletes to build strength and muscle mass that can help them perform better in their sport . The program can be tailored to the specific needs of the athlete, depending on their sport and position.

This can be suitable for mid-season and off-season training.

Individuals Looking to Build Muscle Mass

The program is designed to promote muscle growth and can be an excellent way for individuals looking to build muscle mass. By focusing on compound exercises, the program ensures that multiple muscle groups are targeted simultaneously , resulting in increased gains in muscle mass.

While the Internet will commonly tell you that high-rep sets are the only way to grow muscle, it’s simply not true. Sets of five reps on compound lifts, when done with proper intensity, will absolutely grow muscles when combined with a caloric surplus.

Who Should Not Follow a 5×5 Workout Program?

While the 5×5 workout program can be an effective way to build overall strength and muscle mass, it may not be suitable for everyone.

Here are a few groups of people who may not be good candidates for the program:

Individuals with Chronic Health Conditions

If you have a chronic health condition such as high blood pressure, heart disease, or diabetes, it's important to consult with a doctor before starting any new exercise program. The 5×5 program can be physically demanding and may not be appropriate for individuals with certain health conditions .

Individuals with Injuries

If you have an existing injury, it's important to consult with a doctor or physical therapist before starting any new exercise program. The 5×5 program may exacerbate existing injuries .

You may also have an injury that is just fine to work around while doing a 5×5 program, so keep that in mind and seek the advice of a professional!

Endurance Athletes

The 5×5 program is designed to promote strength and muscle mass, which may not be as important for endurance athletes such as runners or cyclists.

Endurance athletes may benefit more from a program that focuses on cardiovascular and muscular endurance.

That said, these athletes might find value in a 5×5 program during their offseason to build and develop new muscles for the upcoming race season.

Individuals with Specific Fitness Goals

If you have specific fitness goals, such as improving your cardiovascular endurance or flexibility, or something outside of the intended results of building strength and muscle mass, a different type of exercise program may be more appropriate.

Even within the world of strength training, your goals may be better suited to a more specific bodybuilding or powerlifting program that addresses those goals more specifically.

Results You Can Expect When Following a 5×5 Workout Program

results you can expect when following a 5x5 workout program

When following a 5×5 workout program, you can expect to see improvements in strength, muscle mass, bone density, and overall fitness . You may also notice changes in your body composition, including increased muscle mass and decreased body fat.

But most folks starting a 5×5 program really care about the strength gains! So what kind of expectations can you set for yourself?

Since the 5×5 scheme is the staple of the Starting Strength program, let’s use its linear progression model as an example.

In this linear model, you will add linear increases to the barbell each week for your 5x5s, meaning an equal jump in added pounds week after week.

In the chart below, I add 5 lbs each week to each lift.

Let’s say you are like this sample lifter, with the ability to squat 95 lbs, bench press 65 lbs, and deadlift 135 lbs, all for 5 sets of 5. You are able to successfully follow this linear progression for 12 weeks. By week 12, you’d be able to squat 150 lbs, bench press 120 lbs, and deadlift 190 lbs, each for a 5×5.

Now as far as disclaimers go, this is a chart, not real life. It’s true that beginning lifters can add linear increments to their weights and see progress, but every situation varies based on many variables.

It’s impossible to tell you exactly how much progress you’ll make with any given program, so don't worry about knowing beforehand exactly where you’ll end!

What IS certain is that if you follow a sound 5×5 program, put in the work, and follow the principles of progressive overload, you will be stronger after 12 weeks and beyond!

While that expectation isn’t an exact number, that’s exactly the outcome you should look for. It’s worth pursuing, even if you can’t predict the exact pounds you’ll be able to move.

From there, you can start adjusting variables, look at progressing in a non-linear progression using percentages, or changing programs to keep the progress going.

What To Do After 5×5

After completing a 5×5 workout program, you may want to consider transitioning to a more advanced strength training program to continue building muscle and strength. This might include programs such as Wendler 5/3/1 or the Westside Barbell method.

Be sure to give yourself time with the program before making changes. Eight to 12 weeks should be the minimum, so you can assess your results and determine if something new is needed or if you can continue the program with heavier weights.

When you are ready to check out a new program, check out my individual program reviews, including the Candito Powerlifting Program and the Juggernaut AI app .

Frequently Asked Questions

How long should you do a 5×5 program.

The length of time you should follow a 5×5 program depends on your individual goals and progress. As a general rule, it's recommended to follow the program for at least 8-12 weeks before deciding whether to continue with the program or switch to something else.

Is a 5×5 Program Good for Beginners?

Yes, the 5×5 program is an excellent program for beginners who are new to strength training. The program focuses on compound exercises that target multiple muscle groups simultaneously, making it an efficient and effective way to build overall strength and muscle mass.

Is the 5×5 Workout Program Suitable for Women?

Yes, the 5×5 workout program is suitable for both men and women. While women may have different fitness goals and require different nutritional needs, the program can be effective in increasing overall strength and building muscle mass.

Can I Do the 5×5 Workout Program at Home?

Yes, the 5×5 workout program can be done at home if you have access to a barbell, weight plates, and a squat rack or power rack.

Do I Need to Take Supplements to See Results From the 5×5 Workout Program?

No, supplements are not necessary to see results from the 5×5 workout program. While supplements such as protein powder may be helpful in supporting your overall nutrition and fitness goals, they are not a substitute for proper diet and exercise.

Final Thoughts

The 5×5 workout program is a popular and effective way to increase overall strength, build muscle mass, and improve athletic performance. By following the tips and guidelines outlined above, you can create a 5×5 workout routine tailored to your individual needs and goals.

Whether you are a beginner or an experienced lifter, the 5×5 workout program can be a valuable addition to your fitness routine. However, it's important to remember that the program is just one part of a comprehensive fitness plan that should include proper nutrition, rest, and recovery.

About The Author

Adam Gardner is a proud resident of Utah, where he lives with his wife and two kids. He has been competing in powerlifting since 2016 in both the USPA and the APF. For the past three years, he and his wife, Merrili, have coached beginning lifters to learn the fundamentals of powerlifting and compete in their first powerlifting competitions.

ABOUT POWERLIFTING TECHNIQUE

Hi! I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. On this blog we share all the things we wish we knew when getting started. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level.

Just Launched: The First Time Powerlifter

Access our free course "13 powerlifting techniques", get your first lesson in just a few minutes, master your powerlifting technique, get 6 free powerlifting e-books and master your squat, bench press, and deadlift techniques..

What is the 7 by 7 Rule for PowerPoint Presentations?

By: Author Shrot Katewa

PowerPoint presentations are a powerful way of conveying a message to your colleagues, clients, and peers. The problem is if you do not know how to use PowerPoint in a way that grabs the attention of your audience, you might lose them by the second slide. This is where the 7 by 7 rule comes in handy. But, what exactly is it?

The 7 by 7 rule is a method used where each line has no more than 7 words and a slide has no more than 7 lines. This is a way of keeping your presentations easily readable and understandable to the audience. If your lines and slides are too “wordy” you run the risk of turning your audience away.

It is easy to forget the role of the audience in a presentation’s success. It does not matter how much time and energy you put into a presentation if your audience finds it a drab. If your presentation does not grab the attention of your audience, all the other qualities become meaningless.

The 7 by 7 rule lets you overcome this challenge with ease even if you are a beginner. So, let’s talk about this rule for PowerPoint.

What is the 7 by 7 Rule for PowerPoint?

I want you to think of how much effort you are putting into your presentations. Imagine all that work only for your audience to lose interest within the first few minutes. This happens more than most people think.

Using the 7 by 7 rule is the best way to keep your audience interested in the presentation. All it means is, there must be no more than 7 lines per slide and no more than 7 words per line.

The 7 by 7 rule is for presentations that have a lot of information in them. You get different rules such as the “5 by 5”, the “6 by 6”, and of course the 7 by 7. The last one being the bigger of the 3 and the focus of this article, it is used for presentations that are jam-packed with information.

While this rule helps, it is important to note that you still need to create a great presentation. The 7 by 7 rule should be used as a guideline to improve the presentation . Unfortunately, there is no secret method that can be a substitute for a well researched and well put together the presentation.

Why 7 Lines Per Slide?

When someone has a lot on their mind regarding their work and personal life, sitting in for a presentation can be a little tiring. It is easy for people to wander off into the abyss of their minds. This does not have to be the case for your presentations.

The 7 line rule is a guideline to help you keep your slides as clean and easily readable as possible. It is to reduce clutter in each of your slides so that when your audience scans the slide, they can easily navigate each point you are trying to make.

Use the guideline to help you stay on the topic through each slide. It is best to use each line as a bullet point and when you combine this with the 7-word rule below, your audience will mostly stay focused.

Another aspect that you need to keep in mind is that these 7 lines are merely points for you to elaborate on. Think of them as trigger points that will help you remember the overall discussion that you want to have for a particular slide.

You don’t want the audience to just read what is written on the slides. This will become boring pretty quickly. Keeping the points short and succinct, and directly related to the topic of your presentation is key to keeping the audience engaged. This way, the audience will also be able to absorb all the information a lot easier than if your slide was cluttered.

Why 7 Words Per Line?

When I see a presentation that has too much stuff on it, it is a big turn off for me.

A common mistake we make is to make the slide look too text-heavy, and we sound too verbose when we are trying to explain something. This is especially true when we are passionate about something. Being passionate about something is great but being too verbose is a sure-fire way to lose your audience in the clutter of words.

Using the 7-word guideline will help you be specific. You do not even have to structure your sentences, in fact, why not just get rid of sentences altogether? With the 7 word rule, you can make short statements.

Try to structure each line with small bullet points instead of long drawn-out sentences. This will help your presentation be more factual and less boring.

Remember, you want to use the slides only as visual reference to the points that you want to make during the presentation. Thus, it doesn’t make sense to stuff it with words when you are anyway going to talk about it.

How to Create the 7 by 7 Rule in PowerPoint

Great, so you are considering implementing this into your next presentation and want to know how to do it!

Making a presentation using the 7 by 7 rule is as easy as the name sounds. There is no specific option or a flip-switch that will help you create your presentation using the 7 by 7 rule in PowerPoint.

It is all about structuring the presentation according to the rule. Use the rule to structure the content on the slides in a clean a clutterless fashion. Use each line as a bullet point and the words per line should be mini statements instead of sentences.

That said, there are a few tips that can help you master this technique of presentation creation.

Tip 1 – Treat Each Line as a Reference for the Overall Point

It can not be highlighted enough that you ought to use the slides with text only as a reference to the whole story that you want to share using that slide.

Think of it this way – the slides that you are creating are like your personal short-hand notes . Only you can make a complete sense of what is written and connect the dots from one bullet point to another.

Likewise, when writing the text on the slides, make it more like short-hand personal notes that you can look at and elaborate in detail during the presentation. Keep it brief and succinct such that each line triggers the memory in your brain about what you want to convey on that specific slide.

This does 2 things –

It makes sure that merely by reading what is written on the slide, your audience is not completely able to understand the point. Thus, they have to actively listen to your brief explanation of the point on the slide. This keeps them engaged and involved during the presentation.
It also ensures that the audience is looking at you rather than the screen. That way, you can keep them engaged with your expressions and gestures.

Tip 2 – Don’t make it Obvious, use the Text for a Brain-tease

This one is a pro-tip!

Instead of using the text on the slides to merely laying out what point of a research study, you can perhaps pose a question or an interesting fact!

So, for instance, if you are giving a presentation about the fastest car on the earth and you want to talk about the speed of the car on a particular slide –

Instead of stating that the car is fast, and it goes at 305 mph, you could write the text a bit differently as follows –

Bugatti Chiron – A Rocket on Road!

This clearly highlights that you will be talking about a fast car, but they still need to hear you out completely to fully understand the speed of the car and how it feels while driving the car.

As you can see, this example also kind of ties in with the first tip.

Remember, you don’t have to be conventional with the text on the slides. It is a presentation and not a word document.

What Is The Goal Of The 7 By 7 Rule

When it comes to the goal of the 7 by 7 rule, there are 3 main goals that it is designed to help you achieve. If you stick with the guideline, your presentation will have a greater chance of selling your product. Even if you are not selling anything, it will help your audience better understand the presentation.

Below is a list of the 3 main goals of the 7 by 7 rule, we will go into more detail for each one:

Keep your presentation on topic.
Reduces clutter and improves readability.
Captivate your audience from start to finish.

Now, let us take a quick look at each of these goals a little bit closer and find out how it all fits together.

1. Keeps your Presentation on Topic

Sometimes it is hard to stay on topic throughout an entire presentation. It becomes even harder if your presentation is full of non-important words.

This is especially true when we are passionate about what we are talking about or selling. So, use the 7 by 7 rule to help you stay on topic.

2. Readability

A good portion of your audience will scan a slide before you even start talking. You want them to finish their scan as soon as possible and you want them to understand as much as possible. This is so that they can turn their attention back to you.

You don’t want your presentations to be cluttered or your sentences to be drawn out. This will make it harder for the audience to scan the slide. This might lead to them feeling lost as they will have missed most of your points.

3. Captivate your Audience

This pretty much stems from the readability goal. If you lose an audience member, even just through one slide, it is hard to draw them back in. The minute they feel lost, their mind starts wandering to all the important things they could be doing.

The 7 by 7 rule, if followed and implemented in an already good presentation, is designed to not only assist you but also assist your audience. It is a great way to grab and hold their attention.

Different Variations of the 7 by 7 Rule

There are a few different variations of this rule but the concept stays the same. If you have mastered how to convey your messages with as little wording as possible you could use fewer lines and fewer words per line. Let’s take a quick look at these rules.

5 by 5: 5 lines per slide and 5 words per line.
6 by 6: 6 lines per slide and 6 words per line.
7 by 7: 7 lines per slide and 7 words per line.
8 by 8: 8 lines per slide and 8 words per line.

As you can see, the concept stays the same for each of these rules.

Rule of 7 vs 7 by 7 Rule: What’s the Difference?

Sometimes people, especially in sales, might mistake the 7 by 7 rule with the rule of 7. There is a big difference between the two and in fact, they are not related at all. We have discussed, in detail, the 7 by 7 rule so lets just briefly explain what the rule of 7 is.

The rule of 7 is a simple but old marketing concept that is tried and tested to work. It suggests that if a customer sees your product or service 7 times, they are likely to become a customer or client.

I guess you can add the rule of 7 to your presentations if you are trying to sell something, perhaps in the form of pictures of your brand. That said, it should not be mistaken for the 7 by 7 rule.

Final Thoughts

Creating presentations, especially if you are the speaker, can be a little bit daunting. I could also use the word intimidating, because, let’s be honest, it is, especially for new professionals.

Luckily, there are experts who have developed techniques that make everything easier. These techniques, like the 7 by 7 rule can alleviate a lot of the stress of potentially losing your audience.

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5/5/5 Rule
The 5/5/5 rule sets a limit on the amount of text and the number of slides in a presentation. With this, you can keep your audience from being overwhelmed with walls of text, which can lead to boredom and searching elsewhere for distractions. The 5/5/5 rule suggests you use a maximum of: Five words per line. Five lines of text per slide.
The 5/5/5 Rule for Presentations (How to Use it and Examples)
2. Designing your slides. 2.1. Emphasizing brevity and clarity. As you design your presentation slides, focus on keeping your text concise and clear. Use the 5x5x5 Rule to guide you in limiting the amount of text on each slide, prioritizing readability and visual appeal. 2.2. Using visuals and multimedia effectively.
The best tricks to use the 5x5 PowerPoint rule
Avoid Making Your Presentation Sound like "Reading Aloud.". You will always rely on PowerPoint slides when you add many words to your presentation. You will likely read all the text that appears, while the 5/5/5 rule will keep it short by cutting down as many words as possible. This way, you will not look like a student reading a ...
PowerPoint 101: The 5/5/5 Rule
The 5/5/5 Rule explains what it is right in the name: when creating slides for your presentation, use at most: 5 words on a single line. 5 lines of text on a single slide. 5 slides that apply the first two rules in a row. Now, let's take a closer look at each part of the rule, and see how it helps build a better presentation.
PowerPoint Made Easy with the 5 5 5 Rule
This rule means that your presentation should contain 10 slides total slides, last no more than 20 minutes, and use a font size of no less than 30 points. The 10/20/30 rule was created by Guy Kawasaki, a venture capitalist and it has since been adopted by many business professionals. While it's not a hard-and-fast rule, it is a good general ...
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Use the 5x5 Rule and avoid bullets (and other visual clutter) with these basic design tips.
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Master the 5x5 Rule for Slide Design • 5x5 Slide Rule • Learn how to create visually appealing and easy-to-digest presentations by following the 5x5 rule - n...
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Presentations are often most effective when they are concise. The 5/5/5 rule in PowerPoint presentation design is a popular way to ensure that presentations stay on track and remain engaging. The rule states that each slide should have a maximum of 5 words per line, with just 5 lines per slide, and there should be no more than 5 slides in total ...
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Master the Art of Presenting with the 5 5 5 Rule! 🎥🔥 Learn how to captivate your audience and deliver a knockout presentation with this game-changing guide...
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Presentation design is a critical aspect of any professional or educational setting. It can be the difference between a good impression and a bad one. As presentations become increasingly important…
Simple rules for better PowerPoint presentations
Follow the 5/5/5 rule. To keep your audience from feeling overwhelmed, you should keep the text on each slide short and to the point. Some experts suggest using the 5/5/5 rule: no more than five words per line of text, five lines of text per slide, or five text-heavy slides in a row.
PowerPoint 101: best tricks to use the 5/5/5 rule
Avoid making your presentation sound like "reading aloud.". Best tricks to use the 5/5/5 rule. When you add many words to your presentation, chances are you'll always rely on your slides. You will likely read all the text that appears, while the 5/5/5 rule will keep it short by cutting down as many words as possible.
Telling Your Story
Telling Your Story - Using the 5x5 Presentation Model A 5x5 is a communication tool where you have five minutes to present five slides that tell the story of your change project. Here are some helpful hints to keep in mind as you create your 5x5: Clearly explain your changes and their results using the PDSA approach as a framework.
The 6 by 6 Rule for Presentations Explained
When you are designing your presentation, you have to find a way to convey your message without being too wordy. The 6×6 Rule is a great reminder to cut and edit when possible to keep things concise, but it doesnâ€™t have to be the standard for every single slide. Remember that you should be the star of your presentation so donâ€™t ...
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• Effective oral presentation • Effective use of presentation software eg PowerPoint • Note Taking skills Learning intention by the end of this lesson I will have learned skills to help me improve … 2. POWERPOINT SKILLSX 3. 5X5X5 presentation #1 4. 5 MINUTES 5. No more ...
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This is why a full-body approach is the only effective and efficient way to plan a 5×5 workout. Centering the training routine around three weekly full-body sessions, also creates "built-in" rest days to allow muscular growth and recovery. Three workouts mandates four non-training days.
Up Your Strength With A 5x5 Program
The classic 5x5 workouts work best when you are eating adequate calories. Using a calorie calculator to make sure you're in a slight caloric surplus is a great idea while following a 5x5 program. As with any systematic, heavy lifting program, you need to ensure you have proper pre- and post-workout nutrition while doing 5x5 training.
5x5 Workout: What The Weight-Lifting Plan Is And How To Do It
The 5x5 workout is a strength training plan with compound exercises, a simple set and rep scheme, and big gains. Ahead, a trainer shares exactly how to try it.
5x5 Workout Program: The Ultimate Guide (with Spreadsheet)
The 5×5 workout program is a strength training scheme that involves performing five sets of five reps for a given exercise. The goal of this program is to increase strength and muscle mass by focusing on heavy compound exercises such as the squat, deadlift, and bench press, but it can be applied to any compound lift.
What is the 7 by 7 Rule for PowerPoint Presentations?
Let's take a quick look at these rules. 5 by 5: 5 lines per slide and 5 words per line. 6 by 6: 6 lines per slide and 6 words per line. 7 by 7: 7 lines per slide and 7 words per line. 8 by 8: 8 lines per slide and 8 words per line. As you can see, the concept stays the same for each of these rules.

5/5/5 Rule | How and Why to Use It with Best Examples in 2024

Table of Contents

Frequently Asked Questions

Start in seconds.

What Is the 5/5/5 Rule for PowerPoint?

Five words on a line

🌟 How to do it:

Five lines of text on a slide

Five slides like this in a row

Benefits of the 5/5/5 Rule

Emphasise your message

Keep your presentation from being a ‘read-out-loud’ session

Reduce your workload

Cons of the 5/5/5 Rule

How to reduce text-heavy slide design?

What is 6 by 6 rule for Powerpoint presentations?

More from AhaSlides

The 5/5/5 Rule for Presentations: How to Use it and Examples

What is the 5/5/5 Rule?

5 words: Limiting 5 words per line

5 lines: Limiting lines of text per slide

5 slides: Limiting consecutive slides with text

Benefits of the 5/5/5 Rule for Presenters

1. Enhanced audience focus

2. Improved information retention

3. More effective communication

4. Reduced cognitive load

How to Implement the 5/5/5 Rule in your own Presentations?

1. Analyzing your content

2. Designing your slides

3. Balancing text and visuals

Relevant Facts Related to 5/5/5 Rule for Presentations

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PowerPoint 101: The 5/5/5 Rule

What is the 5/5/5 Rule

5 words on a single line

(No more than) 5 slides that apply the first two rules in a row

When to use the 5/5/5 Rule

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PowerPoint Made Easy with the 5 5 5 Rule

It can keep you from feeling overwhelmed.

Benefits of Using This Rule

You can focus on the main points.

Your audience will be more engaged.

You’ll end up with more professional-looking presentations.

How to Use This Rule Effectively

Use headings, short phrases, and common abbreviations.

Here’s an example.

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Breaking Down the 5/5/5 Rule in PowerPoint Presentation Design

The 5/5/5 Rule Explained

Stick to putting down only 5 words on a single line

Utilizing the 5/5/5 Rule in PowerPoint Presentation Design Effectively

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PowerPoint Tips - Simple Rules for Better PowerPoint Presentations

PowerPoint Tips: Simple Rules for Better PowerPoint Presentations

Simple rules for better PowerPoint presentations

Don't read your presentation straight from the slides

Follow the 5/5/5 rule

Don't forget your audience

Choose readable colors and fonts

Don't overload your presentation with animations

Use animations sparingly to enhance your presentation

Telling Your Story – Using the 5x5 Presentation Model

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The 5×5 Workout Explained: The Classic Program for Size and Strength