Short answer: A 5x5 workout usually takes 30–60 minutes, depending on your rest time and experience level.
If Strength Training (5x5) sometimes feels lightning-fast and other days feels never-ending, you’re not alone. This guide explains exactly how long Strength Training (5x5) should take — and why your session length changes.

The 5x5 workout is a widely used strength training routine centred on five sets of five repetitions. Because it relies on both high intensity and training volume, understanding how long each session should last helps you get the most from it. Several factors play a part, including rest periods, warm-ups and your current training level.

H2: The Typical Range: Why Your 5x5 Time Varies

Session duration changes as you progress through the programme. Your comfort with the lifts, confidence under the bar and recovery needs all influence the overall time spent training. 

H3: The 5x5 Time Spectrum: From Quick Start to Heavy Lifts

H4: Phase 1: The Beginner’s Quick Session (45–60 Minutes)

Beginners usually finish a 5x5 session in 45–60 minutes. The weights are lighter, which allows shorter rest periods of around 90 seconds. As technique improves, the session often becomes easier to manage and more consistent.

H4: Phase 2: The Intermediate Grind (60–90+ Minutes)

More experienced lifters often need 60–90 minutes or longer. Heavier loads demand longer rest periods, typically between 3–5 minutes. This additional recovery time helps maintain strength and form during demanding sets.

H2: The Critical Variable: Rest Time and Weight Intensity

Rest time is the biggest factor affecting a 5x5 session. As the weight increases, the recovery between sets naturally lengthens.

H3: Optimising Rest for Maximal Strength Gains

H4: Rest Period Guidelines: 90 Seconds (Easy), 3 Minutes (Normal), 5 Minutes (Hard)

Lighter sets may need only 90 seconds of rest. However, most lifters rely on 3–5 minutes when the weight becomes challenging.

H4: The Rationale: Allowing Full Recovery for Progressive Overload

Longer rest supports central nervous system recovery. This makes it possible to complete each set with proper technique and enough power to drive progression.

H4: The Deadlift Exception: Why 1x5 Saves Time (and Prevents Burnout)

Deadlifts are performed as one set of five instead of five sets. This saves time and helps prevent excessive fatigue, while still stimulating strength gains.

H3: Incorporating Essential Warm-up Sets and Mobility

H4: The Time Cost of Proper Barbell Warm-ups

Warm-up sets can add 5–15 minutes depending on the lift. They prepare the joints and muscles for heavier loads and reduce injury risk.

H4: Why Skipping a Dynamic Warm-up Is Detrimental to Session Efficiency and Safety

A brief dynamic warm-up improves technique and overall session flow. Skipping this step may save a few minutes but often results in slower, less effective training.

H2: Managing Workout Creep and Maximising Efficiency

Practical factors such as gym crowding, equipment availability and optional exercises can extend the session beyond the intended length.

H3: The Impact of Accessory Work and Volume

H4: Defining Accessory Work (Isolation Movements) and Their Time Cost

Accessory exercises such as curls or triceps extensions add variety but extend the training time. They should be included with intention rather than habit.

H4: Deciding When to Add Volume (And the Trade-off for a Longer Workout)

Additional volume helps target weak points but lengthens the session. Balancing progress with available time is important to keep the routine manageable.

H3: Strategies to Keep Your Session Under 90 Minutes

H4: Utilising the StrongLifts 5x5 App Timer

Using a timer keeps rest periods consistent and prevents unintentional delays.

H4: Minimising Time Between Exercises and Equipment Hopping

Busy gyms can lead to long waits for equipment. Training during quieter hours or having backup options helps maintain efficiency.

H4: Using a Deload to Reset Fatigue and Speed Up Sessions Temporarily

A deload week reduces weight and naturally shortens your session. It also helps manage fatigue and prepares you for the next training cycle.