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- The 3-by-5 strength training protocol involves choosing 3–5 exercises, doing 3–5 sets of 3–5 reps, and resting for 3–5 minutes in between.
- The training protocol is also meant to be done three to five times per week.
- Emphasizing heavy weights, the 3-by-5 strength training method is an effective way to build strength, but it may not be for everyone.
The 3-by-5 strength training protocol, which emphasizes lifting heavier weights for fewer reps, can help you build strength and muscle mass. But whether or not it’s the right approach for you depends on a few factors, including your fitness goals and experience.
What Is the 3-by-5 Strength Training Protocol?
This weight training method was popularized by Andy Galpin, PhD, professor and executive director of the Human Performance Center at Parker University in Dallas. For years, Galpin has been promoting the 3-by-5 (sometimes called the 3-to-5) protocol as a "simplistic" yet "very effective" way to develop strength.
Here's how you do it:
- Pick 3–5 strength training exercises.
- For each exercise, complete 3–5 sets of 3–5 reps (and choose a weight that’s heavy enough to make the last rep of each set feel nearly impossible).
- Rest for 3–5 minutes between each set.
- Do this 3–5 times a week.
What the Protocol May Look Like in Practice
The 3-by-5 method offers a firm numerical range for your workouts, but it provides a lot of flexibility in what you'd like to do at the gym.
For example, you could schedule workouts on Monday, Wednesday, Friday, and Sunday, for a total of four days. Monday can be focused on the lower body using the following rep scheme:
- Squat: Five reps, followed by a three-minute rest; repeat for four sets total.
- Deadlift: Five reps, followed by a three-minute rest; repeat for four sets total.
- Lunge: Five alternating reps per leg, followed by a three-minute rest; repeat for four sets total.
The workouts you do on Wednesday, Friday, and Sunday (or whichever days you choose) can focus on different muscle groups. For example, you could do an upper body day that includes 3–5 sets of 3–5 reps for lateral raises, rows, and overhead presses.
What Are the Benefits of 3-by-5 Strength Training?
Whether you’re lifting dumbbells, using bands, or relying on your own body weight for resistance, strength training helps increase muscle mass and strength. This is critical for blood circulation, healthy metabolism, functional movement, and more.
There are lots of ways to get stronger, but research indicates that performing fewer reps at a heavier weight tends to be more effective than lifting lighter weights for more reps. That means the 3-by-5 method could be a good choice if you're looking for maximum strength gains.
There are a few other reasons to give the 3-by-5 protocol a try, especially if you've ever struggled with consistency in your workout routine.
1. It’s Simple and Easy to Follow
Not knowing what to do in the gym can dissuade some people from trying strength training—the rows of equipment at the gym and endless exercise possibilities can feel overwhelming.
But the 3-by-5 protocol simplifies strength training. The universal guidelines across exercises, sets, reps, rest, and workout frequency are easy to remember, and they force you to narrow your focus to just a handful of movements.
2. It Offers Flexibility
You can apply the 3-by-5 protocol to practically any type of workout, whether that’s upper-body, lower-body, push (like overhead presses), pull (like hammer and bicep curls), or full-body.
This strength training routine also provides room for you to advance your workouts over time. While you might start off on the lower end (three exercises, three sets each, with three reps) you can progress to incorporating up to five exercises, with five sets of five reps each.
3. It's Efficient
Research shows that time—or lack thereof—is the greatest barrier to strength training for most people.
If you stick to the lower end of the 3-by-5 protocol for exercises, sets, and rest time, you can complete your workout in around 30 minutes. Then, on days or weeks where you have more time, you can bump up your volume by adding an extra exercise, more sets, or more reps.
When This Training Method May Not Be Right for You
The 3-by-5 strength training method is a handy tool, but it’s not appropriate for everyone. Here are some reasons why you may want to skip it:
- You're new to strength training: Beginners benefit from lots of repetition, which you don’t get with the 3-by-5 protocol. If you’re just starting to strength train, it may be better to perform more reps with a lighter weight while you get more comfortable and learn proper form.
- You want to build endurance: Few reps with a heavy weight (as you'd do in the 3-by-5 protocol) are great for building strength. But if you want to bolster muscular endurance—to bike or run for longer distances without getting tired, for example—more reps with a lighter weight is best.
- You thrive on variety or fast-paced exercise: For people who enjoy circuit training, HIIT, or other programs that raise your heart rate by quickly switching between exercises, a 3-by-5 workout could seem boring—it involves just five exercises at most, and features extended rest periods between sets.
Tips for Maximizing 3-by-5 Workouts
If you want to try the 3-by-5 method to build strength, here's how to get the greatest benefits from your workouts:
- Lift heavy: The 3-by-5 protocol is only effective with heavy weights. Your final rep for every set should be very challenging. If you can easily do six or seven reps in one set, you should increase your weight.
- Don't forget to warm up: Jumping right into a heavy lifting session can be jarring. Doing a short warm-up increases the temperature of your muscles and tissues, preparing you both physically and mentally for the workout ahead. Plus, research suggests that warming up before lifting may have some performance-related benefits.
- Ask a professional to check your form: Weightlifting with improper form puts unnecessary strain on joints and muscles, which raises the risk of injury. Meeting with a certified trainer or coach, even for just a couple of sessions, can help you establish a solid foundation for strength training and fix any existing bad habits.
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