StrongLifts 5×5 is one of the most popular barbell routines on the Internet. Since the program targets beginners, many wonder whether a fat person should do the routine.

How fat are you?

If you are really fat (above 40% BF), your main priority should be losing weight through diet and exercise. You can still do StrongLifts 5×5, but it makes more sense to focus entirely on cutting the fat. Once you are down to 20-25%BF, you can start StrongLifts 5×5 or another barbell program.

StrongLifts 5×5 is not the best routine for cutting fat regardless of what the brainwashed fans say. Super fat people have a really hard time learning how to squat properly because of the extra mass. You can still do it, probably, but it’s better to become more athletic.

Fat helps you lift more weight

As you lose weight, your strength will go down because most barbell movements are heavily dependent on your personal bodyweight. That’s why powerlifters stay fat to preserve their lifts.

In the powerliftng world, being 18% BF is like being 7% BF in bodybuilding. In other words, you are leaner than 80% of your competition. People like Dave Tate have been notorious for their poor dietary habits which are stimulated solely by the desire to put more “biscuits” on the bar.

If you get caught in the numbers game, chances are that you will be less willing to lose fat later because your ego may refuse to let go of the extra plates on the bar. That’s why it’s wiser to get leaner before entering a similar relationship.

What’s an “ok” body fat to start StrongLifts 5×5?

About 20-27% BF for males and a little more for females, seems about right. You are not lean, but the mechanics of the lifts will not suffer that much.