A Guide to the 5/3/1 Powerlifting Method for Women

The 5/3/1 method was pioneered by strength coach Jim Wendler, it is a powerlifting program that is designed to help you build strength so that you can lift more in your key powerlifting moves.

Ultimately the 5/3/1 powerlifting method revolves around four primary lifts: squat, bench press, deadlift, and overhead press. Each lift has its own dedicated workout and follows a specific rep/set method. The primary focus is on gradual progression so that you can achieve long term and sustainable strength gains.

What does the 5/3/1 Workout look like?

The 5/3/1 method is a four-week cycle of four workouts per week. Each workout session is dedicated to one core lift: the bench press, squat, deadlift, or shoulder press.

5/3/1 workouts look like this:

Week one:

Monday: Bench press

Tuesday: Squat

Thursday: Shoulder press

Friday: Deadlift

Reps & sets

On each day perform 3 sets of 5 reps.

Week two:

Monday: Bench press

Tuesday: Squat

Thursday: Shoulder press

Friday: Deadlift

Reps & sets

On each day perform 3 sets of 3 reps.

Week three:

Monday: Bench press

Tuesday: Squat

Thursday: Shoulder press

Friday: Deadlift

Reps & sets

On each day perform the following reps x sets.

Set 1: 5 reps Set 2: 3 reps Set 3: 1 rep

Week four - deload:

Monday: Bench press

Tuesday: Squat

Thursday: Shoulder press

Friday: Deadlift

Reps & sets

Perform 3 sets of 5 reps using a lighter weight than you have been using in previous weeks.

Beyond these structured 4 weeks you should always aim to add a little more weight incrementally on each lift.

How much weight should you be using with the 5/3/1 method?

This is a crucial part of this workout, so pay attention.

In order to progress as intended for this plan, you need to work with a percentage of your one rep max.

First you need to know what your one rep max is, you can calculate your one rep max on our website here.

Now that you know your one rep max, you need to work with a specific percentage of that with each set, each week.

Here is the detail provided by the founder himself:

Week 1

Set 1: 65% x 5

Set 2: 75% x 5

Set 3: 85% x 5+

Week 2

Set 1: 70% x 3

Set 2: 80% x 3

Set 3: 90% x 3+

Week 3

Set 1: 75% x 5

Set 2: 85% x 3

Set 3: 95% x 1+

Week 4

Set 1: 40% x 5

Set 2: 50% x 5

Set 3: 60% x 5

Reference.

Benefits of the 5/3/1 Method for Women:

Get stronger: The 5/3/1 method has been carefully crafted to support you in building strength across all major lifts.

Progress: If you follow this method as written you will continue to get stronger.

Sensible training: With this strategic approach to training and the incorporation of a deload week, 5/3/1 minimises the risk of overtraining and injury, ensuring sustainable progress.

Empowerment: The 5/3/1 framework will help you overcome your strength boundaries. Moving an amount of weight you never thought you could will empower you both in the gym and in your everyday life.

Tips to get you started with the 5/3/1 powerlifting method

Start conservatively: Unless you’re a very well versed powerlifter, you should begin with a conservative training max to ensure room for progression and avoid burnout or unnecessary injury.

Focus on form: Prioritise proper technique and execution over and above adding to your load. You can always add weight gradually over time, but you can’t undo an acute or repetitive strain injury.

Embrace accessory work: Supplement your main lifts with targeted accessory exercises to address weak points and enhance your overall strength and stability with these power moves.

Listen to your body: Pay attention to signs of fatigue, soreness, or discomfort, and adjust your training volume and intensity accordingly.

Track your progress: Keep detailed records of your workouts, including weights lifted, reps performed, and perceived exertion, to monitor progress and identify areas for improvement.

5/3/1 Conclusion

The 5/3/1 method isn't just a workout program—it's a blueprint to strength provided by a very well respected and experienced powerlifter. If you follow this workout, follow it as written and always strive to make even the slightest improvement with each lift. Remember that improving the lift isn’t just about adding more weight, it’s about your overall performance with every single rep. Sometimes getting better is about slightly adjusting your form, be that your foot or hand position, or having cleaner control throughout the entirety of the rep.

Not ready for such an intense regime?

Jim Wendler is a pro, and his 5/3/1 method is best suited to more experienced lifters. If you’re curious about this method, but not yet ready to go all in with it, check out some of the powerlifting workout plans we have available in Members Zone. Whether you’re just getting started, or if you’ve got ample lifting experience, Lipstick Lifters got plans to suit all levels from absolute beginner to pro.