@mindpump what can I do instead of 5x5 if I dont have very heavy weight

If you don't have heavy weights for a 5x5 workout, you can try some alternative methods to maintain your strength training. One effective strategy is to use shorter rest periods with the weight you have available. For instance, performing heavy squats or deadlifts with shorter breaks—about 30 seconds to 45 seconds between one or two reps—can change the intensity of your workout and provide a different challenge to your body. This method, akin to cluster setting, allows you to work at about 75-80% of your maximum capacity, giving you a novel way to continue strength training with lighter weights 1.

Additionally, incorporating body weight and resistance band exercises can be quite effective. These tools allow you to create a varied and challenging workout routine at home. You can focus on increasing the frequency of your workouts since bodyweight exercises typically involve less tension and can thus be performed more often, even daily, which can be particularly beneficial for maintaining both physical and mental health 2.

These strategies provide a flexible approach to strength training when limited by equipment availability.