; After reading some good articles about the 5x5 weights program, I've decided to give it a go. I'm already a serving soldier with a decent level of fitness and good running pace over 6 miles, but want to get a bit stronger in prep for other robust military courses. I've gotten right into this program in just 2 weeks, and am enjoying alot if it, even taking whey protein (no weight gainer) to assist me. The problem I've got is that the program recommends increasing the weights by 2.5kg each session, so if I do the programme 3 times a week, I increase my lift capacity by 7.5kg a week (seems alot to me). Whilst I'm feeling the benefits in my biceps and triceps, and especially the stomach muscles from reverse crunches, my quads and hamstrings are constantly 'on fire' from the squats. I've never done proper squats before this, I started at 10kg either side, 5 sets of 5 reps, and am now on 24.5kg either side. Is this too much too soon? The day after the weights I'm struggling to shake off the lactic acid during my 5 miler, slowing me down. If I stay at the same weight for a couple of sessions, it won't reverse the process I'm trying to achieve will it? I'm currently alternating weights one day, 5 mile run the next, resting at weekends.