Starting Strength
Overview
Starting Strength is the most well-known beginner barbell program in strength training. Created by Mark Rippetoe, it focuses on five core barbell lifts: squat, bench press, overhead press, deadlift, and power clean. The program uses a simple A/B alternating structure trained three days per week with rest days between each session.
The programming is straightforward: every session starts with squats, followed by an alternating press (bench or overhead press), and finishes with a pulling movement (deadlift or power clean). You add weight to every lift every session, which is possible for beginners because they have so much untapped strength potential. This linear progression is the fastest way a new lifter can build a base of strength.
Starting Strength is intentionally minimalist. There are no isolation exercises, no machines, and no accessories. The philosophy is that compound barbell movements are the most efficient way to get strong, and beginners should focus entirely on mastering these lifts and driving the numbers up. Most lifters can run this program effectively for 3-6 months before needing something more complex.
Weekly Schedule
| Day | Session | Exercises |
|---|---|---|
| Monday | Workout A |
|
| Wednesday | Workout B |
|
| Friday | Workout A |
|
Progression Scheme
Add 2.5 kg (5 lb) to squat and deadlift every session. Add 1-2.5 kg (2.5-5 lb) to bench press and overhead press every session. When you fail to complete 3x5 at a given weight on two consecutive sessions, reset that lift by 10% and work back up. Deadlift may need to switch to 1.25 kg increments sooner than other lifts. Power cleans progress at 2.5 kg per session.
Who Should Run This
Starting Strength is designed specifically for true beginners with no barbell training experience. It is also effective for former athletes returning to training after a long break. The program demands learning proper barbell technique, which makes coaching or careful self-study of form essential. Lifters who have exhausted their linear progression should move to an intermediate program.
Pros & Cons
Pros
- +Simple and easy to follow with just three training days per week
- +Fastest strength gains possible for a true beginner through linear progression
- +Builds a strong foundation in the most important barbell lifts
- +Minimal time in the gym per session (45-60 minutes)
Cons
- –No upper back or arm isolation work, leading to potential imbalances
- –Power cleans have a steep learning curve without a coach
- –The program has a limited shelf life of 3-6 months for most lifters
- –Very low volume may not be enough for trainees interested in hypertrophy
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