Starting Strength
Mark Rippetoe's novice barbell program. 3x5 on the core lifts, linear progression, 3 days per week.
Weight Progression Calculator
Enter your current working weights to see your next 6 sessions.
| Session | Type | Squat | Press / Bench | Deadlift / P.Clean |
|---|
Upper body: +2.5 kg/session. Deadlift: +5 kg/session. Power Clean: +2.5 kg/session.
Key Differences from StrongLifts 5x5
Progression
The Starting Strength Philosophy
Starting Strength is built on the principle that barbell training is the most efficient method of developing strength, and that strength is the foundational physical quality that underlies all other fitness attributes. Rippetoe selected five exercises - squat, press, bench press, deadlift, and power clean - as the complete toolkit for developing full-body strength in novice lifters.
The 3x5 rep scheme was chosen to balance intensity and volume at a point optimal for strength development. Unlike hypertrophy-focused programs that use higher reps, Starting Strength prioritises loading the bar heavy enough to drive strength adaptation while keeping volume low enough to allow rapid session-to-session progression. This novice linear progression model exploits the beginner's ability to recover and adapt within 48-72 hours.
Technique emphasis distinguishes Starting Strength from many other beginner programs. Rippetoe's book contains extensive technical coaching on each lift. The low-bar squat, in particular, is taught differently from most programs - with a more inclined torso and deliberate use of the posterior chain to allow heavier loading.
Frequently Asked Questions
Do I need to learn the power clean for Starting Strength?
The power clean is part of the original program, but Rippetoe himself acknowledges it can be substituted with a second deadlift day if you cannot learn it safely. If you have access to coaching, learning the power clean is worth the effort. If not, the deadlift substitute is acceptable.
Starting Strength vs StrongLifts - which should I choose?
Both produce excellent results for beginners. Choose StrongLifts if you want a simpler structure and more community support. Choose Starting Strength if you want deeper coaching on barbell technique and prefer the lower-volume 3x5 scheme. The difference in outcomes over 6 months is minimal.
What is the low-bar squat?
The low-bar squat places the bar on the rear deltoids rather than the upper traps. This allows a more inclined torso and greater hip involvement, which generally allows heavier weights. It is a significant technique departure from high-bar Olympic squatting and requires practice to feel comfortable.
How long will Starting Strength keep working?
Most trainees progress on Starting Strength for 3-6 months before session-to-session linear progression stalls. At that point, an intermediate program with weekly or monthly progression is needed. This is normal and not a program failure - it means you have outgrown the novice stage.