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Starting Strength

fitness · medium · 3-4 hours/week

What is Starting Strength?

Systematic novice barbell strength program focusing on squat, deadlift, bench press, overhead press, and power clean with strict linear progression. Emphasizes proper mechanics and coaching cues.

Is there evidence for it?

EVIDENCEstrong

How do you do Starting Strength?

  1. 1.Train 3 days/week (e.g., Mon/Wed/Fri); alternate Workout A (Squat/Bench/Deadlift) and B (Squat/OHP/Clean)
  2. 2.Start light and add 5 lbs per session on upper body lifts, 10 lbs on squat and deadlift
  3. 3.Focus intensely on form: read the book or watch instructional videos for each lift before beginning
  4. 4.Eat in a caloric surplus (300-500 cal) with 1g protein per lb bodyweight to fuel strength gains
  5. 5.When progress stalls, implement the program's reset protocol: reduce weight 10% and rebuild

How long does it take?

3-4 hours/week.

Is it hard to start?

medium.

Source: Mark Rippetoe (Starting Strength: Basic Barbell Training, 2005); foundational strength training methodology
strength · barbell · novice · linear-progression · compound-lifts
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