Starting Strength

Program Summary

Starting Strength is a simple barbell linear progression built around the squat, press, bench, and deadlift. It is designed to help true beginners add weight every session while learning correct technique and building the habit of consistent training.

Who it is for

• New lifters who can train three non-consecutive days per week.
• Anyone who wants a clean, repeatable program with minimal exercise selection.
• Athletes who want a short path to measurable strength gains before moving on.

Who it is not for

• Lifters who have already exhausted session-to-session progress for months.
• People without access to a barbell and basic plates.
• Anyone who cannot recover from heavier compound lifts at least three times per week.

If you are brand new and want a clear plan that rewards consistent effort, this is a strong starting point. If you are already intermediate, you may be better served by a program with weekly progression such as GZCLP or 5/3/1.

How the Program Works

Starting Strength uses two full-body workouts (A and B) on a three-day schedule. Squats are trained every session, while the press and bench alternate. Deadlifts are performed regularly with lower overall volume so you can recover between sessions.

A typical week looks like this:

• Monday: Workout A
• Wednesday: Workout B
• Friday: Workout A
• Next Monday: Workout B

Workout A is usually squat, press, deadlift. Workout B is squat, bench, and either deadlift or power clean (or a simpler hinge variation if needed).

Progression rules

Progression is the engine. You add small amounts of weight each session as long as form stays clean.

• Upper body lifts: add 2.5 to 5 lb per session.
• Lower body lifts: add 5 to 10 lb per session, with smaller jumps once things get heavy.
• If you miss: repeat the same load next session and tighten technique.

If you miss the same weight twice, reduce the load 5 to 10% and rebuild with clean reps. This is not a failure. It is a reset that lets the body catch up to the training stress.

Session setup and rest

Starting Strength is not a rushed program. Rest long enough to repeat the same quality every set.

• Warm up with multiple lighter sets that practice the same movement pattern.
• Rest 2 to 4 minutes between work sets. Longer for squats and deadlifts.
• Keep your setup identical on every rep to build consistent motor skill.

Assistance work

Assistance is minimal. If you add it at all, use it to support the main lifts.

• Pull-ups, rows, or back extensions are common choices.
• Keep total accessory volume low so recovery stays intact.
• If the main lifts stall, remove accessories first.

Why It Works for Strength

Starting Strength works because it pairs simple exercises with frequent practice and clear progression rules. Beginners can improve rapidly because their nervous system and technique are still adapting. Frequent exposure to the same movement pattern builds skill while the loading forces the body to adapt.

The program also respects recovery. Even though squats are frequent, the total volume per session is controlled. This makes it possible to add weight without accumulating excessive fatigue early.

Most importantly, the program forces consistency. There is no debate about what to do each day. The decision is made: lift the same pattern, add a small amount of weight, and repeat.

For more background on linear progression, read Linear Progression Explained and Linear Progression vs Periodization.

Common Beginner Mistakes

These mistakes are the fastest ways to stall early.

• Starting too heavy. If your first week is a grind, you started too heavy. Reset and rebuild.
• Skipping warm-ups. Warm-ups are part of practice. They teach your setup and bracing.
• Adding too much extra work. Accessories are not required to make the program work.
• Rushing rest periods. Short rest reduces bar speed and increases form breakdown.
• Ignoring recovery. Poor sleep and low calories will shut down progress quickly.
• Chasing failure reps. Stop short of failure so you can repeat quality work next session.

For a safe approach to loading, review How to Add Weight to the Bar Without Getting Hurt and Warm-Up Sets for Squat, Bench, Deadlift.

Pillars Check

Starting Strength only works if the other two pillars support the training signal.

Diet considerations

• Eat enough total calories to recover between sessions.
• Hit consistent protein targets to support muscle repair.
• Use carbs around training to keep bar speed high.

For more detail, see the Diet pillar.

Recovery considerations

• Prioritize 7 to 9 hours of sleep where possible.
• Keep stress manageable; high stress often looks like slow bar speed and missed reps.
• Take rest days seriously. They are part of the program, not optional.

For more detail, see the Recovery pillar.

When to Move On

Linear progression ends when recovery can no longer keep up with session-to-session jumps. That does not mean you failed. It means you have extracted what the program is designed to give you.

Clear signals include:

• You repeat the same weight multiple times despite good sleep and food.
• Technique breaks down under loads that used to feel stable.
• You cannot recover within 48 to 72 hours even with adequate rest.

If those signals show up for multiple weeks, consider a weekly progression program such as GZCLP. If you want slower, more sustainable loading and longer training cycles, 5/3/1 is a logical next step.

FAQ

How long should I run Starting Strength? Most lifters run it for 8 to 20 weeks depending on starting strength, recovery, and consistency.

Should I deadlift every session? Early on you may, but most lifters progress better by reducing deadlift volume as loads get heavy.

Do I need power cleans? Power cleans are optional. If you do not know them, use a simpler hinge or row variation until you learn.

What if I miss a workout? Resume the next scheduled workout. Do not add extra sessions to make up for it.

Can I add conditioning? Yes, but keep it low intensity and short so it does not interfere with recovery.

What if my press stalls before my squat? Use microloading and smaller jumps. Upper body lifts often stall first.

Do I need a belt? A belt can help with bracing, but it is not mandatory early on.

Sources / Further Reading (placeholders only)

Evidence note: Add citations for the original program and key claims in this guide.

• Starting Strength program overview (source link to add).
• Strength training progression basics (source link to add).