Starting Strength: Foundational Barbell Program for Strength and Muscle
- Workouts for Men
- Workouts for Women
- Muscle Building
The Starting Strength program is a proven, barbell-based training plan designed to build a solid foundation of strength and muscle. Ideal for beginners and intermediates seeking rapid, measurable progress through linear progression.
Workout Sumamry
- Goal
- Increase Strength
- Difficulty
- Beginner
- Target Gender
- Male & Female
- Days Per Week
- 3 days
- Time Per Workout
- 45-60 minutes
- Program Duration
- 12 weeks
- Required Equipment
- Barbell and Bench
Workout Description
Starting Strength is one of the most time-tested strength programs ever created. Designed by Mark Rippetoe, it’s built on the idea that beginners progress fastest with simple, full-body, barbell-based training.
You train three non-consecutive days per week, alternating between two workouts (A and B), adding small amounts of weight each session. This linear progression drives steady increases in strength and muscle mass.
You’ll focus on compound lifts - Squat, Bench Press, Deadlift, Overhead Press, and Power Clean - which together work nearly every muscle in your body. The goal is simple: lift a little more weight each workout, maintain form, eat well, and recover properly.
Why Starting Strength Works
This program uses progressive overload with big compound movements to deliver measurable results fast. Every lift recruits multiple muscle groups, improving coordination and power while building muscle density. By focusing on perfect technique and steady progression, you’ll gain both strength and confidence under the bar.
Program Structure
You’ll train three times per week - typically Monday, Wednesday, and Friday. Each session targets your entire body but emphasizes different lifts to balance recovery and adaptation.
The two workouts alternate like this:
Week 1: A / B / A
Week 2: B / A / B
…and so on.
Each workout begins with a warm-up phase, moving from empty bar to working sets, followed by 2-3 main lifts. You’ll rest 2-4 minutes between heavy compound lifts and slightly less for lighter sets.
Progression and Weight Increases
Add 5 lb (2.5 kg) to your squat, bench, and press each workout, and 10 lb (5 kg) to deadlift and power clean initially. As you progress, microloading (smaller jumps) may be needed. Once you can’t complete 3x5 at a given weight with good form, repeat the same load next session before increasing again.
Nutrition and Recovery
Starting Strength demands proper recovery. Aim for 7-9 hours of sleep and sufficient protein intake (around 1g per pound of bodyweight if you’re focused on muscle gain).
Don’t fear eating more - fueling growth supports strength increases. Hydration and mobility work also help prevent stalls.
Weekly Progress Example (First 4 Weeks)
| Week | Squat (lbs) | Bench Press (lbs) | Overhead Press (lbs) | Deadlift (lbs) | Power Clean (lbs) |
|---|---|---|---|---|---|
1 | 95 → 115 | 75 → 85 | 55 → 65 | 135 → 155 | 65 → 75 |
2 | 120 → 135 | 90 → 100 | 70 → 75 | 160 → 175 | 80 → 85 |
3 | 140 → 155 | 105 → 110 | 80 → 85 | 180 → 195 | 90 → 95 |
4 | 160 → 175 | 115 → 125 | 90 → 95 | 200 → 215 | 100 → 105 |
Common Mistakes to Avoid
- Skipping warm-ups: Gradually ramp up to your working sets to prevent injury.
- Overtraining: Three full-body workouts per week is enough; recovery is key.
- Adding accessories too early: Focus on perfecting the main lifts first.
- Ignoring form: Proper technique ensures progress and safety.
When to Move Beyond Starting Strength
After about 3-6 months, most lifters will hit a plateau. At that point, you can transition to an intermediate program like Texas Method or Madcow 5x5, which use weekly progressions and volume adjustments to continue strength growth.
Frequently Asked Questions
- Q: What if I can’t train three times per week?
Two sessions weekly still work - just alternate workouts (A/B) and maintain consistent progression.
- Q: Can women do this program?
Absolutely. The structure and progression are identical - only the starting weights differ.
- Q: How much weight should I start with?
Begin with a load that allows clean, controlled form for 3x5. Add weight each session. It’s better to start too light than too heavy.
- Q: What should I do if I stall on a lift?
Repeat the same weight once or twice. If still stuck, reduce the weight by 10% and build back up.
- Q: Can I add isolation work (e.g., curls, abs)?
Optional accessory work can be added after main lifts, but keep total training time under 75 minutes.