Program structure
Starting Strength, designed by Mark Rippetoe, alternates two workouts three times a week. Workout A: squat 3x5, overhead press 3x5, deadlift 1x5. Workout B: squat 3x5, bench press 3x5, deadlift 1x5.
The squat comes back every session because it's the lift that progresses fastest at first. The version calculated here is the first phase; the full program later adds power cleans and chin-ups.
Linear progression
Weight goes up every session: 2.5 kg (5 lb) on the squat and presses, 5 kg (10 lb) on the deadlift at first. Jumps on the presses soon get too big: switch to microplates (1 kg or 1.25 kg).
The program ends when you no longer recover from one session to the next. That's normal: you've become an intermediate lifter, and weekly progression such as the Texas Method takes over.
Frequently asked questions
Why only one set of deadlifts?
Heavy deadlifts are very fatiguing and squatting every session already trains the same muscles. One set of 5 is enough to progress at first.
Should I eat more on Starting Strength?
The program assumes a slight calorie surplus to support such fast progress. Our calorie calculator gives you a starting point.
Can women run Starting Strength?
Yes, with smaller jumps on the upper-body lifts, which progress less in absolute terms.
Starting Strength or StrongLifts: which one?
Both work very well. Starting Strength (3 × 5) is a bit shorter per session; StrongLifts (5 × 5) has more volume and a row. Pick the one you'll stick to.
How long does Starting Strength last?
Usually three to six months, until adding weight every session is no longer possible.
Can I do Starting Strength at home?
Yes, with a barbell, plates, a squat rack and a bench. Microplates help a lot on the presses.