Today you’ll find no shortage of complicated ways to get strong. Apps track your every move, algorithms determine your training split, and a fancy watch tells you the rest. But the Starting Strength program takes a different approach: learn the big barbell lifts, perform them well, recover, add a little weight, and repeat.
Starting Strength centers on the big barbell lifts. You perform these lifts through a full range of motion, with small weight increases driving progress from workout to workout.
That’s why Starting Strength is still relevant—and why it’s worth reviewing here.
Strength training knowledge has evolved, but the core idea of doing the basics well and progressively asking your body to do a little more never goes out of style. So, does this old-school strength method still deliver, or has modern-day programming passed it by?
Let’s load the bar and find out.
What Is the Starting Strength Novice Linear Progression?
Starting Strength is the brainchild of Mark Rippetoe, a competitive powerlifter turned strength coach who began coaching at the Wichita Falls Athletic Club in Texas during the 1980s. Decades of teaching people to lift convinced Rippetoe that beginners didn’t need complicated programming, but only needed the basics to get stronger.
That philosophy became the book Starting Strength: Basic Barbell Training. But the title is misleading because Starting Strength isn’t only for beginners. It’s a system for teaching and developing strength that still applies, no matter how much lifting experience you have.
The programming centers on a simple idea: Apply enough stress to disrupt homeostasis, recover, and come back stronger. Beginners are better positioned to take advantage because they don’t need a massive training stimulus to improve.
That’s the engine behind Starting Strength’s famous novice linear progression. Instead of worrying about complicated blocks or peaking cycles, beginners focus on adding small amounts of weight from workout to workout. 1.25- and 2.5-pound plates become valuable tools for progression.
It’s old-school programming at its simplest.
Starting Strength Basics
Rippetoe emphasizes a small number of compound barbell lifts that use lots of muscle mass through a large range of motion, training three days per week.
But exercise selection is only part of the equation. Consistency and progressive overload make the method work. Beginners repeatedly practice the squat, bench press, overhead press, deadlift, and power clean. Once form is down with appropriate load, the goal is to make small weight progressions each workout.
That’s the method’s beauty—and eventual limitation. Beginners can get stronger quickly because even small doses of training move the needle. But you cannot keep adding weight to the bar every workout forever. Starting Strength uses that rapid adaptation window for as long as possible before more complex programming becomes necessary.
For a novice lifter, that’s a feature, not a bug.
Why Rip Choose the Big Lifts
Rippetoe has some very specific ideas about how these lifts should be performed and why they are in his program.
Low-Bar Back Squat
Rippetoe favors the low-bar back squat performed through a full range of motion, meaning the hip crease ends below the top of the knee. In his system, the low-bar position maximizes muscle involvement over a large range of motion.
Bar path is another big deal. The bar should stay over the midfoot throughout the rep because a straight vertical line is the most efficient path between two points. Rippetoe also coaches driving the knees out, which increases hip external rotation and helps maintain the desired lower-back position at the bottom of the squat.
Overhead Press
One distinctive Rippetoe coaching point is to shrug at the top of the press, which places the shoulder blades in a better position to support the bar overhead. Don’t obsess over keeping the wrist perfectly straight, either. Rippetoe considers roughly 10 to 15 degrees of wrist extension normal during the overhead press.
Deadlift
Rippetoe’s setup again centers on the midfoot: The bar starts over the middle of the foot, touching the shins, with the shoulders slightly in front of the bar. Pushing the knees out also helps engage the glutes in the pull. There’s even attention to where you hold the bar. Rather than burying it deep in the palm and letting it roll down during the pull, he recommends placing it between the creases near the base of the fingers to help reduce callus formation.
Bench Press
The bench press gets the same nuts-and-bolts treatment. Rippetoe recommends looking just past the bar while lying on the bench and suggests a grip of about 22 to 28 inches between the index fingers, which should give most lifters vertical forearms. The bar rests toward the heel of the palm, with the fingers and thumb wrapped around it.
Power Clean
You’ll alternate between the power clean and the deadlift later on in the program. Although it’s an explosive exercise, you perform it at the end of the workout instead of the beginning because Rippetoe focuses on strength, not power. It adds an explosive element while sticking to his core philosophy.
How Starting Strength Works
You establish your working weight, perform your reps with good technique, recover, and—if everything goes according to plan—add a little more weight next time.
Ramp Up Sets
You don’t walk into the gym, slap plates on the bar, and hope your joints got the memo. Rippetoe recommends ramp-up sets to work toward your working weight gradually. These sets prepare you for the heavier work without creating unnecessary fatigue.
Three Sets of Five Is the Sweet Spot
For beginners, Starting Strength’s bread and butter is 3 sets of 5 working reps on the primary lifts. The deadlift is the exception, where the program calls for only one working set of five. The program aims to provide enough training stress to build strength without burying a novice in volume.
Add Weight, Rinse, and Repeat
When you finish your working sets, plan on increasing the load for the next workout. Rinse and repeat. But Rippetoe recommends against big weight jumps, and that’s where smaller plates become your friend. Those little plates may not look impressive, but adding 2.5-5 pounds adds up over time.
Rest Long Enough to Perform
He recommends two minutes of rest between sets for beginners, with intermediate and advanced lifters extending rest periods to between three and five minutes. Rest long enough to maintain technique and produce the effort required for the next heavy set.
As long as the lifter can train, recover, adapt, and return capable of doing slightly more, there’s little reason to complicate the process. That’s Starting Strength progression in four words: Do five, add weight.
Starting Strength Workout A vs. Workout B Schedule
It begins with an A/B setup built around three exercises per workout. The order matters. Squat first, press second, and deadlift last, so you can tackle the squat while fresh before moving from upper-body pressing to the session’s heaviest pull.
The Initial A/B Program
| Workout A | Workout B |
|---|---|
| Back Squat 3 x 5 | Back Squat 3 x 5 |
| Overhead Press 3 x 5 | Bench Press 3 x 5 |
| Deadlift 1 x 5 | Deadlift 1 x 5 |
Train three nonconsecutive days per week, alternating Workout A and Workout B. For example, you’d perform A/B/A during Week 1 and B/A/B during Week 2.
You squat every session, alternate the two major presses, and pull from the floor. The simplicity lets beginners focus their energy on learning the lifts and getting stronger. Rippetoe suggests running this for 3 weeks, but you can run it until you fail the same weight across multiple sessions despite adequate sleep, food, and rest, or progress stalls. This often happens because recovery suffers from squatting and pulling heavy three times per week.
How it Evolves
The program begins introducing power cleans and assistance exercises while maintaining the three-day schedule and squatting every workout. Deadlifts begin alternating with power cleans instead of being performed every session.
Here’s what a two-week sequence looks like.
| Week 1 | |
|---|---|
| Monday | Squat, Bench Press, Back Extensions, Chin-Ups |
| Wednesday | Squat, Overhead Press, Deadlift |
| Friday | Repeat Monday |
The following week changes the emphasis:
| Week 2 | |
|---|---|
| Monday | Squat, Press, Power Clean |
| Wednesday | Squat, Bench Press, Back Extensions, Chin-Ups |
| Friday | Repeat Monday |
Power cleans take some of the pulling workload off deadlifts, while chin-ups and other assistance exercises start filling gaps left by the initial program.
Next, we’ll dig into those other assistance exercises with programming suggestions.
What About Assistance Exercises?
Two of Rippetoe’s favorites are chin-ups and heavy EZ-bar lying triceps extensions. Chin-ups provide plenty of upper-back, lat, and biceps work to balance all that pressing. Once you can knock out around 12 to 15 bodyweight reps, he recommends adding weight. For lying triceps extensions, he prefers lowering the bar behind the head rather than a skull crusher, for 10 to 15 reps.
But those aren’t the only tools in the Starting Strength toolbox. Here are a few assistance exercises that he suggests.
Halting Deadlift: Strengthens the lower back and reinforces position during the first part of the pull, using roughly 70–85% of deadlift 1RM for 5–8 reps.
Rack Pull: Overloads the upper portion of the deadlift and targets lockout strength. Sets of 5 work.
Pause Squat and Press: Removes some momentum and forces you to produce force from a dead stop or paused position. He recommends 50–60% of 1RM for sets of five.
RDL and Stiff-Legged Deadlift: Adds posterior-chain work with 65–75% of deadlift 1RM for sets of 5–10.
Good Morning: Another posterior-chain option, performed for 8–10 reps with no more than 35% of squat 1RM.
Dips: Rippetoe favors full ROM, lowering the shoulders below the elbows, and prefers dips to decline pressing for lower-chest work.
Pendlay(Barbell) Row: Adds back volume and is generally performed for 5–10 reps.
Back Extension and GHR: Posterior-chain work for 3 sets of 10–15 reps.
The incline bench press and push press are also options.
Choose assistance work because it solves a problem, not because you’re bored. There’s no cap on how many assistance exercises you should include, but Rippetoe includes only one or two.
Who It’s For and Not For
Hint: there’s a clue in the title.
FOR
- Novice lifters who need to build a strength foundation
- Those who are new to barbell training
- Those who like simplicity
- Athletes who need a strength foundation
NOT FOR
- Experienced lifters who have exhausted linear progression
- Lifters with mobility or stability issues due to the lack of exercise substitutions
- Those whose entire focus is to put on muscle
- Lifters who thrive on exercise variety
If you want to try this program, you’ve got to love the barbell. Starting Strength isn’t designed to accommodate every training preference. It teaches a specific approach to getting stronger, with the barbell as the star.
Pros and Cons of Starting Strength
No program is perfect because each is designed for a specific goal that might not be yours. Keep that in mind as you review these pros and cons.
Pros
Simplicity: Beginners often get distracted, and Starting Strength clears away that noise. Learn the lifts, perform your work sets, recover, and try to lift a little more next time.
Frequent practice: Squatting every workout and regularly benching, pressing, and pulling gives a beginner plenty of opportunities to develop skill with the major lifts.
Efficiency: Three main exercises can produce plenty of stimulus without burying you under junk volume. Assistance work can gradually enter the picture, but it remains secondary to the lifts responsible for most of the program’s progress.
Builds Strength: It can take anywhere from 3- 9 months to exhaust the linear progression in Starting Strength. In that time, you’ll get brutally strong.
Cons
Expiration date: Workout-to-workout linear progression has an expiration date. As the weights get heavier, recovery gets harder, and adding another five pounds won’t work.
High Recovery Demand: Squatting three times per week works well when the weights are manageable, but as the load increases, recovery demands rise. Accumulated fatigue can make it harder for some lifters to recover between sessions.
Restrictive exercise selection: Rippetoe has strong opinions on which lifts to perform and how to perform them. The low-bar squat is a good example. He prefers it and provides detailed reasoning for its use, but that doesn’t mean every lifter must low-bar squat to become strong.
Not for muscle: You’ll undoubtedly gain muscle while getting stronger, especially as a beginner, but someone whose number-one goal is hypertrophy may benefit from greater exercise variety and targeted volume.
The pros and cons stem from the same place: Starting Strength knows exactly what it wants to be. That’s fantastic when its goals align with yours and less useful when they don’t.
The Final Push
Starting Strength may be old-school, but old doesn’t mean outdated. Barbells are still awesome, gravity hasn’t released an update, and beginners still need to learn how to squat, press, and pull while getting stronger.
That’s where Starting Strength shines.
It gives novice lifters a clear mission: learn a handful of big lifts, perform them consistently, recover between sessions, and gradually add weight—few distractions and nowhere for program-hopping to hide.
I also appreciate that there’s more beneath the surface than the program’s reputation for “just doing 3×5.” Rippetoe gets into the weeds on technique, bar position, breathing, exercise order, assistance work, and introducing exercises such as power cleans as the lifter progresses.
But Starting Strength should be viewed for what it is: a starting point. Eventually, the easy workout-to-workout gains disappear. Recovery takes longer, weaknesses become obvious, and programming needs to become more customized.
That’s not Starting Strength failing. That’s the lifter succeeding.
Starting Strength still offers something rare in fitness: a straightforward plan that teaches you to stop majoring in the minors and to start getting stronger.
