Starting Strength
The barbell fundamentals program that launched a million squats.
By Tyler Talaga, RN · Updated
The Starting Strength template
Three non-consecutive days a week (Monday, Wednesday, Friday, say), alternating two workouts: A-B-A one week, B-A-B the next.
| Workout | Lift 1 | Lift 2 | Lift 3 |
|---|---|---|---|
| Workout A | Squat 3×5 | Press 3×5 | Deadlift 1×5 |
| Workout B | Squat 3×5 | Bench press 3×5 | Deadlift 1×5, later alternated with power cleans 5×3 |
How progression works
Add weight every workout as long as you complete every rep. Early on that means jumps of about 10 lb on the squat and deadlift and 5 lb on the press and bench, shrinking as the lifts slow down.
When you can no longer add weight from one workout to the next, the novice phase is over and it's time for an intermediate program such as 5/3/1.
Who It's For
True beginners who have never followed a structured barbell program. If you can't squat, bench, deadlift, and press with consistent form, start here.
Who It's NOT For
Anyone who's been training consistently for 6+ months. You'll stall out fast and get frustrated. Also not ideal if you only have dumbbells — this is a barbell program.
Why I Recommend It
It's boring, it's simple, and it works. Starting Strength teaches you the five lifts that matter most with linear progression that rewards showing up. I've run dozens of clients through this or something close to it — the ones who stick with it for 3 months come out the other side fundamentally stronger. The book is worth reading cover to cover, even if you don't run the program.
Outgrown These Programs?
That's where I come in. Custom programming built for your body, your goals, and your medical history.