Starting Strength

4.45 (42 reviews)
Starting Strength is of the world's most popular novice strength training programs.
Program Description

Buy the original Starting Strength book on Amazon for the most comprehensive program guide.

This program focuses on core compound lifts of squat, clean, press, bench, deadlift and chin-ups. The goal of this program is to add weight each and every time you lift, taking advantage of The Novice Effect that allows you to do so.

The program is split into 2 different days - Day A and Day B - with the days alternative every other week. For example, week 1 will be A/B/A, week 2 will be B/A/B, week 3 will be A/B/A, and so on.

Read the full program guide below.

Program Overview
CoachMark Rippetoe
LevelBeginner, Novice
EquipmentGarage Gym
Time Per Workout45 minutes
Days Per Week3 days
Program Length4 weeks
Start the program
on Boostcamp for free
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Phase 1
Program Length
4 weeks
Days Per Week
3 days
Default Days
Mon, Wed, Fri
Variation Description
  • Perform this phase for up to 4 weeks
Week 1
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
-
Overhead Press (Barbell)3
5
-
Deadlift (Barbell)1
5
-
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
-
Bench Press (Barbell)3
5
-
Deadlift (Barbell)1
5
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
-
Overhead Press (Barbell)3
5
-
Deadlift (Barbell)1
5
-
Week 2
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
-
Bench Press (Barbell)3
5
-
Deadlift (Barbell)1
5
-
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
-
Overhead Press (Barbell)3
5
-
Deadlift (Barbell)1
5
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
-
Bench Press (Barbell)3
5
-
Deadlift (Barbell)1
5
-
Week 3
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
-
Overhead Press (Barbell)3
5
-
Deadlift (Barbell)1
5
-
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
-
Bench Press (Barbell)3
5
-
Deadlift (Barbell)1
5
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
-
Overhead Press (Barbell)3
5
-
Deadlift (Barbell)1
5
-
Week 4
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
-
Bench Press (Barbell)3
5
-
Deadlift (Barbell)1
5
-
Day 2
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
-
Overhead Press (Barbell)3
5
-
Deadlift (Barbell)1
5
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)3
5
-
Bench Press (Barbell)3
5
-
Deadlift (Barbell)1
5
-
What People Are Saying
4.5/5
Bailey C.Man, 26
4 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Weights consistently went up
a month ago
Flynn C.Man, 25
4 weeks complete
More than expected strength gains
As expected muscle gains
Significant modifications
Basic strength for beginners, I've never trained specifically for strength before, and this programme helped me get into barbell movements for strength. I added more sets when I felt like I needed more volume, and when I was moving up in weights decided to do a set of 3 before stepping up to 5.
a month ago
Ignacio V.Man, 28
4 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I'm running this program for 2 months and Im amazed of its simplicity and efectivity
a month ago
Patrick C.Man, 33
1 week complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great for slowly recovering from shoulder injury, and a bad knee. It's not too intense, but I still feel a good burn.
a month ago
Brittany H.Woman, 26
4 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Significant improvement to strength.
2 months ago
Patrick J.Man, 20
4 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
None modifications
Almost completed phase 1, was a really nice program to get into lifting again after a long time off. My brother has also been running this together with me(complete novice) and he is amazed by the gains haha. Only concern is that deadlifting 3x/week is very taxing on the lower back in everyday life. It felt prrtty stiff the last 1,5 - 2 weeks of the program. But this is adressed by the program by only running that frequency for 4 weeks.
2 months ago
Kevin T.Man, 35
4 weeks complete
1 year of prior experience
More than expected strength gains
Significant modifications
I added more exercises to each ti each day as well as more sets for most
2 months ago
Troy O.Man, 34
4 weeks complete
More than expected strength gains
More than expected muscle gains
None modifications
I’m 34 this was my first day in the gym as first day of the program I’m strong then expected and this program helped me break down barriers
2 months ago
LiquidKetamineMan, 22
4 weeks complete
More than expected strength gains
As expected muscle gains
Significant modifications
Pretty cool n shit
2 months ago
Christopher C.Man, 42
4 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Great program to build your foundation before a more specialized program.
2 months ago

Starting Strength Program Guide

The program is split into 2 different days - Day A and Day B - with the days alternative every other week. For example, week 1 will be A/B/A, week 2 will be B/A/B, week 3 will be A/B/A, and so on.

This program has 3 phases. We recommend those new to strength training start in Phase 1 and for those with some strength training experience can start in Phase 2 or Phase 3.

Determining starting weights

  1. Start with the bar

  2. Add some weight

  3. Perform a set of 5

  4. Continue adding weight. Do another set.

  5. Stop when the bar speed begins to slow. This is your starting weight.

Rest time

  • 2 - 3 minutes if it was easy

  • 5+ minutes if it was hard

Stalling and hitting plateaus

If you do not make progress for 3 consecutive workouts in a row, decrease weight by 10% and continue progression from the reduced weight