Starting Strength
Starting Strength is a novice barbell strength program built around five foundational movements — the low bar back squat, the overhead press, the conventional deadlift, the bench press, and the power clean. It alternates two workouts (A and B) performed three times per week with a rest day between each session. The central mechanism is novice linear progression: add weight every session, because a novice's recovery capacity is fast enough to supercompensate between sessions.
Program Structure
Workout A: Back Squat 3×5 / Overhead Press 3×5 / Deadlift 1×5
Workout B: Back Squat 3×5 / Bench Press 3×5 / Power Clean 5×3
The squat appears in every session because it is the primary strength developer. The deadlift is performed for only one working set — not three — because a single heavy set at novice loads produces adequate stimulus; additional sets would impair recovery for the next session.
Training Max and Starting Weight
Starting Strength does not use a training max or percentage-based programming. Start with an empty bar (or the lightest manageable load with technique intact) and add weight every session. The correct starting weight is a weight that feels easy today — the linear progression makes it challenging within 2–3 weeks. Starting too heavy is the most common error; it guarantees an early stall.
Progression
- Squat / Deadlift: +5 kg (10 lbs) per session
- Press / Bench Press: +2.5 kg (5 lbs) per session
- Power Clean: +2.5 kg (5 lbs) per session
If a lift fails (cannot complete all prescribed reps) on one session, retry the same weight next session. If it fails a second time, perform a 10% weight reduction on that lift and rebuild. Frequent stalls across multiple lifts signal the end of the novice phase; transition to an intermediate program such as 5/3/1.
Why the Low Bar Back Squat
Rippetoe prescribes the low bar position specifically. Placing the bar below the spine of the scapula shortens the moment arm between the bar and the hip joint, forcing a more horizontal torso and shifting more load to the posterior chain (hamstrings, glutes, adductors). The result is a more mechanically efficient squat for raw strength because it recruits the largest muscles of the body.
Why One Deadlift Set
The deadlift is 1 working set of 5, not 3. The deadlift engages the entire posterior chain already taxed by the preceding squats. At novice loads, one heavy set drives adaptation; three sets creates excessive systemic fatigue that compromises recovery and frequency.
When to Leave the Program
The novice phase ends when consistent session-to-session weight additions are no longer possible despite adequate sleep, nutrition, and technique — typically 3–6 months in. Transition to a program with weekly or monthly progression cadence.