Starting Strength Program: Essential Lifts for Building Strength

Looking for a proven strength program that delivers consistent results? The Starting Strength program focuses on fundamental barbell exercises to build a solid foundation. Track your progress easily with Setgraph, the best workout tracker for weight lifters.

What Is the Starting Strength Program?

Developed by renowned coach Mark Rippetoe, the Starting Strength program is a comprehensive strength training system designed specifically for beginners who want to build functional strength efficiently. Unlike complicated workout routines that overwhelm novices with isolation exercises, the Starting Strength workout program focuses on mastering a small set of compound movements that deliver maximum results.

This Starting Strength routine emphasizes three core principles:

• Simple, compound barbell exercises that work multiple muscle groups

• Progressive overload to consistently build strength

• Proper technique to ensure safety and effectiveness

The Complete Starting Strength Workout Plan

The Starting Strength workout plan revolves around five essential compound lifts performed three times weekly on non-consecutive days. The program alternates between two workout sessions (A and B).

Starting Strength Exercises: The Basic Lifts

Confused about which exercises to prioritize? Learn about the key differences between compound and isolation lifts to understand why these basic lifts are so effective.

Workout A

1. Squat: 3 sets × 5 reps

• Target muscles: Quadriceps, hamstrings, glutes, lower back

• The squat is the foundation of the Starting Strength plan, performed in every workout session to develop full-body strength from the ground up.

2. Bench Press: 3 sets × 5 reps

• Target muscles: Chest, shoulders, triceps

• This upper-body pushing movement builds pressing strength while developing chest and shoulder mass.

3. Deadlift: 1 set × 5 reps

• Target muscles: Lower back, hamstrings, glutes, traps

• The deadlift develops tremendous posterior chain strength but is limited to one working set due to its high systemic demand.

Workout B

1. Squat: 3 sets × 5 reps

• Target muscles: Quadriceps, hamstrings, glutes, lower back

• Squats remain the cornerstone of every Starting Strength programme session.

2. Overhead Press: 3 sets × 5 reps

• Target muscles: Shoulders, triceps, upper chest

• This vertical pressing movement builds shoulder strength while engaging the core for stability.

3. Power Clean: 5 sets × 3 reps

• Target muscles: Upper back, traps, legs

• This explosive movement trains both strength and power, complementing the other basic lifts in the program.

Starting Strength Routine: Weekly Schedule

The program alternates between two workouts (A and B) three times weekly with rest days in between. A typical schedule:

Standard Schedule (3-Day):

• Monday: Workout A

• Wednesday: Workout B

• Friday: Workout A

The following week begins with Workout B, continuing the alternation pattern.

Starting Strength 4 Day Split: Alternative Scheduling

While the traditional Starting Strength routine uses a 3-day approach, some lifters prefer a modified Starting Strength 4 day split for enhanced recovery:

Extended Recovery Approach (4-Day Cycle):

• Day 1: Workout A

• Day 3: Workout B

• Day 5: Workout A

• Day 8: Workout B

This allows for three training sessions over eight days, providing additional recovery time without significantly reducing training frequency.

Alternative Weekly Schedules

The Starting Strength program can be adapted to fit your lifestyle while maintaining the core principle of adequate rest between sessions:

• Tuesday/Thursday/Saturday

• Saturday/Monday/Wednesday

Starting Strength Progression: How to Get Stronger

The Starting Strength progression model uses linear progression—consistently adding weight to the bar with each workout:

• Upper body exercises: Add 2.5-5 pounds per workout to bench press and overhead press

• Lower body exercises: Add 5-10 pounds per workout to squat and deadlift

This systematic approach ensures continuous strength gains for beginners, making it one of the most effective Starting Strength programs available. To better understand this concept, read our article on linear progression vs progressive overload and how they work together for optimal results.

Keys to Successful Progression:

1. Master proper form before increasing weight

2. Track every workout to ensure consistent progression

3. Prioritize recovery between sessions - learn why rest days matter in strength training

4. Eat sufficient calories to support strength development - check out our guide on maximizing muscle growth with essential nutrients

Tracking Your Starting Strength Program

Effective implementation of the Starting Strength workout program requires diligent tracking. The Setgraph app makes this process seamless by offering:

• Built-in Starting Strength program templates

• Simple logging of sets, reps, and weights

• Progress visualization to monitor strength gains

• Reminders for scheduled workouts

By consistently tracking your lifts, you can ensure you're following the Starting Strength progression model correctly and making appropriate weight increases. Discover the 7 benefits of tracking workouts for strength gains and why switching from paper to a workout tracker app can accelerate your progress.

When to Move Beyond the Starting Strength Routine

The Starting Strength workout plan is designed specifically for beginners. Most trainees can make continuous progress for 3-6 months before considering more advanced programs. Signs you're ready to graduate include:

• Consistently failing to hit target reps despite proper recovery

• Extended plateaus in multiple lifts

• Need for more exercise variety or specialized training

When progress stalls, consider intermediate programs like Texas Method or 5/3/1 that introduce periodization for continued strength development. Beginners should understand why they gain muscle faster than advanced lifters and what to expect as they progress.

Conclusion: Why the Starting Strength Program Works

The Starting Strength program stands as one of the most effective beginner strength training systems available. Its focus on fundamental basic lifts, progressive overload, and simplicity creates an ideal environment for rapid strength development.

By following this Starting Strength workout program consistently, tracking your progress, and prioritizing recovery, you can build impressive strength in just a few months. Whether you're new to weight training or returning after a break, the Starting Strength plan provides the perfect foundation for your strength journey.

Looking for more beginner-friendly programs? Check out Arnold's Golden Six for another proven approach, or explore the Push-Pull-Legs (PPL) workout split when you're ready for more volume.

Download the Setgraph app today to seamlessly implement the Starting Strength program into your training regimen, and discover why it's considered the best workout tracker for weight lifters who want to maximize their strength gains.