Strength
Starting Strength
Mark Rippetoe's beginner program. Three lifts per session, linear progression, minimal accessories. Three days a week, about 45 minutes a session.
- Days per week
- 3
- Session length
- About 45 min
- Level
- Beginner
- Focus
- Strength
What it takes
You will need three sessions a week of roughly 45 minutes, plus a warm-up.
Your week
Rest or walk on the other five days. Spread the sessions out if you can, so the same muscles get a day off in between.
- Day 1: Workout A (about 45 min)
- Day 2: Workout B (about 45 min)
Workout A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Low Bar Back Squat | 3 × 5 | 4 min |
| Bench Press | 3 × 5 | 3 min |
| Deadlift | 5 | 5 min |
Workout B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Low Bar Back Squat | 3 × 5 | 4 min |
| Overhead Press | 3 × 5 | 3 min |
| Pendlay Row | 3 × 5 | 2½ min |
Adding weight
For fixed-rep work, like low bar back squat for 3 × 5, add weight once every set moves well and you finish with a rep or two in reserve.
Jumps of 1–2.5 kg on upper-body lifts and 2.5–5 kg on lower-body lifts are plenty. Bigger jumps stall sooner.
Making it fit
- Start lighter than you think for the first two weeks. You are learning the movements as much as building strength.
- If a session runs long, cut the last exercise rather than rushing the rest.
