Nishaana
The Starting Strength program.
The Starting Strength is a beginner barbell basics program run 3 days a week. Mark Rippetoe's minimalist barbell program built on the squat, press, deadlift and bench. Three lifts a session, three sessions a week, linear gains.
Overview
Mark Rippetoe's minimalist barbell program built on the squat, press, deadlift and bench. Three lifts a session, three sessions a week, linear gains.
Who it's for: Total beginners who want to master the main barbell lifts and add weight fast.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Add weight every session; squat every workout, alternate press/bench and deadlift/clean. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Starting Strength good for beginners?
Yes — the Starting Strength is designed for beginners. Total beginners who want to master the main barbell lifts and add weight fast.
How many days a week is the Starting Strength?
3 days a week. Mark Rippetoe's minimalist barbell program built on the squat, press, deadlift and bench. Three lifts a session, three sessions a week, linear gains.
How do you progress on the Starting Strength?
Add weight every session; squat every workout, alternate press/bench and deadlift/clean.
What equipment do I need for the Starting Strength?
A barbell, plates, a squat rack and a flat bench cover every main lift; a pull-up bar and light dumbbells handle the accessories.
How long should I run the Starting Strength before switching?
Run it until your progression stalls for 2–3 sessions in a row on your main lifts — for most beginners that's 3–6 months. At that point switch to an intermediate program like 5/3/1 or a split.
How is the Starting Strength different from the Push Pull Legs?
The Starting Strength runs 3 days/week aimed at barbell basics, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the Starting Strength if total beginners who want to master the main barbell lifts and add weight fast; pick the other if that fits your schedule or goal better.
Can I run the Starting Strength for free?
Yes. You can follow the full Starting Strength schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Starting Strength today.
Follow the full schedule free in your browser — the app handles the progression for you.
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