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
Pick the lifts for each day from the exercise library, or let Nishaana fill them in for you.
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.
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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