Is Starting Strength A Good Strength Program? Honest Critique + Rework

Mark Rippetoe's Starting Strength lifting program is one of the most iconic beginner strength programs. Almost everyone in the Strength World has either run it or is at least familiar with it; we have! And it works!

Focusing on simplicity and foundational movements to build a base layer of strength, Starting Strength is effective and does its job, but that doesn't mean it's without flaws.

We're going to critique Starting Strength, address its weaker areas, and tell you what tweaks you could make to possibly make an even better Beginner Strength Program.

What Is Starting Strength?

• Starting Strength is a beginner strength program structured to build foundational strength.
• It focuses on training just 6 foundational exercises and building on them. 
• Starting strength focuses on linear periodization for progressive overload, meaning you add a little bit of weight each week.
• It primarily uses a 3x5 rep scheme. Three sets of five reps allow for heavy loads and adequate recovery.

Starting Strength is an extremely popular beginner strength training program designed by legendary strength coach Mark Rippetoe. If you ever look at the list of "The Best Strength Training Programs," you will almost certainly see it.

What Are The Benefits Of Starting Strength?

Besides being effective, Starting Strength is popular for several reasons;

1. Simplicity: Starting Strength uses an extremely simple method of low exercise selection (5 total exercises) and basic rep schemes

2. Teaches the Fundamentals Of Strength Training. Starting Strength uses an extremely basic training method, but its most valuable benefit is that it teaches you the basics of strength training. We're talking about;

• Progressive Overload
• Exercise Selection

The most important aspect is its emphasis on progressive overload. While most programs will mention the importance of progression, Starting Strength stresses it over and over, and rightfully so.

3. Builds A Solid Foundation Of Strength And Muscle Mass. If you run Starting Strength correctly, you will build strength and mass. In fact, we think everyone in the gym would benefit from running Starting Strength for 3-6 months.

4. Teaches How To Run A Program And Track Lifts. We're always surprised when we speak to readers and clients who have been lifting for years yet have never actually run a program.

Why it Works

• Novice Advantage: It capitalizes on a beginner's ability to recover quickly and add weight to the bar each session.
• Simplicity: By focusing on only a few compound movements, it maximizes efficiency and minimizes fatigue.
• Emphasis on Progressive Overload: Starting Strength uses a simple 3X5 rep scheme and makes applying progressive overload a central component, not just an afterthought. 
• Systemic Adaptation: The high frequency of heavy squats creates a large stress-recovery-adaptation cycle. 

How Do You Run Starting Strength?

Now, let's look at the key components of Starting Strength.

• Training Frequency: Train 3 days per week, i.e., Mon, Wed, Fri
• Training Split: Full Body
• Training Schedule: Alternate between two workouts; Workout A and Workout B
• Number Exercises: Each workout has 3 exercises; the entire program has 5 primary exercises with an optional 6th.
• Rep Scheme: Primarily uses 3 X 5
• Type of Exercises: All barbell movements

What Exercises Are Used in Starting Strength?

Starting Strength primarily uses just 5 main, free-weight barbell movements, with an additional 6th:

• Back Squat. 
• Bench Press.
• Overhead Press.
• Deadlift.
• Power Clean.
• Chin-Up (Added later and optional)

These 6 exercises are then divided into two separate workouts you rotate through throughout the week.

At the same time, several phases use slightly different exercise arrangements.

Starting Strength Phases

Starting Strength uses 2 primary phases of training and one 1 advanced phase.

• Phase (1- 4 weeks): The beginner phase does not include the power clean. This allows a beginner to adapt to the movements and build basic strength.
• Phase 2 (1-4 months): The second phase adds the power clean and can run for another 8 weeks to 6 months.
• Phase 3 (Varies): The third phase adds the chin-up

Every phase has the same set-up of two workouts (workout A and workout B) with 3 exercises per workout. The difference is in the exact exercises and the rep scheme used.

Phase 1 (Beginner / No Power Clean)

Workout A

• Squat - 3×5
• Bench Press - 3×5
• Deadlift - 1×5

Workout B

• Squat - 3×5
• Overhead Press - 3×5
• Deadlift - 1×5

Phase 2 (Introduce Power Clean)

Workout A

• Squat - 3×5
• Bench Press - 3×5
• Deadlift - 1×5

Workout B

• Squat - 3×5
• Overhead Press - 3×5
• Power Clean - 5×3

Alternate A/B/A then B/A/B

Phase 3 (Introduces Chin-Up)

Workout A

• Squat - 3×5
• Press or Bench Press - 3×5
• Deadlift - 1×5 or Power Clean - 5×3

Workout B

• Squat - 3×5
• Press or Bench Press - 3×5 (alternate with Day A)
• Chin-ups - 3 sets (to failure or weighted)

How Long Do You Run Starting Strength?

There's no set time frame, but most people will run Starting Strength for 4-6 months, sometimes longer. 

Afterward, they will usually move to an intermediate strength program.

Criticisms Of Starting Strength

We do think Starting Strength is a great beginner strength program, and its effect on the strength and fitness world is undeniable.

But we do think it could be better.

But we do think there are some issues. And, in all honesty, some of these go beyond mere differences of opinion and simply don't make sense.

1. Squats Are Heavily Favored Over The Deadlift (And All Exercises)

Looking at the program, the most glaring issue is that the volume of squats far outweighs the other exercises, especially the deadlift.

The back squat is the only exercise you do every single session, meaning you do twice as many sets as the bench press and overhead press.

When you do perform the deadlift, you only use one working set; this ultimately means squat volume is 6 times greater than the deadlift!

2. No Upper Body Pulling Exercises Until Phase 3

Another huge issue is that there are zero upper-body pulling exercises until phase 3. As we mentioned, a lifter doesn't enter Phase 3 for at least a few months.

This means 2-3 months with no:

• Rows
• Chin-ups/Pull-ups
• Lat Pulldowns

While you do deadlifts, the volume is extremely low. Even still, while we think the deadlift is a great back exercise, it primarily trains the back isometrically.

You also do the clean, but you get similar issues. We don't really understand why these movements are neglected, especially since squats dominate the entire program.

3. No Horizontal Pulling Ever

Speaking of no-pulling exercises, there are no horizontal pulling exercises. This means you never do any rowing.

Now this is addressed, but not in a positive manner. Rippetoe says:

"There is much confusion about barbell rows. The program includes power cleans. Substituting barbell rows for power cleans, or power snatches if you can't rack the clean, is not doing the program."

So, for whatever reason, Rippetore is very much opposed to using the row. This means as long as you're running Starting Strength, you're not using the bent-over row; this leads to the other issue.

4. Power Cleans Are Not Beginner Exercises

This is Rippe's program, so it is what he says it is.

At the same time, it's routinely listed among the best beginner strength programs, yet the power clean is one of the least beginner-friendly movements.

We don't necessarily believe "complicated" is a good excuse to not do an exercise. However, the time to become technically sufficient is quite long and likely requires a specialized coach.

Unlike the deadlift, which is near-impossible to truly replicate, there are numerous effective exercises you could use instead.

• Sandbag dumps
• Bag throws
• Snatch grip high pulls

Further, when it dominates over other foundational movements, i.e., the row, we question why it's given so much importance. We don't think there's an issue with training it, but when you're a beginner, we think it should be done separately to learn the movement pattern.

How To Fix These Issues

To be clear, the program will work great as is; we just think there are things you can do to make it better. 

• Change the squat to deadlift ratio to 2:1
• Add the bent-over row during phase 2
• Include the power clean during phase 2 as form practice
• Use 3 workouts instead of 2 to allow a bit more variation

The easy way is to create 3 workouts; this is what the full week training routine would look like.

Phase 1

• Perform Squat in Workout A and C (2x a week)
• Perform Deadlift in Workout B (1x a week)
• Rotate Shoulder Press and Bench Press
• Rotate Bentover Row and Chin-Up

In Phase 1, you run the squat during workouts A and C and the deadlift on workout B. You then alternate between your two pressing movements and two back exercises.

Workout A

• Squat - 3X5
• Press or Bench Press - 3X5
• Bentover Row Or Chin-Up - 3X5

Workout B

• Deadlift - 3X5
• Press or Bench Press - 3X5 
• Bentover Row Or Chin-Up - 3X5

Workout C

• Squat - 3X5
• Press or Bench Press - 3X5
• Bentover Row Or Chin-Up - 3X5

Phase 2

• Add Form Practice for the Power Clean Each Session
• Perform Squat in Workout A and C (2x a week)
• Perform Deadlift in Workout B (1x a week)
• Rotate Shoulder Press and Bench Press
• Perform Bentover Row on Workout B
• Perform Chin-Up on Workout A & C

In Phase Two, you'll begin practicing the Power Clean at the beginning of each workout. During this practice, you'll be using light loads to practice on form; this should not be strenuous.

This accomplishes two things;

• Allows you to train your other exercises while practicing the Power Clean
• It doubles as part of your warm-up

You'll then do chin-ups on workouts A and C using different rep schemes:

• Workout A will use bodyweight. You'll perform as many reps as possible until 1-2 reps in reserve. If you're not familiar with reps in reserve, check out this article.
• Workout C will use weighted chin-ups. Aim for the 4-6 rep range.

Workout A

• Power Clean Practice - 10 min
• Squat - 3X5
• Press or Bench Press - 3X5
• Chin-Up - 3 X weighted (4-6 range)

Workout B

• Power Clean Practice - 10 min
• Deadlift - 3X5
• Press or Bench Press - 3X5
• Bentover Row - 3X5 

Workout C

• Power Clean Practice - 10 min
• Squat - 3X5
• Press or Bench Press - 3X5
• Chin-Up (Body Weight) - 3 X RPE8-9

Phase 3

Once you've developed your clean, you will essentially use the same workout schedule except only training it twice a week. You will also start using progressive overload.

The only other option you could do is start altering the rep scheme for your exercises, similar to your chin-ups. Every other session for your exercises, swap between your 3X5 and a more moderate load.

• 3X5
• 3X8-10

We don't want to go down that road too much, as this is a beginner strength program, but it's a basic type of periodization. It can help with some of the monotony of only doing 3X5, as well as get you used to more complicated strength programs.

Workout A

• Squat - 3X5
• Press or Bench Press - 3X5
• Power Clean - 3X5
• Chin-Up - 3 X weighted (4-6 range)

Workout B

• Deadlift - 3X5
• Press or Bench Press - 3X5 
• Bentover Row - 3X5

Workout C

• Squat - 3X5
• Press or Bench Press - 3X5
• Power Clean - 3X5
• Chin-Up (Body Weight) - 3X RPE8-9

FAQ: Is Starting Strength A Good Beginner Strength Program?

1. What is Starting Strength?

Starting Strength is a beginner strength program built around a small number of barbell lifts. It uses a simple structure, typically 3×5 sets, with linear progression where weight is added each session to build foundational strength quickly.

2. Does Starting Strength Work?

Yes, 100%. Starting Strength is a great Strength program that teaches the foundations of strength training. With that said, we do think there are some areas that could be changed.

3. What exercises are used in Starting Strength?

The program focuses on five main lifts:

• Back squat
• Bench press
• Overhead press
• Deadlift
• Power clean
• Chin-ups are added later

Each workout uses 3 exercises in an alternating A/B format.

4. Why is Starting Strength effective for beginners?

It works because it emphasizes:

• Progressive overload
• High training frequency
• Simple programming

Beginners can recover quickly and add weight consistently, which drives rapid strength gains early on.

5. What are the main criticisms of Starting Strength?

Common critiques include:

• Excessive squat volume compared to other lifts
• Limited pulling work early on
• No horizontal rowing movements
• Inclusion of power cleans, which can be difficult for beginners to learn

These can create imbalances if not addressed.

6. How long should you run Starting Strength?

Most people run it for about 3–6 months, or until linear progression stalls. After that, transitioning to a more advanced or balanced program is typically recommended.

7. Is Starting Strength Good For Hypertrophy?

Starting strength is specifically designed to build strength in beginners, so it is not optimized for hypertrophy or building muscle mass. However, as you're using big compound barbell movements and stressing progressive overload, a new lifter will see a significant amount of muscle growth.

Final Say: Is Starting Strength Good?

Starting Strength will definitely build strength and muscle mass. And while he can be divisive, it's impossible to ignore the contributions Mark Rippetoe has made in the world of Strength Training. With that said, we think making the small tweaks listed above would improve upon and make it more accessible to more trainees.

If you're stuck and looking for advice on increasing your strength, connect with us and set up a consultation!!

These are a cost-effective means to talk one-on-one with us and help find a solution.

Or,  if you're ready, let us help build you a personalized strength program built specifically for you!

References

1. Rippetoe, M. (n.d.). Starting Strength. Starting Strength. https://startingstrength.com