The Principles of Starting Strength

Katie Horne provides some advice on how to develop your strength using the Starling Strength program.

The coronavirus has upended society and markets with millions out of work, and stock portfolios decimated. As far as the economy goes, it is not all doom and gloom though: the markets have produced new winners.

Similarly, quarantine measures have upended daily routines, but many see a unique opportunity to get into the best shape of their lives.

What is Starting Strength?

Starting Strength is a barbell training program put together by former powerlifter Mark Rippetoe. It has received rave reviews from some medical doctors, including Dr. Jonathon Sullivan in the United States.

Indeed, Sullivan is also known for his strength coaching service, which is based on Starting Strength principles.

There are two primary areas to consider when discussing Starting Strength:

The exercises included
How the exercises are programmed

The Exercises

The basic Starting Strength program includes just five exercises:

The squat
The deadlift
The overhead press
The bench press
The power clean

Absolute beginners, however, can skip the “power clean.” Only after some time of training do lifters begin alternating between the deadlift and the power clean.

All of the exercises prescribed are compound movements: movements that require the use of multiple major muscle groups and multiple joints. Contrast this with something like the bicep curl, which is a localized movement.

Furthermore, these exercises, when combined, provide a full-body workout, increasing your muscle mass and strength and improving your range of motion.

The Programming

Starting Strength is a linear progression program, which means that the lifter starts with a weight that is comfortable, but not too taxing.

Then, the lifter increases the weight that is lifted in each session. For example, someone squatting 175 pounds during one session would move up to 185 pounds during the next session, assuming they could maintain perfect form while completing the prescribed number of sets and repetitions.

The exercise breakdown is relatively simple. There are two programs, and a user would alternate between them while working out no more than three times per week:

Workout A	Workout B
Squat Overhead Press Deadlift	Squat Bench Press Deadlift/Power Clean

So, for the first week, the lifter would perform Workout A, Workout B, and Workout A again.
The following week, they would perform Workout B, Workout A, and Workout B (in that order).

Is Starting Strength Right for You?

With the sheer number of exercise options available to you, is Starting Strength the right option for you? In the following sections, we will take a look at the pros and cons of the program to help you make your decision.

Pros

Simple: Starting Strength is simple. It only calls for five exercises, and these five exercises make up two workouts that you repeat regularly. It can be helpful to focus on performing a small number of exercises consistently and correctly, instead of muddling through lengthy programs featuring a large number of exercises that vary in frequency
Effective: Done correctly, Starting Strength is an excellent way to build your overall strength and improve your body’s range of motion. The exercises included form the basis for nearly all exercises programs.

Cons

Requires equipment access: To perform the Starting Strength program, you must have, at minimum, access to a squat or power rack, a barbell, weight plates, and a bench. Going to a gym has been the easiest way to access this type of equipment. Because many gyms have been closed, due to the coronavirus pandemic, a well-equipped home gym is necessary.
May require coaching: Many have successfully figured out how to perform the exercises through trial and error, reading descriptions, and watching online videos. However, there is a risk that you could injure yourself by performing the exercises incorrectly, and if you cannot figure it out yourself, you may need to enlist the help of a coach for what is called a form check. (Coaches are now making their services available via phone apps where they can coach you in real-time.)
No accessory work: Starting Strength features only compound movements. Those who have goals in addition to getting strong (such as developing a specific bodily aesthetic) will find this program unsatisfactory due to the lack of accessory movements like bicep curls, leg curls, and so on.

Conclusion

Working out at home has become extremely popular, especially as the Coronavirus Pandemic has resulted in the temporary shuttering of many gyms.

There are many options available to someone working out at home, but one that should be considered by anyone who is looking to get strong and has access to the necessary equipment is Starting Strength.

It is one of the classic weight lifting programs, and though there are many critics of the program (primarily regarding its simplicity), it has stood the test of time.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

HORNE, K. (2020) The Principles of Starting Strength [WWW] Available from: https://www.brianmac.co.uk/articles/article569.htm [Accessed

About the Author

Katie Horne is a U.S. based software engineer and technical writer who works out at home using the Starting Strength principles.