Starting Strength was created by Mark Rippetoe, a competitive powerlifter and strength coach based in Wichita Falls, Texas. The program is detailed in his book Starting Strength: Basic Barbell Training, first published in 2005 and now in its 3rd edition (2011). The companion book Practical Programming for Strength Training covers the programming theory behind the novice progression.
The core philosophy: beginners can add weight to the bar every single session for months — the "Novice Effect." Rather than waste this window on machines or complicated periodization, Starting Strength exploits it with a handful of barbell movements, linear loading, and full recovery between sessions. Strength is treated as the most fundamental physical adaptation — muscle size, power, and endurance all improve as side effects of getting stronger.
Who It's For
Experience: Beginners who have completed Phase 1 (1–3 weeks of training), or any novice whose deadlift is heavy enough that doing it every session impairs recovery
Goal: Continue building foundational barbell strength with sustainable deadlift frequency
Prerequisites: Comfortable with Squat, Bench Press, Overhead Press, and Deadlift form. Willing to learn the Power Clean (or substitute Bent Over Row)
Diet: Best run on a caloric surplus — you need to eat to fuel recovery and growth. Works on maintenance calories but expect earlier stalls
Pros & Cons
Pros
Fastest possible strength gains for a beginner — linear weight increases every session can add 50–100lb to Squat in 2–3 months
Only 3 exercises per session — sessions take 45–60 minutes
Squatting 3x/week builds movement proficiency fast
Power Clean develops explosiveness and posterior chain power that most beginner programs skip entirely
Extremely well-documented — the book has 300+ pages of detailed technique instruction for every lift
Cons
No direct arm, upper back, or ab work — your arms and abs grow only indirectly from the main lifts
Power Clean is technically demanding and hard to learn without a coach — many beginners substitute Bent Over Row instead
Only 1 set of Deadlift per session, and only every other session — some lifters want more pulling volume
Bench Press and Overhead Press are each only trained 3 times every 2 weeks — low frequency for upper body
The "eat big" dietary advice can lead to excessive fat gain if taken too literally
Program Structure
Split: Full body, A/B alternating
Periodization: Straight linear progression — add weight every session
Rotation: Week 1 = A/B/A, Week 2 = B/A/B, repeat
Train 3 days per week on non-consecutive days (e.g., Mon/Wed/Fri)
Workout A has Deadlift; Workout B has Power Clean. Bench Press and Overhead Press alternate between the two workouts.
Exercise Selection & Rationale
Every session starts with Squat because it trains the most muscle mass and benefits most from high frequency. Squatting 3x/week maximizes the technique practice that drives rapid novice gains.
The second exercise alternates between Bench Press (horizontal push) and Overhead Press (vertical push). Together they build complete upper body pressing strength. Alternating gives each lift recovery time.
The third exercise is a pull: Deadlift in Workout A and Power Clean in Workout B. By Phase 2, deadlift weights are heavy enough that pulling heavy 3x/week impairs recovery — particularly for the next session's squats. Power cleans train explosive hip extension with lighter loads, continuing to develop the posterior chain without the same recovery cost. The explosive nature of cleans also helps drive deadlift strength up indirectly.
Substitutions: If you can't do power cleans (no coaching available, no platform, etc.), Bent Over Row is the most common replacement. Rows build upper back and posterior chain strength, though you lose the explosive training component. Rippetoe himself allows this substitution.
Set & Rep Scheme
Squat, Bench Press, Overhead Press: 3x5 — heavy enough to drive neural adaptation, enough volume to practice the movement. The classic strength-building rep range.
Deadlift: 1x5 — deadlifts are the most systemically fatiguing lift. One heavy set of 5 is sufficient stimulus for a novice while preserving recovery for the next session's squats.
Power Clean: 5x3 — cleans are performed in triples because power production degrades with fatigue. More sets at low reps lets you practice the explosive movement with quality technique on every rep.
All sets are straight work sets at the same weight. No AMRAP sets, no back-off sets. Hit your reps, add weight next time.
Progressive Overload
Weight increases per session:
Lift
Increase
Squat
+5lb
Deadlift
+5lb
Bench Press
+5lb
Overhead Press
+5lb
Power Clean
+5lb
When 5lb jumps become too much for upper body lifts (typically after several weeks), switch to 2.5lb jumps using microplates (1.25lb per side). This extends linear progression significantly on Overhead Press and Bench Press.
When you stall (can't complete all prescribed reps for 2 consecutive workouts on the same lift):
Deload 10% from your current working weight on that lift
Work back up using normal session-to-session increases
After 2–3 deloads with no sustained progress on a lift, that lift may need intermediate programming
Each lift is tracked independently. Stalling on Overhead Press doesn't affect Squat progression.
Before deloading, check your recovery: are you sleeping 7–9 hours? Eating enough protein (0.7–1g per lb bodyweight) and total calories? Poor recovery is the #1 cause of premature stalls.
How Long to Run It / What Next
Run Phase 2 for several weeks to several months. This is the longest phase of the novice program — most beginner lifters spend 2–4 months here.
Move to Phase 3 when: Upper body lifts start stalling despite microloading, and you want to add Chin Up for more pulling volume. Or transition directly to an intermediate program if you've exhausted linear progression on most lifts (typically after 2–3 deload cycles with no sustained progress).
5/3/1 for Beginners — monthly periodization, very flexible, runs indefinitely
Equipment Needed
Barbell and plates
Squat rack or power rack
Flat bench
Microplates (1.25lb each) for 2.5lb total jumps — most gyms don't stock these, buy your own
If doing Power Clean, bumper plates and a platform are ideal but not strictly required. If substituting with Bent Over Row, no additional equipment needed.
Rest Times
Warmup sets: Just long enough to change plates (30–60 seconds)
Early work sets: 2–3 minutes
Heavy work sets: 3–5 minutes (up to 7 minutes near max effort on Squat/Deadlift)
Rest as long as needed to complete the next set. Rushing rest is the #1 reason novices fail sets they should make.
How to Pick Starting Weights
If transitioning from Phase 1, continue with your current weights — just start Power Clean fresh.
For Power Clean specifically: start with an empty bar and add weight in 10lb increments until bar speed slows. Typical starting point is 65–95lb. Focus on learning the movement before chasing weight.
If starting the program fresh (skipping Phase 1), use this method for each exercise:
Start with the empty bar (45lb) for a set of 5
Add 10–20lb, do another set of 5
Repeat until bar speed noticeably slows
Use that weight as your first working weight
Start lighter than you think. You have months of 5lb jumps ahead — starting light and building momentum is far better than starting heavy and stalling early.
Common Modifications
Replace Power Clean with Bent Over Row: The most popular modification. Rows build upper back strength but don't train explosive power. Recommended for beginners training without a coach.
Add Chin Up early: Rippetoe adds chin-ups in Phase 3, but many lifters add 3 sets to failure at the end of Workout B sooner for upper back and bicep work.
Add Back Extension, Bodyweight: 3x10 at the end of sessions for lower back endurance.
Microloading: When 5lb jumps become too much for Overhead Press and Bench Press, switch to 2.5lb jumps using fractional plates (1.25lb each side).
No power clean variant: Replace Power Clean with Deadlift 1x5 on Workout B, making deadlift every session. Only viable if your deadlift is still light enough to recover from — otherwise you'll regress to Phase 1's recovery problems.
Frequently Asked Questions
Is Starting Strength Phase 2 good for beginners?
Yes, Phase 2 is the main phase of Starting Strength where most beginners spend the longest — typically 2-4 months. You should have completed Phase 1 first (1-3 weeks) or at minimum be comfortable with squat, bench, overhead press, and deadlift form.
How many days a week is Starting Strength Phase 2?
It's a 3-day program trained on non-consecutive days, typically Monday/Wednesday/Friday. Two alternating workouts (A and B) rotate each session. Workout A has deadlift; Workout B has power clean.
Can I replace power cleans with rows in Starting Strength?
Yes, bent over rows are the most common power clean substitution. Rows build upper back and posterior chain strength, though you lose the explosive training component. Rippetoe himself allows this substitution for lifters training without a coach.
How does progression work on Starting Strength Phase 2?
All lifts use linear progression — add 5lb per session for squat, deadlift, bench press, overhead press, and power clean. When 5lb jumps become too much for upper body lifts, switch to 2.5lb jumps using microplates.
How long should I run Starting Strength Phase 2?
Run it for several weeks to several months — most beginners spend 2-4 months in this phase. Move on when upper body lifts stall despite microloading, or transition directly to an intermediate program after 2-3 deload cycles with no sustained progress.
What do I do when I stall on Starting Strength?
When you can't complete all prescribed reps for 2 consecutive workouts on a lift, deload by 10% and work back up. Before deloading, check your recovery — sleep 7-9 hours and eat enough protein (0.7-1g per lb bodyweight). Each lift is tracked independently.
Enter reps and weight for each set, then tap the checkmark to complete it. Finish the workout day and see how the program adjusts weights, reps, and sets for next time.
Workout A
Squat, Barbell
Equipment: Barbell
Set
Reps
lb
1
5 × 45lb
5
×
45
2
5 × 45lb
5
×
45
3
5 × 45lb
5
×
45
Workout B
Squat, Barbell
Equipment: Barbell
Set
Reps
lb
1
5 × 45lb
5
×
45
2
5 × 45lb
5
×
45
3
5 × 45lb
5
×
45
You can use this program on Liftosaur - a weightlifting tracker app!
Log your workouts there, and have a history of all your workouts on your phone
It will automatically update weights, reps and sets for you from workout to workout - according to the program logic
And you can customize the programs in any way, change exercises, the exercise logic, sets/reps/weights, etc.
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This is the phase most beginner lifters spend the longest in — typically several months of consistent 5lb jumps.","nextDay":1,"weeks":[],"isMultiweek":true,"days":[{"id":"kezsypnf","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1775638813437,"planner":{"vtype":"planner","name":"Starting Strength Phase 2","weeks":[{"name":"Week 1","days":[{"name":"Workout A","exerciseText":"Squat / 3x5 / 45lb / progress: lp(5lb, 1, 0, 10%, 2, 0)\nBench Press / 3x5 / 45lb / progress: lp(5lb, 1, 0, 10%, 2, 0)\nDeadlift / 1x5 / 95lb / progress: lp(5lb, 1, 0, 10%, 2, 0)"},{"name":"Workout B","exerciseText":"Squat / 3x5 / 45lb\nOverhead Press / 3x5 / 45lb / progress: lp(5lb, 1, 0, 10%, 2, 0)\nPower Clean / 5x3 / 95lb / progress: lp(5lb, 1, 0, 10%, 2, 0)"}]}]}},"fullDescription":"## Origin & Philosophy\n\nStarting Strength was created by **Mark Rippetoe**, a competitive powerlifter and strength coach based in Wichita Falls, Texas. The program is detailed in his book *Starting Strength: Basic Barbell Training*, first published in 2005 and now in its [3rd edition (2011)](https://aasgaardco.com/store/books-702/starting-strength-basic-barbell-training-3rd-edition/). The companion book *Practical Programming for Strength Training* covers the programming theory behind the novice progression.\n\nThe core philosophy: beginners can add weight to the bar every single session for months — the \"Novice Effect.\" Rather than waste this window on machines or complicated periodization, Starting Strength exploits it with a handful of barbell movements, linear loading, and full recovery between sessions. Strength is treated as the most fundamental physical adaptation — muscle size, power, and endurance all improve as side effects of getting stronger.\n\n## Who It's For\n\n- **Experience**: Beginners who have completed Phase 1 (1–3 weeks of training), or any novice whose deadlift is heavy enough that doing it every session impairs recovery\n- **Goal**: Continue building foundational barbell strength with sustainable deadlift frequency\n- **Prerequisites**: Comfortable with [{Squat}], [{Bench Press}], [{Overhead Press}], and [{Deadlift}] form. Willing to learn the [{Power Clean}] (or substitute [{Bent Over Row}])\n- **Diet**: Best run on a caloric surplus — you need to eat to fuel recovery and growth. Works on maintenance calories but expect earlier stalls\n\n## Pros & Cons\n\n**Pros**\n\n- Fastest possible strength gains for a beginner — linear weight increases every session can add 50–100lb to [{Squat}] in 2–3 months\n- Only 3 exercises per session — sessions take 45–60 minutes\n- Squatting 3x/week builds movement proficiency fast\n- [{Power Clean}] develops explosiveness and posterior chain power that most beginner programs skip entirely\n- Extremely well-documented — the book has 300+ pages of detailed technique instruction for every lift\n\n**Cons**\n\n- No direct arm, upper back, or ab work — your arms and abs grow only indirectly from the main lifts\n- [{Power Clean}] is technically demanding and hard to learn without a coach — many beginners substitute [{Bent Over Row}] instead\n- Only 1 set of [{Deadlift}] per session, and only every other session — some lifters want more pulling volume\n- [{Bench Press}] and [{Overhead Press}] are each only trained 3 times every 2 weeks — low frequency for upper body\n- The \"eat big\" dietary advice can lead to excessive fat gain if taken too literally\n\n## Program Structure\n\n- **Split**: Full body, A/B alternating\n- **Periodization**: Straight linear progression — add weight every session\n- **Rotation**: Week 1 = A/B/A, Week 2 = B/A/B, repeat\n- Train 3 days per week on non-consecutive days (e.g., Mon/Wed/Fri)\n\nWorkout A has [{Deadlift}]; Workout B has [{Power Clean}]. [{Bench Press}] and [{Overhead Press}] alternate between the two workouts.\n\n## Exercise Selection & Rationale\n\nEvery session starts with [{Squat}] because it trains the most muscle mass and benefits most from high frequency. Squatting 3x/week maximizes the technique practice that drives rapid novice gains.\n\nThe second exercise alternates between [{Bench Press}] (horizontal push) and [{Overhead Press}] (vertical push). Together they build complete upper body pressing strength. Alternating gives each lift recovery time.\n\nThe third exercise is a pull: [{Deadlift}] in Workout A and [{Power Clean}] in Workout B. By Phase 2, deadlift weights are heavy enough that pulling heavy 3x/week impairs recovery — particularly for the next session's squats. Power cleans train explosive hip extension with lighter loads, continuing to develop the posterior chain without the same recovery cost. The explosive nature of cleans also helps drive deadlift strength up indirectly.\n\n**Substitutions**: If you can't do power cleans (no coaching available, no platform, etc.), [{Bent Over Row}] is the most common replacement. Rows build upper back and posterior chain strength, though you lose the explosive training component. Rippetoe himself allows this substitution.\n\n## Set & Rep Scheme\n\n- [{Squat}], [{Bench Press}], [{Overhead Press}]: **3x5** — heavy enough to drive neural adaptation, enough volume to practice the movement. The classic strength-building rep range.\n- [{Deadlift}]: **1x5** — deadlifts are the most systemically fatiguing lift. One heavy set of 5 is sufficient stimulus for a novice while preserving recovery for the next session's squats.\n- [{Power Clean}]: **5x3** — cleans are performed in triples because power production degrades with fatigue. More sets at low reps lets you practice the explosive movement with quality technique on every rep.\n\nAll sets are straight work sets at the same weight. No AMRAP sets, no back-off sets. Hit your reps, add weight next time.\n\n## Progressive Overload\n\n**Weight increases per session:**\n\n| Lift | Increase |\n|------|----------|\n| [{Squat}] | +5lb |\n| [{Deadlift}] | +5lb |\n| [{Bench Press}] | +5lb |\n| [{Overhead Press}] | +5lb |\n| [{Power Clean}] | +5lb |\n\nWhen 5lb jumps become too much for upper body lifts (typically after several weeks), switch to **2.5lb jumps** using microplates (1.25lb per side). This extends linear progression significantly on [{Overhead Press}] and [{Bench Press}].\n\n**When you stall** (can't complete all prescribed reps for 2 consecutive workouts on the same lift):\n\n1. **Deload 10%** from your current working weight on that lift\n2. Work back up using normal session-to-session increases\n3. After 2–3 deloads with no sustained progress on a lift, that lift may need intermediate programming\n\nEach lift is tracked independently. Stalling on [{Overhead Press}] doesn't affect [{Squat}] progression.\n\n**Before deloading**, check your recovery: are you sleeping 7–9 hours? Eating enough protein (0.7–1g per lb bodyweight) and total calories? Poor recovery is the #1 cause of premature stalls.\n\n## How Long to Run It / What Next\n\n**Run Phase 2 for several weeks to several months.** This is the longest phase of the novice program — most beginner lifters spend 2–4 months here.\n\n**Move to Phase 3 when**: Upper body lifts start stalling despite microloading, and you want to add [{Chin Up}] for more pulling volume. Or transition directly to an intermediate program if you've exhausted linear progression on most lifts (typically after 2–3 deload cycles with no sustained progress).\n\n**Good next steps**:\n- [Starting Strength Phase 3](/programs/ss3) — adds [{Chin Up}], alternates [{Deadlift}]/[{Power Clean}] on A days\n- [Texas Method](/programs/texasmethod) — the natural intermediate continuation; weekly periodization with volume/recovery/intensity days\n- [Madcow 5x5](/programs/madcow) — weekly progression with ramping sets\n- [5/3/1 for Beginners](/programs/the5314b) — monthly periodization, very flexible, runs indefinitely\n\n## Equipment Needed\n\n- Barbell and plates\n- Squat rack or power rack\n- Flat bench\n- **Microplates** (1.25lb each) for 2.5lb total jumps — most gyms don't stock these, buy your own\n\nIf doing [{Power Clean}], bumper plates and a platform are ideal but not strictly required. If substituting with [{Bent Over Row}], no additional equipment needed.\n\n## Rest Times\n\n- **Warmup sets**: Just long enough to change plates (30–60 seconds)\n- **Early work sets**: 2–3 minutes\n- **Heavy work sets**: 3–5 minutes (up to 7 minutes near max effort on [{Squat}]/[{Deadlift}])\n\nRest as long as needed to complete the next set. Rushing rest is the #1 reason novices fail sets they should make.\n\n## How to Pick Starting Weights\n\nIf transitioning from Phase 1, continue with your current weights — just start [{Power Clean}] fresh.\n\nFor [{Power Clean}] specifically: start with an empty bar and add weight in 10lb increments until bar speed slows. Typical starting point is 65–95lb. Focus on learning the movement before chasing weight.\n\nIf starting the program fresh (skipping Phase 1), use this method for each exercise:\n\n1. Start with the empty bar (45lb) for a set of 5\n2. Add 10–20lb, do another set of 5\n3. Repeat until bar speed noticeably slows\n4. Use that weight as your first working weight\n\n**Start lighter than you think.** You have months of 5lb jumps ahead — starting light and building momentum is far better than starting heavy and stalling early.\n\n## Common Modifications\n\n- **Replace [{Power Clean}] with [{Bent Over Row}]**: The most popular modification. Rows build upper back strength but don't train explosive power. Recommended for beginners training without a coach.\n- **Add [{Chin Up}] early**: Rippetoe adds chin-ups in Phase 3, but many lifters add 3 sets to failure at the end of Workout B sooner for upper back and bicep work.\n- **Add [{Back Extension, Bodyweight}]**: 3x10 at the end of sessions for lower back endurance.\n- **Microloading**: When 5lb jumps become too much for [{Overhead Press}] and [{Bench Press}], switch to 2.5lb jumps using fractional plates (1.25lb each side).\n- **No power clean variant**: Replace [{Power Clean}] with [{Deadlift}] 1x5 on Workout B, making deadlift every session. Only viable if your deadlift is still light enough to recover from — otherwise you'll regress to Phase 1's recovery problems.","faq":"### Is Starting Strength Phase 2 good for beginners?\n\nYes, Phase 2 is the main phase of Starting Strength where most beginners spend the longest — typically 2-4 months. You should have completed Phase 1 first (1-3 weeks) or at minimum be comfortable with squat, bench, overhead press, and deadlift form.\n\n### How many days a week is Starting Strength Phase 2?\n\nIt's a 3-day program trained on non-consecutive days, typically Monday/Wednesday/Friday. Two alternating workouts (A and B) rotate each session. Workout A has deadlift; Workout B has power clean.\n\n### Can I replace power cleans with rows in Starting Strength?\n\nYes, bent over rows are the most common power clean substitution. Rows build upper back and posterior chain strength, though you lose the explosive training component. Rippetoe himself allows this substitution for lifters training without a coach.\n\n### How does progression work on Starting Strength Phase 2?\n\nAll lifts use linear progression — add 5lb per session for squat, deadlift, bench press, overhead press, and power clean. When 5lb jumps become too much for upper body lifts, switch to 2.5lb jumps using microplates.\n\n### How long should I run Starting Strength Phase 2?\n\nRun it for several weeks to several months — most beginners spend 2-4 months in this phase. Move on when upper body lifts stall despite microloading, or transition directly to an intermediate program after 2-3 deload cycles with no sustained progress.\n\n### What do I do when I stall on Starting Strength?\n\nWhen you can't complete all prescribed reps for 2 consecutive workouts on a lift, deload by 10% and work back up. Before deloading, check your recovery — sleep 7-9 hours and eat enough protein (0.7-1g per lb bodyweight). Each lift is tracked independently.","userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko); compatible; ChatGPT-User/1.0; +https://openai.com/bot","indexEntry":{"id":"ss2","name":"Starting Strength Phase 2","author":"Mark Rippetoe","authorUrl":"","url":"https://startingstrength.com/get-started/programs","shortDescription":"Beginner barbell program, Phase 2 — power cleans replace deadlifts on alternate days","description":"A beginner barbell program and the classic phase of Starting Strength. [{Power Clean}] replaces [{Deadlift}] on alternate sessions, reducing deadlift frequency to aid recovery while maintaining posterior chain development through explosive pulling. This is the phase most beginner lifters spend the longest in — typically several months of consistent 5lb jumps.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"powerClean","equipment":"barbell"}],"equipment":["barbell"],"exercisesRange":[3,3],"frequency":3,"age":"less_than_3_months","duration":"30-45","goal":"strength","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"}}
