Starting Strength: The Routine That Makes Your Legs Pay Rent

So you've stumbled onto the internet's favorite newbie program—Starting Strength—and now you're wondering if three lifts and a gallon of milk a day can really summon Godzilla-level quads. Let's poke and prod on it to see whether it's worth the hype (spoiler: yes, if you actually stick to it and stop skipping breakfast).

Credit where it's due: Starting Strength® was created by Mark Rippetoe. We're just the loud neighbors reviewing his baby stroller. Buy the damn book if you want every nuance; this post is fair-use commentary and bad jokes.

Quick-N-Dirty Program Snapshot

Day	Lift 1	Lift 2	Lift 3
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 (or Deadlift 1×5 if you're allergic to catching barbells)

Translation: You squat every session because Rippetoe believes knees are meant to bend daily, and deadlifts show up just often enough to remind your spine who's in charge.

Weekly Flow

Mon  A
Wed  B
Fri  A
Mon  B
Wed  A
Fri  B

Rinse, repeat, add weight each time your heart rate returns to resting-human levels.

Why So Many Squats?

Because they're the god-tier lift that separates the men from the boys. They forge a strong back, beefy legs, and a will of iron. You're not just moving weight; you're building a foundation that makes every other lift easier. If you can squat heavy, you can do anything. Plus, there's no greater pleasure than watching an influencer quarter-squat your warm-up weight.

The Linear Gain Train (a.k.a. Progression)

Add weight every workout. This is the soul of the program. Add 5 lb / 2.5 kg to your squats and presses, and 10 lb / 5 kg to your deadlifts. Don't be a coward. The bar should feel heavier each time. That's the point.
Stall? It's inevitable. When you fail a rep, then fail it again next session, it's time for a "reset." Drop 10% of the weight and work your way back up. It's not a failure, it's a strategic retreat. Leave your ego at the door.
Eat like you're on a mission. You can't build a house without bricks. GOMAD (Gallon of Milk a Day) is the classic path for skinny hardgainers. If you're not a skeleton, just eat a surplus of calories and a metric ton of protein (1g per lb of bodyweight is a good start). If you eat like a bird, you'll lift like one.

Form is Non-Negotiable

Listen up. The weights will get heavy, fast. If your form is trash, you're on a one-way trip to Snap City.

Squat: Hips back, chest up, break parallel. Don't let your knees cave in unless you want them to pop like bubble wrap.
Bench Press: Shoulders back and down, create an arch, feet planted. Don't flare your elbows unless you hate your rotator cuffs.
Deadlift: Flat back. I repeat, FLAT. BACK. If your spine looks like a scared cat, you're doing it wrong.

Film yourself. Watch videos from reputable sources (like, you know, Rippetoe himself). A solid full-depth squat with 135 lbs is more impressive than a cringey quarter squat with 315.

Accessory Work?

The official answer is: you don't need any. The program works because it focuses on the big rocks.

But if you must, the only sanctioned accessories are chin-ups and pull-ups. They balance out the pressing and build that coveted V-taper. Toss in 3 sets to failure after each workout. Back extensions are also acceptable if your lower back feels like a wet noodle.

Anything else is just procrastinating from the real work. No, 20 sets of bicep curls is not "pre-hab."

FAQ: Your Burning, Sweaty Questions

Where are the curls? In your Saturday mirror selfies, champ. Do them after the main work if your biceps feel unloved, but don't let them interfere with recovery.
Can I add cardio? Sure, if you enjoy suffering and sabotaging your gains. Keep it to low-intensity walks or short, sharp conditioning sessions after lifting, not before. Don't prep for a marathon while trying to get strong.
Is the power clean mandatory? It's highly recommended for building explosive power. If your gym has a "no-drop" policy or you're mechanically hopeless, you can substitute with barbell rows. The gain gods will probably forgive you.
Do I really need a gallon of milk a day (GOMAD)? Only if you're a 140 lb twig trying to bulk. Otherwise, just focus on hitting your calorie and protein targets from whole foods.
What about a lifting belt? Don't even think about touching a belt until you're moving serious weight (think 300lb+ squat for most). Learn to brace your core first. A belt is a tool, not a crutch for a weak trunk.
What shoes should I wear? Flat, hard-soled shoes. Converse, Vans, or dedicated lifting shoes. Anything with a squishy sole (like most running shoes) is like squatting on a mattress. You lose stability and power.

Common Pitfalls (And How to Dodge Them)

Program ADD: Stop adding extra fluff. The magic is in the boring, brutal consistency. Run the program as written.
Half-Squat Syndrome: Depth over everything. Nobody cares about your partial reps. Film yourself to check.
Ego Lifting: Don't let your pride write checks your body can't cash. The goal is to get strong long-term, not to impress the person next to you for five minutes before you get injured.
Fear of Failure: You're going to fail a rep eventually. It's part of the process. Learn how to fail a lift safely (e.g., setting safety pins on a rack) and don't be scared to push.
Not Recovering Hard Enough: You don't get stronger in the gym. You get stronger while you're sleeping and eating. Prioritize 8+ hours of sleep and adequate nutrition, or you'll get crushed by your warm-ups.

TL;DR Cheat Sheet

Three days a week. A/B/A, then B/A/B.
Linear progression. Add weight every session until physics or biology taps out.
Eat big, sleep hard. If you party like a sorority girl and recover like a sloth, expect zero miracles.

Disclaimer: We're internet strangers, not your doctor or lawyer. Consult a qualified professional before starting any program—or at least don't sue us if you implode.

Happy squatting, press-bros. See you under the barbell.

Starting Strength: Squat, Press, Repeat—Can You Handle the Grind?