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Strength program

Starting Strength Program - Linear Progression Weights

Use e1RM to choose conservative Starting Strength working weights, see the A/B structure, and decide whether novice linear progression fits you.

Novice
3 days/week
3-9 months
Linear progression on squat, press, bench, deadlift, and power clean

What Starting Strength is

Starting Strength is a novice linear progression. It works when the lifter can still add weight to the bar workout to workout while recovering between sessions.

Use this page as a loading and decision guide. It does not replace the original program source, coaching judgment, or a full spreadsheet. The purpose is to connect your estimated 1RM to conservative, loadable training weights.

Program principles

  • Keep exercise selection narrow so technique improves quickly.
  • Use sets of five for the main work because they are heavy enough to drive strength but repeatable enough for frequent practice.
  • Add small amounts of weight while bar speed, depth, and range of motion remain consistent.
  • Use the estimated 1RM only to choose a sane starting load. The program itself is driven by completed work sets, not weekly percentage waves.

Weekly structure

Scroll table horizontally

Day Focus Main work Loading Note
Workout A Squat / press / pull Squat 3x5, overhead press 3x5, deadlift 1x5 Same work weight across sets Add load next time if all reps are clean.
Workout B Squat / bench / pull Squat 3x5, bench press 3x5, deadlift 1x5 or power clean 5x3 Same work weight across sets Alternate A and B with at least one rest day.
Progression Novice LP Repeat each lift frequently Add 5 lb or 2.5 kg when reps are completed Deadlift and squat may move faster early, then slow down.

Example weights from a 225 lb squat e1RM

This table uses the percentages from the program notes above and rounds to normal barbell loads. If your recent estimated max is less certain, lower the input max before calculating the block.

Scroll table horizontally

Use % of anchor Load Reps Note
Conservative start 70% 157.5 lb 3x5 Good if the e1RM came from high-rep or uncertain form.
Normal start 75% 170 lb 3x5 Enough room to add weight for several weeks.
Aggressive start 80% 180 lb 3x5 Only if the set was recent, clean, and not a true grind.
Reset after stalls 90% 202.5 lb 3x5 Use 90% of the missed work weight, not 90% of true 1RM.

Who should use Starting Strength

  • You are new enough that simple workout-to-workout progression still works.
  • You can train the same lifts three times per week and recover.
  • You need fewer decisions, not more exercise variety.

Who should not use Starting Strength

  • You already need weekly or monthly periodization to progress.
  • You cannot squat or pull frequently enough to recover.
  • Your main goal is bodybuilding volume rather than barbell strength practice.

Implementation notes

If your calculated 1RM is 225 lb, a 75% starting squat is about 170 lb for work sets. That may feel light, but the point is to create runway.

A failed rep is useful information. Repeat the weight, check sleep and food, then reduce 5-10% only after repeated missed workouts.

Do not turn the first week into a max test. Novice linear progression depends on repeatable work, not proving the largest possible starting number.

Related calculators and programs

Sources