You want a strength plan that tells you exactly what to do—no fluff, no guesswork. But the basics get confusing fast: Which lifts? How many sets? How much weight to add? And where’s the real A/B template everyone talks about, not a watered‑down copy? If you’re a beginner who wants clear steps and reliable progress, you’re in the right place.

The Starting Strength Novice Linear Progression is popular for a reason: it’s simple, recoverable, and it works. You train three days per week, master five foundational barbell lifts, and add small amounts of weight every workout. The program uses an A/B structure that starts with squat, press/bench, and deadlift, then strategically brings in power cleans and chin-ups to keep progress moving without burying your recovery.

In this guide, you’ll confirm you’re a true novice, set goals, prep your space, learn the five lifts, plan your week, choose starting weights, and run Phases 1–3 with smart progression (including microloading and rest times). You’ll also get troubleshooting for stalls, recovery basics (food and sleep), and when to move beyond linear progression—plus a free A/B spreadsheet and printable PDF. Let’s set you up to make reliable progress from your very first session.

Step 1. Confirm you’re a true novice and set clear strength goals

Before you jump into the starting strength program, make sure you’re the lifter it’s built for. If you haven’t already gotten strong using a simple linear progression—and you can recover between sessions—then you qualify. A true novice can add weight every workout, train three non‑consecutive days per week, and steadily refine form on the five barbell lifts as loads climb.

• Novice checklist: New (or detrained) to barbell training, no recent linear progression, able to add load workout‑to‑workout.
• Time and recovery: Commit to 3 days/week, 60–90 minutes/session, plus adequate food and sleep.
• Progress rules (Starting Strength Novice Program): Squat +10 lb for 2–3 sessions, then +5; deadlift +15–20 lb for a couple sessions, then +10 for several, then +5; press/bench mostly +5, then microload (+2.5) as needed.
• Realistic near‑term outcome: By the end of Phase 1, many see squat +40–50 lb, deadlift +50–70 lb, press and bench +15–20 lb. Set goals around consistent training and these incremental jumps.

Step 2. Gather essential equipment and make your training space safe

The Starting Strength program thrives on simple, sturdy equipment. You need a setup that lets you squat, press, bench, deadlift, and power clean without interruption—and safely fail a rep when it happens. Prioritize a solid rack with safeties, accurate plates (including small jumps), and flooring that won’t wobble under a heavy pull.

• Barbell: Standard 20 kg/45 lb bar; lighter training bar is fine if needed.
• Plates: Full set with 2.5s plus microplates (0.5–1 lb each) for small increases.
• Power rack or stands with spotter arms: Non‑negotiable for solo training.
• Flat bench: Stable, grippy pad at proper height.
• Collars: Lock plates every set.
• Flooring/platform: Flat, non‑bouncy surface; rubber mats preferred.
• Shoes and chalk: Hard‑soled lifting shoes and plain chalk for grip.
• Phone tripod: For quick form checks.

Before each session: (1) set safeties—squat just below the bottom position; bench just above your chest, (2) clear the bar path and floor, (3) load plates evenly and use collars. These small habits make your A/B training efficient and safe.

Step 3. Learn the five lifts: squat, press, bench, deadlift, power clean

Good technique makes linear progression possible. Before you load the bar, learn the five lifts used in the Starting Strength program and use the same setup cues every rep. Aim for a straight, efficient bar path, film your work sets, and make small form notes. Below are the essentials you’ll practice from day one in the Novice Program.

• Squat (low‑bar): Bar just below the spine of the scapula; stance about shoulder‑width with toes out; knees track out as hips go back; descend to just below parallel; drive hips up; eyes on a fixed point a few feet ahead.
• Press: Bar on shoulders with elbows slightly forward; tight legs and trunk; small hip movement, then press straight up; get your head through and finish with a shrug; keep the bar close.
• Bench Press: Scaps pinched down/back, slight arch, feet planted; grip that yields vertical forearms at the bottom; touch the lower chest under control; press up to bar over shoulders without losing tightness.
• Deadlift: Bar over mid‑foot, about 1 inch from shins; grip just outside legs; shins to bar; squeeze chest up to set a flat back; push the floor and drag the bar up the legs; stand tall, then return down along the thighs.
• Power Clean: Deadlift‑like start; accelerate past the knee, jump/shrug, and rack on the delts with fast elbows; catch with soft knees, stand to finish. Learn light first; coaching or clear video feedback helps a lot.

Step 4. Plan your week: A/B schedule, lift order, and session flow

The Starting Strength program runs best on a simple three‑day, non‑consecutive schedule. Alternate A and B days each session, keep your training times consistent, and follow the same lift order every workout so progression stays predictable and recoverable.

• Weekly cadence: Train Mon/Wed/Fri (or Tues/Thurs/Sat). Week 1: A / B / A. Week 2: B / A / B—then repeat.
• Lift order (don’t change it): Squat → Press/Bench (alternate each session) → Pull (Deadlift in Phase 1; Power Clean/Deadlift per later phases; Chins on B in Phase 3).
• Session flow (60–90 min): Set safeties and load the bar → specific warm‑ups to your work weight (see next step) → complete work sets → rest adequately (details in Step 7) → log weights/reps and note form → plan the next session’s load increase.
• Consistency tips: Same rack and shoes, repeat setup cues, and start on time. Small routines make A/B workouts efficient and keep the novice linear progression moving.

Step 5. Choose starting weights and plan effective warm-ups

Your first week should feel almost too easy. The starting strength program works because you leave room to add weight every session with solid form. Pick conservative starting loads you can lift for crisp sets of five with 1–3 reps in reserve; end day one feeling fresh, not toasted. Use the empty bar to groove technique, then build in small jumps until bar speed slows—stop shy of any grind.

• Squat/Bench/Press (3×5): Start with the empty bar for two sets of five, add small increments until you reach a smooth set of five. If unsure, back off slightly and use that for all work sets.
• Deadlift (1×5): Choose a light, technically perfect set of five. You’ll make bigger early jumps here, so resist the urge to start heavy.
• Rule for warm-ups: No more than 5 reps per warm-up set and about five total warm-up sets—never to fatigue.

Plan simple, repeatable ramps that lead to your work weight without stealing energy:
EB x5 x2 → light x5 → moderate x3 → heavy single (~just below work) → work sets.

This keeps you practiced and primed, not tired, so linear progression can do its job.

Step 6. Run phase 1 (weeks 1–3): squat, press/bench, deadlift

Phase 1 is the simplest block of the Starting Strength program: train three non‑consecutive days per week, squat first, press or bench second (alternate each session), and deadlift last. Keep form crisp, add small weight every workout, and log everything. Most novices run this for 1–3 weeks before introducing power cleans.

Day A	Day B
Squat 3×5	Squat 3×5
Press/Bench 3×5	Press/Bench 3×5
Deadlift 1×5	Deadlift 1×5

Alternate the upper‑body lift across the week. Example: if you press Monday, you’ll bench Wednesday and press Friday; the next week you’ll bench Monday and Friday, pressing Wednesday. This keeps exposure balanced while you drive the novice linear progression.

By the end of Phase 1, many healthy males 18–35 see roughly squat +40–50 lb, deadlift +50–70 lb, and press/bench +15–20 lb; women and older lifters progress with smaller jumps. When deadlifting three days per week starts to strain recovery, you’re ready for Phase 2, where power cleans reduce pulling fatigue while continuing to raise your deadlift.

Step 7. Progress every workout: load increases, microloading, and rest times

The engine of the Starting Strength program is adding weight every session—only when you complete all prescribed reps with solid form. Early jumps can be bigger, then you’ll shift to smaller increases to keep the novice linear progression moving without stalling. Microloading is what keeps the press, bench, and cleans advancing when 5 lb jumps become too much.

• Squat: +10 lb for the first 2–3 exposures, then +5 lb per workout.
• Deadlift: +15–20 lb for the first couple workouts, then +10 lb for several, then +5 lb.
• Press/Bench/Power Clean: +5 lb as long as possible, then microload (+2.5 lb or smaller) using 0.5–1 lb plates or stacked washers.

Rest long enough to be fully ready. Early on, 3–5 minutes works; as loads rise, take 5+ minutes. As Mark Rippetoe notes, if you’re squatting 185 for work sets, ~5 minutes between sets is typical.

Rule: if 3x5 (or 1x5 pulls) are completed with good technique → add the standard increment next time; otherwise, repeat the weight.

Step 8. Enter phase 2: add power cleans to manage deadlift fatigue

When deadlifting every session starts to beat up your recovery, move to Phase 2. You’ll keep the same three‑day A/B schedule, but replace the Day B deadlift with power cleans. The clean’s explosive pull continues to drive your deadlift without the systemic fatigue of frequent heavy sets. In the official Starting Strength Program, that means deadlift stays on Day A, and power clean (5 sets of 3) lands on Day B. Phase 2’s length is variable—several weeks to several months—depending on how you progress.

• Weekly layout: Day A = Deadlift 1×5; Day B = Power Clean 5×3.
• Progression: Add +5 lb to cleans as long as technique stays sharp; microload (+2.5 lb or smaller) when needed.
• Technique first: Learn cleans light and fast; stop weight jumps if rack speed or timing degrades.
• No cleans yet? You can use barbell rows as an imperfect substitute until you can learn the clean properly.

Step 9. Enter phase 3: alternate deadlift/clean, add chin-ups, and use a light squat day

Phase 3 keeps your linear progression moving by dialing back heavy pulls while adding upper‑back work. In the official Starting Strength program, Day A alternates the deadlift and power clean, and Day B adds chin‑ups. This rotation maintains pulling strength and technique without crushing recovery. It’s also where many “advanced novices” make Wednesday a lighter squat day so they can keep adding weight Monday and Friday.

• Day A (alternate): Deadlift 1×5 → next A day Power Clean 5×3 → repeat.
• Day B: Chin‑ups, 3 sets to fatigue. When you can do 3×10 at bodyweight, alternate in weighted chins for 3×5 every other B day.
• Squat frequency tweak: Add weight to squats twice per week (e.g., Mon/Fri), and use mid‑week as a lighter recovery squat session.
• Upper‑body lifts: Continue alternating press and bench as before; microload as needed.

Keep the pattern steady, add small loads only when sets are completed cleanly, and guard recovery so progress doesn’t stall.

Step 10. Track your training: film sets, log data, and evaluate technique

What you measure, you improve. The Starting Strength program moves fast, so capture proof of progress and form so you can make the right call next session. Film one work set per lift (usually the last), keep camera angle consistent, and write brief notes on what you see. Your log becomes the roadmap for steady linear progression.

• What to record: Date, A/B day, bodyweight, each lift (sets x reps x load), rest times, notes on cues and depth/lockout/bar speed.
• Video tips: Stable phone + tripod, consistent side/rear angle, good lighting, whole lifter and bar in frame.
• Evaluate: Confirm full ROM, straight bar path, tight setup. Note one cue to fix next time.

Quick template:

2025-11-14 | Day A | BW 178
SQ 225x5x3 (knees out) | PR 95x5x3 (bar close) | DL 265x5 (flat back)
Plan → add normal increments next session

Rule: if all prescribed reps with solid form → add planned increment; else → repeat weight and fix the cue.

Step 11. Eat, sleep, and recover to sustain linear progression

Linear progress depends on recovery as much as it does on plates. The Starting Strength program pushes simple, repeatable stress; your job is to supply fuel and rest so you can add weight next session. Keep nutrition, hydration, and sleep boringly consistent, and small jumps will keep stacking.

• Eat enough: Depending on height, aim for roughly 3,500–6,000 calories per day with protein (g) ≥ bodyweight (lb). A caloric surplus traditionally comes from milk; use shakes/supplements to fill gaps if meals fall short.
• Prioritize carbs: Include a solid carbohydrate source at each meal to support hard squats and pulls.
• Hydrate daily: Drink water consistently throughout the day; keep a bottle in your session.
• Sleep generously: Go to bed at a consistent time and protect uninterrupted sleep; poor sleep stalls progress fast.
• Manage fatigue: Keep non‑lifting stress low on rest days; gentle movement is fine, but avoid anything that compromises recovery.
• Rest between sets: As weights climb, take 5+ minutes on heavy sets so you can complete all prescribed reps and keep adding load next workout.

Step 12. Fix stalls fast: repeats, resets, and common form errors

Even with a clean A/B plan, you’ll miss reps sometimes. In the Starting Strength program, treat a stall as data, not drama. First check recovery (food, sleep), rest times (use 5+ minutes on heavy work sets), and that your jumps match Step 7. If you miss the target reps, repeat the same load next session; if you miss it twice, perform a reset around 90% of your best recent set of five and rebuild with smaller jumps. Formula: new_work_weight = best_recent_5RM * 0.9.

1. Repeat once: Same load next session; extend rest to 5–7 minutes.
2. Reset smart: Drop to ~90% of your best clean 5 and run it back; microload presses/bench/cleans.
3. Manage fatigue: For recurring squat fatigue, use the mid‑week light squat day from Step 9.
4. Tighten warm‑ups: No more than 5 reps per warm‑up set; avoid fatigue before work sets.

• Squat: Above parallel or knee slide; cue “knees out, hips up.”
• Press: Bar drifts forward; keep it close and get your head through.
• Bench: Loose upper back/feet; set scaps down/back, plant feet.
• Deadlift: Not over mid‑foot or rounded back; start over mid‑foot, squeeze chest up.
• Power clean: Early arm pull/slow rack; jump–shrug hard, fast elbows to the rack.

Fix the cause, not just the number, so your next jump sticks.

Step 13. Download and use the A/B template (spreadsheet + printable PDF)

Stop guessing and start logging. Use the included A/B spreadsheet and printable PDF to run the Starting Strength program from day one. It mirrors Phases 1–3, alternates press/bench automatically, and swaps deadlifts/cleans and chin‑ups at the right times—so you just show up, lift, and add weight.

• Prebuilt weeks: A/B rotation with Squat → Press/Bench → Pull, aligned to each phase.
• Warm‑up calculator: 5‑rep‑max safe ramps (no warm‑up set over 5 reps).
• Progress logic: Next‑load suggestions, repeat flags, and a 90% reset helper (best_5RM × 0.9).
• Microloading & notes: Set 0.5–2 lb jumps and record cues/video links.

Quick start:

1. Make your own copy; set units and default increments (+5 lb; +2.5 lb for press/bench/cleans when needed).
2. Enter conservative starting weights for 3×5 lifts and 1×5 deadlift.
3. Select Phase 1 and your training days; print the PDF log for the gym.
4. After each session, mark completed reps—your next A/B workouts auto‑populate.

Step 14. FAQs: rows vs cleans, cardio, accessories, home gyms, and older lifters

Questions pop up the moment you start adding weight every session. Here are crisp answers that keep the Starting Strength program simple and effective while you run the novice linear progression.

• Barbell rows vs. power cleans: Rows can stand in if you can’t learn cleans yet, but they’re an imperfect substitute. In Phase 2, the program uses power cleans (5×3) specifically to drive your deadlift without excess fatigue—plan to learn them.
• Cardio while running NLP: The three‑day schedule prioritizes recovery. Add conditioning only if it doesn’t interfere with making your next load jump. Keep it easy and on rest days so you show up recovered for A/B sessions.
• Accessories: Keep them minimal so you can add weight every workout. The built‑in accessory is chin‑ups in Phase 3 (move to weighted 3×5 on alternating sessions once you hit 3×10 bodyweight). Save any extras until after main work.
• Home gym setup: Yes—run it at home with a rack and safeties, barbell, full plates plus microplates, flat bench, solid flooring, and shoes/chalk.
• Older lifters: Use smaller jumps from day one, microload presses/bench sooner, and consider introducing a light squat day earlier. Program modifications for older novices are covered in The Barbell Prescription.

Step 15. Know when you’re done with linear progression and what to do next

You’re “done” with the novice linear progression when workout‑to‑workout increases stop working despite doing everything right: you’re eating/sleeping, resting 5–7 minutes, microloading, and your form is consistent. If repeats and a proper ~10% reset no longer buy you more progress—or you need a lighter squat day just to survive—you’ve outgrown the day‑to‑day jumps the Starting Strength program is built on.

• Confirm the finish line: Multiple stalls after a reset, presses/bench stall even with microloading, deadlift/clean rotation in place, and progress now looks weekly—not session‑to‑session.
• Try “advanced novice” first: Keep A/B, make mid‑week squats light, and see if progress resumes for a few more weeks.
• Move to intermediate: Shift to weekly stress–recovery–adaptation like the Texas Method or a 5×5 variant, as outlined in Practical Programming.
• Start conservatively: Open the new plan with manageable loads; let weekly volume drive progress.
• Keep the big lifts: Squat, press/bench, deadlift, and cleans/chins remain the core—only the organization changes.

Key takeaways

Start simple, stay consistent, and let small wins stack. The Starting Strength Novice Program thrives on clear A/B structure, precise technique, and recovery you can repeat week after week. When you film sets, log loads, and add only what you’ve earned, linear progress becomes automatic—and you’ll know exactly when to change gears.

• Train 3 days/week: Alternate A/B; squat first, press/bench second, pull last.
• Master 5 barbell lifts: Squat, press, bench, deadlift, power clean.
• Progress every workout: Use planned jumps; microload presses/bench/cleans.
• Advance phases on purpose: Phase 2 adds cleans; Phase 3 alternates pulls and adds chins.
• Recover hard: Eat enough, sleep deeply, rest 5+ minutes on heavy sets.
• Track and reset: Log workouts, film form, repeat once, then reset ~90% if needed.
• Know when NLP ends: When session-to-session jumps stop despite doing everything right.

Want ongoing support and templates? Visit Body Muscle Matters and keep your momentum going.