Starting Strength: novice progression, three phases and load increments explained
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What “novice” means
Within the program, progress occurs from one session to the next. “Novice” is not simply a number of months in the gym: it describes adapting to the work and repeating it with a heavier load after recovery. Rippetoe makes clear that no program can increase load forever; once workout-to-workout progression is no longer sustainable, the structure must change.12
The official page’s three phases
| Phase | What stays | What changes |
|---|---|---|
| 1 | Squat 3 × 5; alternating press and bench press 3 × 5 | Deadlift 1 × 5 each session; initial phase usually described as 1–3 weeks |
| 2 | Squat and press/bench alternation remain | Deadlift 1 × 5 and power clean 5 × 3 alternate between A and B |
| 3 | Squat and press/bench alternation remain | Deadlift and power clean alternate on day A; day B includes chin-ups |
These are working sets, excluding warm-up. Phase 2 can last weeks or months depending on the person. In phase 3, the source also describes possible microloading and, for the advanced novice, a lighter middle squat day: this is not a mandatory change from week one.1
Alternation does not reset each Monday
The reference frequency is three non-consecutive days. Press and bench alternate each session: a press–bench–press week is followed by bench–press–bench. In phase 2, deadlift/power-clean alternation follows sessions, rather than permanently assigning a lift to a weekday.1
How much does load increase?
The official page gives examples of larger initial jumps followed by smaller ones, distinguishing lifts, age and experience. It explicitly says there is no single prescription for everyone. A 5 lb increase is about 2.3 kg; 2.5 lb is about 1.1 kg. These must not silently become “+5 kg” and “+2.5 kg”.1
In the 2015 article, Rippetoe cites 5 lb squat and deadlift increases for a young novice and smaller increments, even 1.5–2 lb, for press and bench. These illustrate his model and stated audience, not targets for every reader.2
When the work is missed
Rippetoe first checks three factors: rest between sets, size of load jumps and general recovery (food and sleep). His rest example can reach seven or eight minutes when needed to finish the sets: this is not a circuit with a fixed short rest.2
The two consulted pages do not provide one complete rule such as “always cut 10% after three misses”. None is added here. The dietary numbers in the 2015 opinion article are not repeated as universal nutrition advice.
Illustrative reading examples
A hypothetical 40 kg squat for 3 × 5 gives 15 working reps and 600 kg of external volume. A hypothetical 60 kg deadlift for 1 × 5 gives five reps and 300 kg. Both exclude warm-up: they do not demonstrate that one session is easier or more effective.
In phase 2, “power clean 5 × 3” means fifteen reps across five sets, not three sets of five. Silently replacing it with a row does not preserve the identical official routine. Example loads are arbitrary, not suggested weights.
Limits and endurance training
- The sources are official method and author explanations, not controlled evidence that Starting Strength is superior to other programs.
- Squat, deadlift and power-clean technique cannot be learned from this summary. It does not replace technical instruction or individual assessment.
- The model prioritises strength and recovery to increase load. The consulted sources do not validate adding the full progression to a running, cycling or swimming plan.
- Phase lengths and increments are source references, not deadlines for proving improvement.
- This is not Texas Method: that is a distinct weekly structure, covered separately.
Sources
- Starting Strength, Starting Strength Training Programs, phases 1–3 and general notes.
- Mark Rippetoe, The First Three Questions, 30 December 2015. Author explanation of increments, rest and stalls.
Sources consulted on 29 October 2026. Description of the official progression, not an individual plan.