Both programs build serious strength. Here's how they differ on frequency, volume, and deadlift emphasis so you can pick the right one.
June 1, 2026
If you have spent any time researching beginner strength training, you have almost certainly come across two names: StrongLifts 5x5 and Starting Strength. Both are linear-progression barbell programs designed for people who are new to lifting. Both are backed by decades of real-world results. And both are far more similar than the internet arguments about them would suggest.
This guide breaks down the structure, differences, and ideal use cases for each program so you can make a clear decision and get under the bar.
StrongLifts 5x5 was created by Mehdi Hadim and popularised through his website in the early 2000s. The program alternates between two workouts (Workout A and Workout B) performed three days per week with at least one rest day between sessions.
Workout A: Squat (5×5), Bench Press (5×5), Barbell Row (5×5)
Workout B: Squat (5×5), Overhead Press (5×5), Deadlift (1×5)
You squat every session and add 2.5 kg (5 lb) to the bar each time you successfully complete all sets. Deadlifts get a single heavy work set of 5 reps because they are taxing enough that extra volume is counterproductive for beginners. The StrongLifts app tracks your sessions automatically and reduces the weight for you if you fail a lift three times in a row.
Starting Strength was written by Mark Rippetoe, a powerlifting coach with decades of experience. The original program appeared in his 2005 book Starting Strength: Basic Barbell Training. Like StrongLifts, it alternates two workouts three days per week and increases weight every session.
Workout A: Squat (3×5), Bench Press (3×5), Deadlift (1×5)
Workout B: Squat (3×5), Overhead Press (3×5), Deadlift (1×5)
The novice version also includes the Power Clean (5×3) in place of the deadlift on Workout B after the first few weeks, though many coaches and lifters skip the power clean if bumper plates or a coach are unavailable. The key difference in volume is immediately obvious: Starting Strength uses 3 sets of 5 reps across most lifts, not 5 sets of 5.
The table below summarises the most important structural differences between the two programs.
Sets per main lift: StrongLifts 5 sets vs. Starting Strength 3 sets
Deadlift sets per session: StrongLifts 1 set (every B session) vs. Starting Strength 1 set (most sessions)
Power clean included: StrongLifts No, Starting Strength Yes (optional for many)
Barbell row: StrongLifts Yes, Starting Strength No (power clean instead)
App support: StrongLifts official app (free/paid), Starting Strength third-party apps only
The most significant practical difference is total volume. StrongLifts prescribes 25 reps per main lift versus 15 for Starting Strength. That is 67% more volume on each exercise.
Higher volume generally drives more hypertrophy (muscle size), while lower volume with heavier weights leans toward pure strength. For absolute beginners, both approaches work because any consistent loading produces rapid adaptation. In practice, StrongLifts sessions run slightly longer and become harder to complete as weights increase, while Starting Strength sessions stay shorter but require heavier loads.
Starting Strength places the deadlift at the centre of the program. Rippetoe argues that the deadlift is the most effective movement for developing total-body strength, and he programs it more aggressively than StrongLifts. Beginners on Starting Strength often deadlift in every session early on, progressing to deadlifting on alternate sessions as loads get heavy.
StrongLifts keeps the deadlift to a single set of 5 in the B workout only, adding 5 kg (10 lb) per session, which is a faster rate than other lifts. If raw pulling strength is your priority, Starting Strength gives it more attention.
Yes, but it is rarely necessary. The programs are structurally similar enough that switching mid-run usually just resets your momentum without providing meaningful benefit. Pick one, run it until you stall, then reassess.
Most beginners see measurable strength gains within 4–6 weeks. A full novice linear-progression run typically lasts 3–6 months before weights plateau. Do not cut it short: the adaptation process takes time.
Both programs demand a calorie surplus and sufficient protein (roughly 1.6–2.2 g per kg of bodyweight per day) to support strength gains. StrongLifts' higher volume means slightly greater caloric expenditure per session, but the difference is minor compared to your overall weekly intake.
Both StrongLifts 5x5 and Starting Strength are excellent beginner programs that will produce significant strength gains when followed consistently. StrongLifts wins on ease of use and app support. Starting Strength wins on deadlift emphasis and theoretical depth.
The program you will actually stick with is the right program. If the app helps you stay consistent, use StrongLifts. If you want to understand the mechanics of every lift in detail, read Rippetoe's book and run Starting Strength.
Either way, stop overthinking and start lifting.
