For anyone starting strength training, the most important decision is choosing a program that is simple, structured, and proven to work. The Starting Strength Novice Linear Progression (SSNLP) does exactly that.
I ran this program early in my training and saw the fastest strength gains of my entire lifting career. Weight went on the bar nearly every session. Bodyweight increased. Technique improved under load. The progress was obvious and measurable.
I logged every workout. You can see exactly how the weights moved, session by session, here:
[View my full Starting Strength training log]
Understanding the Starting Strength Novice Linear Progression
The Starting Strength Novice Linear Progression is a straightforward program built around a small number of compound barbell lifts. The focus is on movements that train the largest amount of muscle mass through effective ranges of motion.
The core lifts are the squat, deadlift, bench press, overhead press, and power clean. Each workout uses low to moderate reps with progressively heavier weights.
The defining feature of the program is linear progression. As long as you complete the prescribed sets and reps with acceptable form, weight is added to the bar every session. For a true novice, this phase can last weeks or months.
That rate of progress feels unrealistic until you experience it.
The Benefits of the SSNLP
The SSNLP works exceptionally well for beginners for a few clear reasons.
Simplicity
The program is easy to follow and hard to mess up. A small number of lifts, clear prescriptions, and built-in progression remove guesswork and decision fatigue.
Rapid Strength Gains
Because the program emphasizes compound lifts and frequent loading, strength increases quickly. Squats and deadlifts move up fast. Upper-body lifts follow more gradually but consistently.
Progressive Overload
Weight increases every session as long as recovery allows. This consistent exposure to heavier loads drives adaptation without unnecessary complexity.
Technique Under Load
Repeating the same lifts frequently allows beginners to refine technique while getting stronger. This builds movement skill and confidence under the bar, not just muscle.
Program Structure
Workout A
- Squat – 3×5
- Bench Press – 3×5
- Deadlift – 1×5
Workout B
- Squat – 3×5
- Overhead Press – 3×5
- Deadlift – 1×5
Workouts alternate each session, typically three days per week.
I also worked with a Starting Strength online coach during this phase. For someone just starting out, this is absolutely worth the cost. Having form checks, clear guidance, and an experienced eye removes early mistakes that can slow progress or lead to injury. If you are new to barbell training, it is one of the highest return investments you can make.
Progression and Deloading
Each lift starts with a weight that allows all reps to be completed with solid form. Weight is added every session, usually in small increments.
Eventually, progress slows. Missed reps or form breakdown signal the end of simple linear progression for that lift. At that point, weight is reduced slightly and built back up, or more advanced programming is introduced.
When I ran the program, this phase marked the transition point, not failure. The rapid gains had already been made.
Listening to Your Body
The SSNLP is demanding. Recovery matters. Sleep, food, and rest days are not optional.
Minor fatigue is expected. Pain is not. Adjustments may be necessary based on age, bodyweight, work stress, or recovery capacity. The goal is steady progress, not grinding yourself into the ground.
Final Thoughts
The Starting Strength Novice Linear Progression is one of the most effective ways to build a base of strength. It works because it is simple, aggressive, and focused on the lifts that matter.
You do not run it forever. You run it until it stops working.
If you want to see what that progression actually looks like in practice, my full training log is published here with weights, sets, reps, and notes:
[View my full Starting Strength training log]
Those were the fastest gains I’ve ever made, and they set the foundation for everything that came after.