Starting Strength

12-week starter plan

Three sessions a week. Squat every session, and alternate bench press and press, plus a deadlift. Add small amounts of weight each time.

1. Week 1Learn the squat, press and deadlift with a light bar: 3 sets of 5
2. Week 2Squat 3 sets of 5 each session, alternate press and bench 3 x 5, deadlift 1 x 5, adding small weight each session
3. Week 3Squat 3 sets of 5 each session, alternate press and bench 3 x 5, deadlift 1 x 5, adding small weight each session
4. Week 4Repeat your current weights and focus on technique
5. Week 5Squat 3 sets of 5 each session, alternate press and bench 3 x 5, deadlift 1 x 5, adding small weight each session
6. Week 6Squat 3 sets of 5 each session, alternate press and bench 3 x 5, deadlift 1 x 5, adding small weight each session
7. Week 7Squat 3 sets of 5 each session, alternate press and bench 3 x 5, deadlift 1 x 5, adding small weight each session
8. Week 8Repeat your current weights and focus on technique
9. Week 9Squat 3 sets of 5 each session, alternate press and bench 3 x 5, deadlift 1 x 5, adding small weight each session
10. Week 10Squat 3 sets of 5 each session, alternate press and bench 3 x 5, deadlift 1 x 5, adding small weight each session
11. Week 11Squat 3 sets of 5 each session, alternate press and bench 3 x 5, deadlift 1 x 5, adding small weight each session
12. Week 12Repeat your current weights and focus on technique

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 5 METs (Barbell strength training (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Moderate Approximate UK prices.

• Gym membership with a squat rack and platform (about £25 to £60 a month)
• Flat shoes
• A notebook or app

Frequently asked questions