Beginner · Foundation

STARTER
STRENGTH.

New to the gym? Start here. Simple barbell fundamentals, 3 days a week, with week-by-week progression built in. No guesswork, no overwhelm.

START FREE TRIAL → SEE WEEK 1
52
Weeks
3
Sessions/week
45-60
Mins/session
Full gym
Equipment
What's Inside

BUILT FOR BEGINNERS.

Starter Strength is a full 52-week linear progression programme. Three full-body sessions per week, progressive overload built in, and a focus on learning the main barbell lifts the right way.

01

LINEAR PROGRESSION

Add weight every session. Simple, predictable, effective. The single best training method for a true beginner — and the method that built every serious lifter you've ever seen.

02

THREE FULL-BODY SESSIONS

Monday, Wednesday, Friday. Every session hits squat, hinge, press, and pull. Full recovery days between sessions. Easy to fit into a normal working week.

03

VIDEO DEMOS ON EVERY LIFT

Coached demonstrations of every exercise from every angle. You'll know exactly how to execute before you step up to the bar.

Who It's For

IS THIS YOU?

  • You're new to the gym and don't know where to start
  • You've been working out but never followed a real programme
  • You want to learn squat, bench, deadlift, and press properly
  • You want a simple plan you can follow for a year without second-guessing it
Starter Strength programme training
Sample Week

WEEK 1. IN DETAIL.

This is exactly what Week 1 looks like when you sign up. Full body, three times a week, with every set and rep written out for you.

Block 1 · Week 1
DAY 1
Full Body A
  • Back Squat3 × 5 @ RPE 6
  • Bench Press3 × 5 @ RPE 6
  • Barbell Row3 × 8
  • Plank3 × 30s
DAY 2
Full Body B
  • Conventional Deadlift3 × 5 @ RPE 6
  • Overhead Press3 × 5 @ RPE 6
  • Lat Pulldown3 × 10
  • Dead Bug3 × 8/side
DAY 3
Full Body A
  • Back Squat3 × 5 — add 2.5kg
  • Bench Press3 × 5 — add 2.5kg
  • Barbell Row3 × 8
  • Farmer's Carry3 × 30m

All 52 weeks are built, progressed, and delivered inside the app. Start any Monday.

Equipment

WHAT YOU NEED.

Starter Strength is built around a standard commercial gym. If you can access a rack, a barbell, and a bench — you can run this programme.

BARBELL + PLATES
Essential
SQUAT RACK
Essential
BENCH
Essential
LAT PULLDOWN
Recommended
Your Coach

BUILT BY A PROFESSIONAL.

Conall McElholm

CONALL McELHOLM

S&C Coach · Ulster Rugby · MSc · PhD Candidate

Starter Strength is built on the same principles used to develop academy athletes from scratch at Ulster Rugby. 15+ years across elite sport — rugby, GAA, golf, athletics. MSc in Strength & Conditioning Science, currently completing a PhD at St Mary's University.

FAQ

BEFORE YOU START.

Yes — this is specifically built for complete beginners. The opening block uses very light loads to teach movement patterns first. You'll have video demos for every exercise and clear instructions on how to set up and execute each lift.
Beginners respond fast. Most people add 15–30kg to their squat and deadlift in the first 8–12 weeks. Visible muscle and strength changes typically show up by week 4–6 if you're eating and sleeping well alongside training.
Good — that's the point. Starter Strength is built on progressive overload. Start lighter than you think, get the technique right, and add weight every session. By week 12 you'll be lifting loads that felt impossible in week 1.
Yes. Your subscription gives you access to all 8 programmes. Once you've built a strength base with Starter Strength, Iron Base is the natural next step — but you can switch whenever you want.

START STARTER STRENGTH.
TODAY.

7 days free. £9.99/month after. Cancel anytime.

START FREE TRIAL →
No commitment · Built for beginners · Step-by-step progression

Not quite right? Try a different programme.

Iron Base Olympic Lifting Athletic Edge Hyrox Prep Build & Burn Kettlebell Anywhere Zero Kit

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