// WORKOUT APPS
StrongLifts 5x5 vs Starting Strength: Complete Beginner Program Comparison 2024
StrongLifts 5x5 and Starting Strength represent two of the most popular beginner barbell training programs in the strength community. Both apps focus on teaching fundamental compound movements through linear progression, but they take distinctly different approaches to volume, exercise selection, and training philosophy. StrongLifts 5x5, created by Mehdi, emphasizes higher volume with 5 sets of 5 reps and includes barbell rows, while Starting Strength, developed by legendary coach Mark Rippetoe, uses lower volume with 3 sets of 5 reps and incorporates power cleans for athletic development. The choice between these programs often comes down to training goals, recovery capacity, and personal preferences. StrongLifts appeals to beginners who want more muscle-building volume and prefer the structured app experience, while Starting Strength attracts those seeking efficient strength gains and athletic power development. Both programs have produced thousands of success stories, but understanding their fundamental differences is crucial for selecting the right foundation for your strength journey.
StrongLifts 5x5
$9
Starting Strength
$14
[FEATURE COMPARISON]
| Feature | StrongLifts 5x5 | Starting Strength |
|---|---|---|
|
Training Volume Total number of sets per exercise and weekly training load |
5x5 sets (25 total reps per exercise) | 3x5 sets (15 total reps per exercise) |
|
Exercise Selection Core movements and specialized exercises included |
Squat, Bench, OHP, Barbell Row, Deadlift | Squat, Bench, OHP, Power Clean, Deadlift |
|
Progression Rate How quickly weight is added to the bar |
5lbs per workout (10lbs deadlift) | 5lbs per workout (varied by individual) |
|
Squat Frequency How often squats are performed per week |
Every workout (4.5x per week) | Every workout (4.5x per week) |
|
Session Duration Typical time needed to complete each workout |
60-90 minutes (high fatigue from volume) | 45-60 minutes (lower volume, faster) |
|
Learning Curve Technical complexity and beginner-friendliness |
Moderate (barbell rows challenging) | High (power cleans require coaching) |
|
Plateau Management How the program handles strength plateaus |
Deloads, then reduces to 3x5, then 3x3 | Deloads, then transitions to intermediate program |
[PROS & CONS]
StrongLifts 5x5
Pros
- Higher volume promotes muscle growth alongside strength
- Intuitive app with automatic progression tracking
- Barbell rows build upper back better than power cleans
- Simple 5x5 scheme easy to understand
- Better long-term plateau management system
Cons
- High fatigue from squatting 5x5 every workout
- Sessions can exceed 90 minutes as weight increases
- May lead to burnout faster than lower volume programs
Starting Strength
Pros
- Lower volume allows heavier weights and faster strength gains
- Power cleans develop explosive athletic power
- Shorter, more efficient 45-60 minute sessions
- Extensive educational resources and coaching cues
- Proven track record with decades of success stories
Cons
- Power cleans difficult to learn without coaching
- Lower volume may limit muscle-building potential
- Less upper body work compared to StrongLifts
- Rapid transition to intermediate programming needed
[OUR VERDICT]
StrongLifts 5x5 wins for most beginners due to better muscle-building volume and user-friendly app design, while Starting Strength suits athletes seeking explosive power development.
The choice between StrongLifts 5x5 and Starting Strength ultimately depends on your training goals and recovery capacity. StrongLifts 5x5 wins for beginners prioritizing muscle building alongside strength gains. The higher volume (5x5 vs 3x5) provides more hypertrophy stimulus, and barbell rows offer superior upper body development compared to power cleans for physique goals. The structured app interface makes progression tracking effortless, though the high volume can lead to burnout as weights increase.
Starting Strength excels for those seeking pure strength gains and athletic development. The lower volume allows for heavier weights and better recovery between sessions, while power cleans develop explosive power crucial for sports performance. Mark Rippetoe's extensive educational resources provide unmatched technical instruction, though the program's complexity requires more coaching or self-study.
For most beginners focused on general fitness and physique improvement, StrongLifts 5x5 offers a better balance of strength and muscle development. However, young athletes or those with powerlifting aspirations should consider Starting Strength for its superior strength-building efficiency and technical foundation. Both programs will build impressive strength in 6-12 months, but StrongLifts provides a more sustainable long-term approach for the average trainee.
Our pick:
StrongLifts 5x5
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