Starting Strength: Basic Barbell Training, 3rd edition

Author: Mark Rippetoe, Lon Kilgore
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by hoorayimhelping   2019-05-16
I was in your spot 8 years ago. Long time surfer, skater, wakeboarder whose body started crapping out. This book changed my life:

Strength training with barbells fixed all those aches and pains in my knees and joints that braces and doctors and physical therapy couldn't. When I started squatting, I suddenly stopped being afraid to walk down stairs. My posture improved. I noticed I had way more endurance when riding, and it made ever part of that, from carving to pumping, easier and better and more powerful.

For me personally, resistance training with weights is better than almost any other exercise for managing ADHD. I don't know what it is, but something about lifting keeps me focused and calm for a few days after a workout. Cardio never really did that for me.

by wreath   2019-04-25
I cannot recommend this enough. The app is so simple and the workouts are around one hour (with heavy lifts).

I highly recommend Mark Rippetoe's book Starting Strength[0] to learn the mechanics of the lifts. StrongLifts is a sorta rip off of Starting Strength.


by Stunting   2019-04-14
Hey bud. Instead of sending $8 a month to have information that is already accessible to you regurgitated to you with pretty UI try this instead...

Do you walk? If you don't, start there.

A study of sedentary, overweight men and women (aged 40 to 65 years) showed they lost body fat and weight when they walked or ran 12 miles a week during an 8-month study, without changing their diet. A control group of non-exercisers all gained weight and fat during the 8-month study."

Do you sit at a desk a lot? You probably have poor posture associated with it. Do any yoga, at all. Literally any program.

Here's one from my favorite online yogi -

Do you want to lift weights? For $8, one time, you can order Starting Strength by Mark Rippetoe. -

This book will teach you how to lift the weights, as well as how to program the lifts, which is twice as much as this app is claiming to do. At 1/12th the price for the first year, 1/24th the second, and 1/36th the third, etc..

by throw0101a   2019-01-26
Rippetoe's stuff is pretty good. The first book on why barbells and getting started:


After a few months you'll exhaust that (perhaps just take it out of the library?), and need more intermediate-level information:


Otherwise, some others have suggested a few Reddit threads; see also /r/fitness.

by PapaDock820   2018-11-10

So, Mark Rippetoe gets extremely preachy and he likes to smell his own farts. But I still recommend Starting Strength . Ignore his comments on drinking a Gallon of Milk a day to gain muscle mass, and don't fall in love with his hip drive comments. BUt as far as breaking down the most efficient and safe way to perform Press, Bench Press, Squat, and deadlift, I'd say it's the best beginner book.

I would follow Juggernaut Strength on YouTube. For women specifically, I would follow Megsquats (though she is Powerlifting specific).

by n0russian   2018-11-10

Lmao. Starting Strength and eat, eat, eat, eat, eat. If you cut now you will legit look like a walking skeleton.

by dweezil22   2018-11-10

Gallon Of Milk A Day

It was originally popularized by Starting Strength

Good news: If you're a beanpole 16 year old with raging hormones that wants to become an offensive lineman, this is PERFECT for getting some massive newb gains

Bad news: Most of us aren't that, most of us will just get fat

If you're 6'2" and skinny and active enough, it could help I suppose.

by speedy2686   2018-11-10

Who ever downvoted you is an asshole. Buy this book .

by ScrubOmelette   2018-11-10

Apologize for the length. This took a lot longer than I thought it would, and now I'm tired and I don't want to edit it down for verbiage. Also, just my opinions--maybe it'll help in some way.

This may not apply to you, but if it does, maybe it'll help-- start small, and begin with a simple (but dedicated) attempt at consistent weight-lifting.

Select a weight-lifting program, and then stick to it.

Example of a weight-lifting program: Mark Rippetoe's Starting Strength ([ ).

Simplified version: Strong Lifts 5x5 (; if you can, do power cleans instead of bent-over rows.

When I say "program," I mean to schedule the following onto your calendar (or an exercise log app of your choice):

  1. What exercises you will do and on what days
  2. How many sets
  3. How many reps per set
  4. In what order
  5. How many seconds between sets for rest (use the native clock app on your smartphone if need be)

Why a weight-lifting program where you must specify your daily targets at this level of detail (prior to showing up)?

  1. By specifying each and every target for every lift, you have set a goal.
    1. If you hit your goals, however small, you have kick-started the virtuous cycle of becoming someone who hits their goals.
    2. Repeated miniature wins will compound and stack up quickly. The change is even more notable if you began this process as someone who has never consciously declared goals and actively tried to achieve them.
  2. Why set goals when lifting?
    1. Consciously recognizing that you've obtained your goals has real physiological benefits. For guys, I strongly suspect that it's a bit like winning a small conflict--you walk away taller, because you "won," therefore boosted testosterone. More testosterone may help with the pervading sense of languid aimlessness and provide a boost of resilience when facing setbacks. Just "exercising" is certainly good, but exercising while achieving goals is better.
    2. Mid-way through these programmatic weight-lifting regimes, a lot of guys undergo their first true embodied encounter with the path of meaning. Having built up the fundamentals on most of their compound barbell lifts, they effectively have one foot in the zone of mastery (after all, they ARE someone who has done all of the lifts up to this point), and another foot in the unknown--the challenge work-weight sets for the day's visit at the gym. It's around this time that the psychological boosts become hard to miss. This is when your friend becomes addicted to lifting--after all, being in-the-zone feels fantastic.

If you're in a tough spot, this is a great way to start small. Barring being unable to go to a gym (or bootstrap a cheap home squat rack gym), the only thing that has to change to get this going is you, which means this is well within most people's capability. It's also a great fallback routine when life's difficulties pile-on again. Once you get familiar with the benefits of goal-oriented weight-lifting, it becomes easier to "see" the path of meaning (i.e. the pattern) in other pursuits in life. Some may literally require the exact same approach, with the only difference being that you just have to tailor the weight-lifting framework to the new set of skills that you'd like to take on. To sum it all up--this is a great way to rack up easy psychological "wins" either to recover from setbacks in life or to prepare you to take on new challenges in other aspects of your life.

by JCJ2015   2018-11-10

OP, you have received some advice on this thread that isn't great (e.g. don't worry about not squatting to depth).

I am an actual strength coach. For years, I've coached old people, kids, middle aged business people, mothers of four, underweight males, obese people, college get the idea. I have yet to meet a single person for whom mobility is a restricting issue in the first session (i.e. can't squat due to tight <insert muscle here>) except for the shoulders, which can generally be opened up within a few sessions. Even holding for shoulders only, I've only had three people that couldn't low bar on their first day with acceptable wrist neutrality. Here's my advice to you.

  1. buy the book , and read it. This will be the most useful thing for you to do as you begin this process. As you do this, you're going to get a lot of people that are going to question you as to why you're doing what you're doing, and this book gives a very solid base of information to respond from.
  2. Unless you're 6'10", you're fairly overweight. Don't crash diet; it will make you feel crappy and it will disrupt your strength training. Plus, I don't want you in a huge deficit because I need some energy for training. Find a point with a reasonable calorie deficit, and stick there. All you're looking for is gradual fat loss. Be aware that as you add muscle, you may not see the scale move every week. Do measurements before you start so that you have some metric to check progress with.
  3. Commit to some GPP a few times a week, but be aware that it will probably make you hungry, and you'll be in danger of eating back more calories than you burned. We're not looking for anything like 90 minutes on a treadmill here. More like 15 minutes on the prowler sled or 20 minutes on a stair master or 30 on a bike.
  4. Find and hire a qualified coach for a few sessions. I cannot stress this enough. You can learn yourself and do well, but you will waste a lot of time with things like worrying about butt wink and mobility and a lot of stuff that will waste your time. A qualified coach can fix butt wink (to the extent that it needs to be fixed) in a session or two, and help mitigate fears about what you're doing right and what you're doing wrong.
  5. Train! You will find that a multitude of issues resolve themselves as you get stronger. Here's one stretch that I do use and find to be useful with new trainees.

Good luck. If you do this for a year you'll look back and wonder how you lived without it.