Starting Strength vs. StrongLifts: Which Is Better?

Training for strength is different than training for size. However, as your muscles get stronger, you’ll begin to lift heavier, leading to hypertrophy. Have you ever seen a skinny powerlifter? Probably not. 

As you already know, there are several training programs available for those looking to build mass and strength. We’re not talking about the kind of stuff you read about in fitness magazines. Those articles repeat the same information over and over, featuring cookie-cutter workouts for the average Joe. 

When it comes to Starting Strength vs. StrongLifts, both programs have stood the test of time. 

They are based on heavy lifts and follow the core principles of strength training, like progressive overload. These training systems have proven results and make a good choice for novice and intermediate lifters. 

But that’s not all. 

You can also use these programs to break through plateaus and take your workouts to the next level. If let’s say, you’re trying to gain size, you can go on bulk and use either Starting Strength or StrongLifts to put on serious mass. 

Let’s cut to the chase and see how these training systems work! With this information, you’ll be able to choose the best workout plan for your needs. 

Size vs. Strength: Diet and Training Considerations

As you might have noticed, powerlifters look completely different than bodybuilders. In general, they are bigger and have less muscle definition. Bodybuilders, on the other hand, are known for their ripped bodies, with shredded abs and well-defined muscles. 

These differences are largely due to their diet and training routine. 

Take nutrition, for example. It’s not uncommon for powerlifters to eat 5,000 or more calories per day. Their carbohydrate intake is also significantly higher than that of a bodybuilder. 

A high-carb, high-calorie diet makes it easier to build mass and strength. The extra carbs help replenish your glycogen stores and fuel your workouts. 

According to the Journal of the International Society of Sports Nutrition (JISSN), strength athletes participating in intense training should consume around 50 to 80 calories per kilogram of body weight per day, including:

• 1.5-2 grams of protein per kilogram of bodyweight
• 5-8 grams of carbs per kilogram of bodyweight
• Dietary fat should account for about 30% of daily calorie intake

Bodybuilders consume fewer calories and carbs, even when bulking up. The journal Sports, for example, makes the following recommendations:

• 1.6-2.2 grams of protein per kilogram of bodyweight
• 3-5 grams of carbs per kilogram of bodyweight
• 0.5-1.5 grams of fat per kilogram of bodyweight

Bodybuilder vs. Powerlifter

In bodybuilding, the goal is to maximize hypertrophy aka muscle growth without adding unnecessary body fat. Aesthetics matter most. 

Furthermore, a bodybuilder’s training program will differ from that of a powerlifter. As we’ve discussed in a previous post, powerlifters focus on three core exercises: bench presses, squats, and deadlifts. 

Bodybuilders, on the other hand, use a larger variety of exercises to hit their muscles from all angles and build a symmetric physique. 

They also customize their workouts depending on whether they want to build mass or lose fat. High-intensity interval training is often an integral component of their training plan as it helps them maintain low body fat levels.

Why Does It Matter? 

In order to get stronger, you must look beyond traditional bodybuilding programs. Here is why. 

Muscle hypertrophy is an increase in the size of muscle cells and individual muscle fibers. 

Muscle strength is the maximum amount of force that a muscle can produce to overcome resistance in a single effort. 

These two training goals are not mutually exclusive, but each requires a different approach. 

If you want to gain strength, all it takes is a gradual increase in the workload placed on your muscles. A high-carb, high-calorie diet may further speed up your progress. 

If you’re looking to build mass, you need to do a lot more than just lift heavier weights and increase your calorie intake. It gets even harder when you’re trying to minimize fat gain and build an aesthetic physique. 

An increase in muscle mass may provide some strength advantage. However, your approach to diet and training will depend on the desired outcome: hypertrophy or strength. 

A combination of strength and muscle training will work for most recreational athletes. And that’s where training programs like StrongLifts and Starting Strength prove their value. 

Both workout plans are based on compound movements, like squats and deadlifts. As a result, they’ll help you get stronger. Additionally, both programs are diverse and challenging enough to stimulate hypertrophy. 

What Is “Starting Strength?”

Starting Strength was developed by Olympic weightlifting coach and competitive powerlifter Mark Rippetoe. It’s a systematic approach to barbell training, consisting of 1 to 5 sets per exercise. 

This training system is designed to increase overall strength. The movements are highly functional and hit all the major muscle groups. It includes only five barbell exercises plus chin-ups, making it ideal for those who are short on time or prefer to work out at home. 

The program appeals to beginners, but it may also benefit intermediate lifters. Its purpose is to help novices gain strength quickly. 

What differentiates Starting Strength from other training plans is its simplicity. You’ll alternate between workout programs, with a rest day between them. 

The exercises included in this program are:

• Squats
• Barbell power cleans
• Overhead presses
• Bench presses
• Deadlifts 
• Chin-ups

Except for power cleans (where you must do 5 sets of 3 reps each), all movements require 1 to 5 sets. For best results, lift the maximum amount of weight possible and stick to five rep range. 

Getting Started 

Both StrongLifts and Starting Strength use a linear progression, which involves increasing the weight every time you work out, or at least weekly. Basically, it’s a form of progressive overload. 

This training program has three phases, each consisting of two workouts. Whether you’re a novice or an intermediate lifter, you’ll train three times a week. Let’s break down each phase of Starting Strength. 

Phase #1

The first phase lasts one to three weeks and includes the following workouts:

Workout #1 

• Squats — 3 sets x 5 reps
• Bench press / overhead press — 3 sets of 5 sets 
• Deadlift — 1 set x 3 reps

Workout #2

• Squats — 3 reps x 5 reps
• Bench press / overhead press — 3 sets of 5 sets 
• Deadlift — 1 set x 5 reps 

If you choose to do the bench press during your first workout, perform the overhead press during your second workout. Take a day off after each session. For example, you can try the following routine:

• Monday: Workout #1
• Tuesday: Rest
• Wednesday: Workout #2
• Thursday: Rest
• Friday: Workout #1
• Saturday: Rest
• Sunday: Rest

There are no rules regarding the amount of rest time between sets, but try not to exceed 3 minutes. 

According to Starting Strength, healthy young men should squat 40 to 50 pounds more by the end of Phase 1. Your deadlift should increase by 50 to 70 pounds, while your press should increase by 15 to 20 pounds. 

Women, on the other hand, should squat and deadlift about 10 pounds more compared to when they started. Try to increase the weight by 5 pounds or so for all the other exercises. 

Phase #2

The second phase includes the same workouts with the same number of reps and sets as the first phase. The difference is that you will replace the deadlift with 5 sets of 3 reps of power cleans during workout #2. 

This phase will last anywhere from several weeks to several months, depending on your progress. 

So why do the power clean? 

First of all, this compound movement hits most muscles in your body, including your quads, glutes, calves, hamstrings, shoulders, and traps. It also works your abs, leading to a stronger core. 

Due to its dynamic nature, it helps develop power, speed, force, and explosiveness. In the long run, it can improve your vertical jump and boost athletic performance. The power clean is actually used to assess strength and power performance in athletes.  

Phase #3

The third phase of Starting Strength consists of two workout programs — just like the previous phases. 

This time, you’ll alternate between deadlifts and power cleans (5 sets of 3 reps each) during the first workout and swap deadlifts for chin-ups during the second workout. 

Another difference is that you’ll increase the load as little as possible — about 2.5 pounds or less for overhead/bench presses and power cleans. Additionally, you’ll add weight to your squats only two times a week. 

Starting Strength Tips for Better Results

Like most training programs, Starting Strength requires a good warm-up to prepare your muscles for the demands of exercise. Rippetoe provides some examples of warm-up sets on his website.

This step is important, so don’t skip it. A good warm-up session will increase blood flow to your muscles while gradually raising your heart rate. Plus, it elevates your temperature, helping your muscles perform more efficiently. 

Warming up can also lower your risk of injury and enhance your overall performance. On top of that, it prepares you mentally for exercise. 

Another aspect to consider is your ability to follow the program as recommended. Rippetoe suggests decreasing the weight by 8 to 10% and then trying to increase it again if you cannot complete the prescribed number of sets and reps. 

If you’re over 50 or out of shape, you may skip the power clean as it carries a higher injury risk. However, if you’re a young healthy man or woman, there’s no reason to omit this exercise or replace it with a different movement. 

What you eat matters too. Rippetoe recommends eating ample amounts of protein, carbs, and fats. Before getting started, see the five rules of workout nutrition and check out these diet tips for building mass. 

Remember, this program is meant to help you get stronger, which won’t happen if you’re living on salads. In fact, you need to eat a little bit more than usual to fuel your muscles and have the energy needed for a challenging workout. 

Starting Strength isn’t your only option, though. You can also try StrongLifts, one of the most popular strength training plans out there. Let’s see how it works.

What Is StrongLifts?

StrongLifts is a simple yet effective workout program for beginner lifters looking to get stronger. Compared to Starting Strength, it’s much simpler and straightforward. It includes just two workouts, each consisting of three barbell movements. 

Several variations exist, with StrongLifts 5×5 being the most popular. As its name suggests, it requires 5 sets of 5 reps per exercise. 

The StrongLifts 5×5 method is promoted by Mehdi Hadim, a professional coach. His training philosophy is based on several key principles: 

• Focus on compound movements to hit all the major muscle groups
• Increase the weight regularly 
• Stick to five reps per set so you can lift the heaviest weight possible without getting fatigued
• Use free weights instead of gym machines
• Plan your workouts and stick to your training routine
• Eat whole foods and prepare your meals at home
• Keep things simple and don’t fall for the latest fads 

This training system wasn’t developed by Mehdi, but he’s the one who brought it to the public. After trying it himself, he got fantastic results and started to learn more about it and promote it worldwide. 

Getting Started with StrongLifts 5×5

StrongLifts 5×5 can be summed up in one sentence: perform 5 sets of 5 reps for five exercises (except for the deadlift, which requires just 1 set), three times per week.

Sounds simple, doesn’t it? 

Like Starting Strength, this training plan requires alternating between two workouts as follows:

Workout #1

• Squats — 5 sets of 5 reps
• Bench presses — 5 sets of 5 reps
• Barbell rows — 5 sets of 5 reps

Workout #2

• Squats — 5 sets of 5 reps
• Overhead presses — 5 sets of 5 reps
• Deadlifts — 1 set of 5 reps

Depending on your schedule, you can train on Mondays, Wednesdays, and Fridays, or whenever your time allows as long as you take a day off between workouts. Here’s an example:

• Monday: Workout #1
• Tuesday: Rest 
• Wednesday: Workout #2
• Thursday: Rest 
• Friday: Rest
• Saturday: Workout #1
• Sunday: Rest 

Start with a light load and increase it gradually as you progress. If you’re already in shape, begin with 50% of your five rep max. As a rule of thumb, use the same weight for all sets and reps. 

According to Mehdi, StrongLifts 5×5 not only increases muscle strength but also helps build mass, burns fat, and improves physical performance. Your power, endurance, and flexibility may improve too.

Starting Strength vs. StrongLifts: Side-by-Side Comparison 

Now that you know more about Starting Strength vs. StrongLifts, you may wonder which one is best. Both programs work and can be effective if executed properly. However, Starting Strength is more complex and may yield better results in the long run. 

But let’s see what the research says. 

Both StrongLifts and Starting Strength are based on the principle of progressive overload. 

According to the journal Sports Physical Therapy, it’s important to gradually increase stress on the muscles to make gains in size and strength. Once your muscles adapt to a specific workload, you’ll stop seeing results. 

To incorporate progressive overload into your workouts, you need to increase either the weight or training volume. Another option is to complete more sets or sets. Furthermore, you may perform a larger number of exercises or take shorter breaks between sets. 

StrongLifts and Starting Strength require gradually increasing the resistance. Therefore, both training systems can help you build mass and get stronger. 

Compound Movements

Additionally, they consist of compound (multi-joint) movements, such as squats, deadlifts, and presses. When it comes to isolation versus compound exercises, both can be effective for building muscle and strength — depending on your fitness level. 

Multi-joint movements, though, has been shown to produce greater strength increases than isolation work. 

These types of exercises are more time-efficient and allow you to lift heavier loads. Plus, they are simpler and more functional than isolation movements, leading to greater adherence. 

Another aspect to consider is your training volume. StrongLifts requires 5 sets per exercise while Starting Strength recommends no more than 3 sets. 

In clinical trials, higher volume workouts consisting of four or six sets have been shown to elicit a greater hormonal response than low-volume training programs. 

However, Starting Strength includes a wider range of compound movements. This aspect alone allows for greater workout variety, leading to increased stress on the muscles. 

What’s the Verdict? 

As you see, both training systems have their perks. Choosing one depends largely on your overall conditioning. 

At first glance, StrongLifts seems a lot easier to follow than Starting Strength. But it requires a significantly higher training volume and hence it’s more suitable for intermediate lifters. 

Starting Strength is ideal for novices as it allows them to build a solid foundation and learn the basic compound movements. 

All in all, there’s no clear winner when it comes to Starting Strength vs. StrongLifts. Consider your fitness level and experience as well as your training goals. Feel free to experiment with both programs and then choose one that works best for you. 

Of course, whichever one you try, you can always speed up your results with the right work out supplement. We recommend Vintage Brawn™ – a combination of the three most-prized protein sources Golden Era athletes relied on to build their lean muscle mass and speed recovery. It also tastes great.

In the meantime, check out these deadlift programs to increase your one-rep max and avoid strength plateaus. We’ll show you the exact steps needed to build overall strength and maximize your workouts. 

What’s your take on Starting Strength vs. StrongLifts? Have you tried any of these programs, or can you recommend a different one? Share your experience below!