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Program guide

Beginner Powerlifting Programs

Beginner powerlifting programs work best when progression is simple and technique practice stays frequent. Start here if you are still adding weight most weeks and need a plan that teaches the competition lifts without burying you in accessories.

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2 matching programs

Compare Structure, Pros and Cons

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Starting Strength

by Mark Rippetoe

Beginner 3 days/week 12-16 weeks Low volume High intensity

The gold standard for beginner strength training. Linear progression on squat, bench, deadlift, and press using heavy 3x5 sets. Adds weight every session for rapid strength gains.

Pros

  • Simple to follow
  • Rapid strength gains
  • Minimal time in gym
  • Well-documented

Cons

  • Limited hypertrophy focus
  • Can feel repetitive
  • Progress stalls after novice phase

StrongLifts 5x5

by Mehdi Hadim

Beginner 3 days/week 12-20 weeks Medium volume Medium-High intensity

Alternates two workouts (A/B) with 5x5 sets on squat, bench/row, and deadlift/OHP. More volume than Starting Strength. App support makes tracking easy for beginners.

Pros

  • Free app
  • More volume than SS
  • Easy progression system
  • Great community support

Cons

  • Rows may not transfer well to powerlifting
  • Frequent deloads needed later