Strength training is a cornerstone of fitness, offering numerous benefits such as improved muscle mass, better metabolic health, and enhanced physical performance. For beginners, choosing the right programme can make or break their progress.
Source: Bastien Plu / UnsplashThis article presents the three best strength training programmes for beginners in 2025, backed by scientific evidence and designed for optimal results.
What Makes a Strength Training Programme Effective?
Before delving into specific programmes, it’s crucial to understand the elements of an effective beginner’s strength training plan. A good programme should include progressive overload, compound movements, sufficient recovery, and scalability to accommodate individual progress. Studies highlight the importance of consistency and gradual increases in workload to maximise strength gains (Kraemer & Ratamess, 2004).
1. Starting Strength
Overview
Starting Strength, developed by Mark Rippetoe, is a foundational programme aimed at teaching beginners proper technique while building a solid strength base. It focuses on a small number of compound lifts: the squat, deadlift, overhead press, bench press, and power clean (optional).
Structure
Starting Strength employs three workouts per week, alternating between two sessions:
Workout A:
- Squat: 3 sets of 5 reps
- Bench Press: 3 sets of 5 reps
- Deadlift: 1 set of 5 reps
Workout B:
- Squat: 3 sets of 5 reps
- Overhead Press: 3 sets of 5 reps
- Power Clean (or Barbell Row): 5 sets of 3 reps
Benefits
The programme’s simplicity makes it ideal for beginners, while the emphasis on compound lifts ensures the recruitment of multiple muscle groups. Research supports the efficacy of compound exercises in stimulating greater hormonal responses and overall strength adaptations (Westcott, 2012).
Key Considerations
Proper form is crucial to avoid injury. Beginners should prioritise learning technique under supervision or by following instructional material provided by Starting Strength.
2. StrongLifts 5×5
Overview
StrongLifts 5×5 is another popular beginner programme that emphasises progressive overload and simplicity. Created by Mehdi Hadim, this programme focuses on five key barbell exercises performed for five sets of five reps.
Structure
StrongLifts alternates between two workouts, performed three times per week:
Workout A:
- Squat: 5 sets of 5 reps
- Bench Press: 5 sets of 5 reps
- Barbell Row: 5 sets of 5 reps
Workout B:
- Squat: 5 sets of 5 reps
- Overhead Press: 5 sets of 5 reps
- Deadlift: 1 set of 5 reps
Benefits
The 5×5 structure allows beginners to focus on mastering a few essential lifts while progressively increasing weight. Research indicates that performing multi-joint exercises with moderate volume is effective for building strength and muscle hypertrophy (Schoenfeld et al., 2014).
Key Considerations
While effective, the programme can become physically demanding as weights increase. Ensuring proper recovery and nutrition is essential to avoid overtraining.
3. GreySkull LP (Linear Progression)
Overview
The GreySkull LP programme, created by John Sheaffer, offers a flexible approach to beginner strength training. It includes modifications for different goals, making it suitable for various fitness levels.
Structure
GreySkull LP follows a three-day-per-week schedule, alternating between two workouts:
Workout A:
- Squat: 2 sets of 5 reps, 1 set of 5+ reps (AMRAP: as many reps as possible)
- Bench Press: 2 sets of 5 reps, 1 set of 5+ reps
- Pull-Ups: 3 sets to failure
Workout B:
- Squat: 2 sets of 5 reps, 1 set of 5+ reps
- Overhead Press: 2 sets of 5 reps, 1 set of 5+ reps
- Deadlift: 1 set of 5 reps
Benefits
The AMRAP sets in GreySkull LP allow trainees to push beyond prescribed reps, promoting progressive overload. This approach aligns with evidence suggesting that training closer to failure enhances strength and hypertrophy outcomes (Fisher et al., 2017).
Key Considerations
Beginners should monitor their form during AMRAP sets to minimise injury risk. Additionally, customisation options may require guidance from a coach or experienced lifter.
Choosing the Right Programme
When selecting a programme, consider factors such as individual goals, equipment availability, and time commitment. All three programmes—Starting Strength, StrongLifts 5×5, and GreySkull LP—are designed to help beginners build a strong foundation. Whichever programme you choose, consistency, proper technique, and gradual progression are non-negotiable for long-term success.
Final Thoughts
Strength training is a transformative practice that offers significant physical and mental benefits. For beginners in 2025, Starting Strength, StrongLifts 5×5, and GreySkull LP stand out as the best programmes to develop strength and confidence in the gym. Each of these plans provides a structured and scientifically-backed approach to building strength, ensuring a smooth transition from novice to intermediate lifter.
Key Takeaways
Bibliography
Fisher, J., Steele, J., & Smith, D. (2017). High- and low-load resistance training: Interpretation and practical application of current research findings. Sports Medicine, 47(3), 393-400.
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: Progression and exercise prescription. Medicine and Science in Sports and Exercise, 36(4), 674-688.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2014). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082.
Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.
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