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Starting Strength: Basic Barbell Training, 3rd edition Paperback – November 11, 2011
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-- Why barbells are the most effective tools for strength training.
-- The mechanical basis of barbell training, concisely and logically explained.
-- All new photographs and improved illustrations of all the lifts, and the biomechanics behind them.
-- Complete, easy-to-follow instructions for performing the basic barbell exercises: the squat, press, deadlift, bench press, power clean, and the power snatch.
-- Revised instruction methods for all six lifts, proven effective in four years of seminar, military, and group instruction.
-- How the human body adapts to stress through recovery, and why this is the foundation of the development of strength and lifetime health.
-- How to program the basic exercises into the most effective program for long-term progress.
-- Completely indexed.
-- The most productive method in existence for anyone beginning a strength training program.
- Print length347 pages
- LanguageEnglish
- PublisherThe Aasgaard Company
- Publication dateNovember 11, 2011
- Dimensions8.5 x 0.75 x 10.98 inches
- ISBN-100982522738
- ISBN-13978-0982522738
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Product details
- Publisher : The Aasgaard Company; 3rd edition (November 11, 2011)
- Language : English
- Paperback : 347 pages
- ISBN-10 : 0982522738
- ISBN-13 : 978-0982522738
- Item Weight : 2.2 pounds
- Dimensions : 8.5 x 0.75 x 10.98 inches
- Best Sellers Rank: #5,052 in Books (See Top 100 in Books)
- #6 in Sports Training (Books)
- #8 in Weight Training (Books)
- Customer Reviews:
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About the author
Mark Rippetoe is the author of Starting Strength: Basic Barbell Training, Practical Programming for Strength Training, Strong Enough?, Mean Ol' Mr. Gravity, and numerous journal, magazine and internet articles. He has worked in the fitness industry since 1978, and has been the owner of the Wichita Falls Athletic Club since 1984. He graduated from Midwestern State University in 1983 with a Bachelor of Science in geology and a minor in anthropology. He was in the first group certified by the National Strength and Conditioning Association as a CSCS in 1985, and the first to formally relinquish that credential in 2009. Rip was a competitive powerlifter for ten years. He won the 198-pound weight class at the Greater Texas Classic in 1982, and placed in state- and regional-level meets for the next 6 years, retiring from competition in 1988. For the next 10 years Rip announced most of the powerlifting meets in North Texas, including the 1995 APF Nationals in Dallas. He retired from powerlifting altogether in 1997, to focus more on Olympic weightlifting.
Rip acquired a solid background in coaching the Olympic lifts as a result of his coach, Bill Starr, using them in his powerlifting training. Further experience with the Olympic lifts came with exposure to the coaching of Tommy Suggs, Jim Moser, Dr. Lon Kilgore, Angel Spassov, Istvan Javorek, Harvey Newton, Mike Conroy, John Thrush, and many fellow lifters. Rip obtained his USWF Level III certification in 1988 at the USOC’s Olympic Training Center in Colorado Springs with Mike Stone, Harvey Newton, and Angel Spassov on faculty. His USAW Senior Coach certification was achieved in 1999 at the OTC with Lyn Jones, John Thrush, and Mike Conroy. He was invited, as an Olympic weightlifting coach, to the Olympic Solidarity course at the OTC in 2000. He taught both the USAW Club Coach course and the Sports Performance Coach course with Dr. Kilgore from 1999 through 2005. Rip served as the president of the North Texas Local Weightlifting Committee of USAW from 2004-2011. He coached and participated in the coaching of James Moser, Glenn Pendlay, Dr. Kilgore, Josh Wells (Junior World Team 2004) most of the national and international-level athletes on the Wichita Falls Weightlifting team, which was hosted and coached at WFAC from 1999 through 2006, as well as the collegiate weightlifting team from Midwestern State University through 2010. Rip still actively coaches the sport on a daily basis at WFAC, and the power clean and power snatch at our seminars around the country every month.
The Starting Strength method of training novices is a distillation of Rip’s experiences over three and a half decades as a competitive powerlifter, Olympic weightlifting coach, and gym owner. From its inception in 1984, every new member at WFAC was taught the basic barbell lifts as a part of their membership at the gym, and the application of the basics of powerlifting and Olympic weightlifting to efficiently meet the needs of the general public form the basis of the Starting Strength method, as detailed in Starting Strength: Basic Barbell Training and Practical Programming for Strength Training.
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Learn more how customers reviews work on AmazonCustomers say
Customers find the book provides useful information on strength training for beginners. They appreciate the simple principles and clear explanations that are easy to follow. The book is described as a great, enjoyable read with useful illustrations and diagrams. Many readers consider it a worthwhile investment for improving health and safety in the gym.
AI-generated from the text of customer reviews
Customers find the book informative and helpful for beginners. They say it outlines the benefits of strength in everyday life, how to perform each lift, and is the bible of strength training for beginners. The technique is a major focus of the book, helping them improve their workouts. Customers mention that their upper body strength has improved tremendously.
"...body to repair/synthesize those trained muscles, and you WILL grow and grow stronger. Believe or don't...." Read more
"...This will teach you to use a barbell properly and, therefore, get stronger. Mr. Rippetoe will teach how to workout with barbell...." Read more
"...Mark goes over the basic lifts in exhaustive, scientific detail. The book dedicates around 50 pages to squat and the theory behind it as an example...." Read more
"...Technique is an enormous focus of the book. This is critical. Injuries can be a problem when you're flinging around 100's of lbs...." Read more
Customers find the book's principles and explanations easy to understand. They say it's written for beginners, but even advanced lifters will find the tips and techniques useful. The simple method for structuring a basic program is explained in a clear manner.
"...There are no acrobatic movements (injuries), no sustained daily burns (overtraining), or fancy, gimmicky gadgets to buy...." Read more
"...This will teach you to use a barbell properly and, therefore, get stronger. Mr. Rippetoe will teach how to workout with barbell...." Read more
"...A simple program. There are only a handful of lifts that you do. Workout sessions are not long and typically 3 times per week...." Read more
"...Good and extremely detailed explanations for good form in a basic set of barbell exercises that (if you are physically able to perform them) will..." Read more
Customers find the book easy to read and enjoyable. It provides a good foundation for weightlifting and is a must-read for anyone at any level. The app complements the book well.
"...This is the fastest, best, and probably safest way to burn through your novice phase...." Read more
"...Pros: Good and extremely detailed explanations for good form in a basic set of barbell exercises that..." Read more
"...I cannot thank Mark enough for putting out such an excellent book. I will be referencing this book for the rest of my life...." Read more
"...Reading this now and enjoying it thoroughly. Buy books like these used if you can it’s a deal!" Read more
Customers find the book a good value for money. They say it's worth the investment and an excellent investment to better health and safety in the gym. The Kindle price is unbelievably good value. Customers also mention it's the best introduction to the theory and practice of exercise.
"...no sustained daily burns (overtraining), or fancy, gimmicky gadgets to buy...." Read more
"...You don't need to read any further; this is well worth the money...." Read more
"...This is worth it in and of itself too. Get yourself strong, and live a better life. Highest Recommendation." Read more
"Loved the price and the quality despite being used-previous owner(s) marked stuff up and highlighted which I didn’t mind at all since I do the same...." Read more
Customers find the illustrations in the book useful. They appreciate the good anatomical diagrams and clear writing. The pictures and diagrams are on nearly every page. Readers appreciate the weightlifter posing pictures for form and visualizing realistic body compositions.
"...It is a reference book: detailed drawings and descriptions of even the smallest of details for the major barbell exercises..." Read more
"...it delves into Biomechanics and demonstrates, through brilliant diagrams and illustrations, the reasoning behind his options...." Read more
"...The pictures are very helpful (they clarify the message in the wordy text)...." Read more
"...The book is full of useful diagrams and fancy charts if that's your kind of thing...." Read more
Customers find the book helpful for learning proper lifting techniques. They say it teaches five fundamental lifts all lifters should be familiar with, and improves their squat form, deadlift habits, and over-head press. The book is considered a great resource for performing compound lifts safely.
"...If you read this book and take the time to practice and do the lifts properly, you will be better at them than most of the people in your gym...." Read more
"...Those along with the book make it very easy to self correct and get better at lifting. I cannot recommend them enough...." Read more
"...My posture and confidence level and sleep have also improved. Have my muscles gotten bigger? Yes and no...." Read more
"...outlines the benefits of strength in your everyday life, how to perform each of these lifts, offers a beginner's programme, and why what you do..." Read more
Customers find the squat safe and effective if done correctly. They say the program works well, even if done incorrectly. The DVD works great, and the lifts work well for many athletes who are lifting for functional purposes. The author understands that form will follow function and builds good programs using practical principles.
"...that (if you are physically able to perform them) will provide excellent results...." Read more
"...a lot more detail about how to go after different goals, building good programs, etc...." Read more
"...overall, it's an excellent introduction to the method, system, program, philosophy, etc. of Starting Strength...." Read more
"...the complex details you could want, yet boils it all down with practical programming and simple principles." Read more
Customers find the book's biomechanical explanations and anatomical diagrams helpful. They appreciate the detailed explanations of exercise science mechanics behind the scenes. The book provides information about the body, mechanics, and technique and strategy. It helps readers better understand the mechanics of the squat, press, deadlift, bench press, and more in an easy-to-digest manner.
"...For example, something that is real physics and makes a lot of sense is: keep you center of gravity (you and the bar as a system) over the middle..." Read more
"...Pros: * The author has a very fine grasp on anatomy, and when he explains the lifts, he goes into great detail in his explanations to tell you..." Read more
"...things to say about technique, and he brings a pretty solid understanding of biomechanics to that discussion...." Read more
"...He's right about the book being rewritten; the mechanical analyses are much more in depth...." Read more
Reviews with images
The best book to get strong in a dependable and injury-free way. I will reference this for the rest of my life.
Top reviews from the United States
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- Reviewed in the United States on October 23, 2016Nobody will believe until they do it. There's just too much common sense and biology and physiology in here for people to suspend their disbelief...but it's true. This works, period, point blank.
In just over 4 weeks, I've DOUBLED my admittedly anemic lifts. The "novice effect" is undeniable. You don't need a Pilates ball or a bunch of acrobatic exercises. Just follow the program...too simple, right?!?
Just do the 4 (count 'em, only FOUR) lifts, eat enough to sustain protein synthesis and growth, and sleep enough to allow your body to repair/synthesize those trained muscles, and you WILL grow and grow stronger.
Believe or don't. It'll cost you $25 for the book, and 3 trips to the gym per week to prove it to yourself. In fact, DON'T believe anything. Prove it. You will notice in the shower that you're washing bigger legs and shoulders within 3 weeks. The effect was stunning, and I'm 42 now. If I knew 25 years ago what I've proven to myself this year, I would have had a much better time of it in sports and general fitness. I wish I could be mad at my coaches for not knowing this stuff, but since I don't have a time machine, now is the only time I have.
You are not too old to get stronger. I was a letter athlete in HS, and an average guy in intramurals, so neither a stand-out, nor a couch potato. I am now, at age 42, stronger than I have ever been. In something less than 3 months, it is highly likely than you can say those words too. Do the program. Study the Starting Strength stuff online and on YouTube, get a SS coach for an occasional form-check, and get ready to eat more than you think.
I use protein powder, a mild (less than indicated) dose of creative, and coffee in the morning. You don't need gimmicks. You need a reasoned, proven program that will make you stronger. Do the program, and be amazed...I was, and it's not like I was a stranger to the gym before... If "you're not doing the program" (YNDTP), you won't be AS successful with it. Read the rambling online article entitled "YNDTP" if you want to know more about what deviating from this criminally "simple" program will look like...and then do the program.
I didn't imagine this, but weightlifting is safer than playing badminton...seriously...published NIH study. Over 100X safer than aerobic dance or Zumba...I kid you not! Even for the instructors!
Find a black iron gym and do the program if you're even sort of serious about getting stronger. This is the fastest, best, and probably safest way to burn through your novice phase. There are no acrobatic movements (injuries), no sustained daily burns (overtraining), or fancy, gimmicky gadgets to buy. I cannot overstate this: you will see, feel and record on paper almost immediate results. Stress, recovery, adaptation...according to a measured and logical progression plan. Makes perfect sense...so I won't be surprised if you join a CrossFit Box instead. Have fun puking every other morning while I'm getting stronger.
- Reviewed in the United States on November 18, 2012I have been trying to learn how to exercise since I first lost the weight (more than 10 years ago now). I say "trying" because I have lost many, many hours of my life reading "expert" opinions and trying the latest "Muscle and Fitness" workout routine that "guarantees" success. I wish I had found Mark Rippetoe's book years ago.
You don't need to read any further; this is well worth the money. My copy has pages flagged, and, for a few months until I was sure I learned the moves, it was with my during my workouts. This will teach you to use a barbell properly and, therefore, get stronger.
Mr. Rippetoe will teach how to workout with barbell. He will teach you how to do it properly. I have shelves full of books; all could be traded for this one reference. Yes, I mean it. There is no other reference on the market that even comes close. It is a reference book: detailed drawings and descriptions of even the smallest of details for the major barbell exercises (squat, deadlift, bench press, (overhead) press, power clean). Ripp also included other exercises (dips, deadlift variations, etc.) I appreciate the fact that this book includes the "why" along with the "how." I have books that teach the squat with one or two pictures; as another reviewer points out, the squat chapter is many pages of detail. Even with the science, Ripp's writing style is understandable and often humorous.
When I first started using Ripp's program, I modified it slightly (using his other excellent book, Practical Programming), and did not include Power Cleans (since I don't have bumper plates that can be safely dropped on my garage floor). I have tried power cleans at lighter weights (that I don't need to drop); if you can, I recommend power cleans. Sometimes, I incorporate squat jumps into my program for some "power" work; however, I have no idea what Ripp would think of this. He would probably make fun of me, but, hey, I work with what I have.
I had been squatting for years; well, I was not doing it right. I was humbled when I realized that my version of a squat was probably just a "half" squat. Also, I realize that the hundreds of pounds that I pushed on the sled (machine leg-press) DOES NOT translate into real squatting strength. I have to admit--squats suck. The machine is much easier. But, the value of the squat cannot be ignored.
Even after about 10 years of lifting, I learned something for each lift. Staring at the ceiling, for example, during a bench press, or moving my head/hips forward to lock out the press. These little things make a difference. Everything I knew about the deadlift was probably wrong...
It's all over the internet, so you don't need this, but just in case you are curious, here was my first overall plan (based on both Starting Strength and Practical Programming). Note that you squat with every workout, and you alternate the bench press and overhead press. I was deadlifting just once each week. Note that the plan includes squatting, pushing, and pulling each workout. This is not the exact plan as laid out in the book (I altered the pulling exercise layout and removed back extensions):
Day 1
Squat
Press
Chins
Day 2
Squat
Bench
Deadlift
Day 3
Squat
Press
Chins/Power Cleans
Day 4
Squat
Bench
Chins
Day 5
Squat
Press
Deadlift
Day 6
Squat
Bench
Chins/Cleans
For example, each time you succeed with your required reps (say, squat 100 lbs. for 3 sets of 5 reps), you increase your weight. Next workout, you would try 105. If you start properly (i.e., LIGHT), you can progress for a while. Sets and reps are usually 3 x 5, but the deadlift was 1 work-set x 5. (You do warmup sets, too). Don't let this simple layout fool you; you will get stronger. Squats are full-body exercises!
At this point, I am no longer on this plan--not because it was not working, but because, obviously, at a certain point you can't continue to make 5-pound gains each workout. I am not 18 anymore, and my body just could not try for a Personal Record with each and every workout. I can't say enough about my improvements while on this plan for a few months. Also, I walk, run occasionally, and try to keep up with the young kids during soccer games/practices, so I noticed that I was not recovering (i.e., unable to progress) from the frequent squatting. Ripp does not recommend "cardio" training; he justifies this position with pages of science and life experience as a trainer.
After starting with this program, you can consider the "intermediate" plans in Practical Programming (Google "Texas Method" for an example), or try something like Jim Wendler's 5-3-1. I am currently using 5-3-1 because, for me, this program allows for more recovery. Also, I like the fact that Wendler's program is not always working at your max weight (and instead uses a lighter weight with a higher rep-goal). By the way, Wendler (I believe, I don't know him personally), recommends Ripp's program to get started.
Honestly, other fitness authors should be embarrassed to sell their works on the same shelf with Ripp's books.
Top reviews from other countries
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Wagner PeraReviewed in Brazil on June 5, 2023
5.0 out of 5 stars perfeito estado
Perfeito estado
- Mayank MaheshwariReviewed in India on June 27, 2024
5.0 out of 5 stars Best that ever can be! Get ur True strength
This is the best book I have read so far on strength training, no gimmicks .. total science cooked both in the lab and real world. Mark fluid language keeps this book entertaining otherwise you may need a bit of biophysic background. Between so just to add even on lacto- vegetarian diet I have managed to gain great strength level at a ripe age of 40 through barbell training . So let the power of squat be yours!!
-
RobertoReviewed in Italy on March 30, 2024
5.0 out of 5 stars ottimo
Ottimo libro ma non è una novità
- Parham DoustdarReviewed in the Netherlands on December 6, 2019
5.0 out of 5 stars Simple, deep, and practical
The book is so practical that it's easy to read it and start training already while referring to it. However, it's also so detailed that I, as a completely blind reader who doesn't see any of the figures, can do the exercises from day 1 with no adjustments by a coach — the coach was very surprised about this, and bought the book online ON THE SPOT!
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Daniel M.Reviewed in France on September 1, 2017
5.0 out of 5 stars Very informative
I had been training strength for several years without really thinking about my training before SS. This book is a must-read if you want to improve your technique, your lifts and your understanding of strength training. I highly recommend it.