Reading time: 12 minutes | Last updated: May 2026
Starting Strength and StrongLifts 5x5 are the two most recommended beginner barbell programmes in the strength training world. Both are built on linear progression and focus on the same core barbell lifts. This is the complete comparison for European lifters across the Netherlands, Scandinavia, and Europe, with weights in kg and IPF/EPF competition context throughout.
Table of Contents
- Quick Overview
- Starting Strength — What It Is
- StrongLifts 5x5 — What It Is
- Head-to-Head Comparison
- Progression in kg
- Footwear for Beginner Programmes
- IPF/EPF Competition Context
- The Verdict
- What to Run After
- The Research Behind Linear Progression
- FAQ
📊 Quick Overview
| Starting Strength | StrongLifts 5x5 | |
|---|---|---|
| Created by | Mark Rippetoe | Mehdi Hadim |
| Sets x Reps | 3x5 (squat/press), 1x5 (deadlift) | 5x5 (squat/bench/row), 1x5 (deadlift/OHP) |
| Frequency | 3 days/week | 3 days/week |
| Lower body progression | +5kg/session | +2.5kg/session |
| Best for | Pure strength, powerlifting focus | Strength + hypertrophy, app support |
📋 Starting Strength — What It Is
Created by Mark Rippetoe, documented in Starting Strength: Basic Barbell Training (3rd edition, 2011).
- Workout A: Squat 3x5, Bench Press 3x5, Deadlift 1x5
- Workout B: Squat 3x5, Press 3x5, Power Clean 5x3
📋 StrongLifts 5x5 — What It Is
Created by Mehdi Hadim, supported by a free app.
- Workout A: Squat 5x5, Bench Press 5x5, Barbell Row 5x5
- Workout B: Squat 5x5, Overhead Press 5x5, Deadlift 1x5
🔄 Head-to-Head Comparison
Starting Strength vs StrongLifts 5x5 — key differences at a glance
Krieger (2010) in the Journal of Strength and Conditioning Research found that multiple sets (3–6) produce significantly greater strength gains than single sets — supporting StrongLifts’ higher volume approach for hypertrophy.
📈 Progression in kg
| Lift | Starting Strength | StrongLifts 5x5 |
|---|---|---|
| Squat/Deadlift | +5kg/session | +2.5kg/session |
| Bench/Press/Row | +2.5kg/session | +2.5kg/session |
👟 Footwear for Beginner Programmes
- Starting Strength (low-bar squat): Flat shoes preferred. Heel elevation helpful for limited ankle mobility.
- StrongLifts (high-bar squat): Weightlifting shoes (~€170–€220) recommended. Free EU shipping, no import costs.
- Deadlifts (both): Flat shoes or deadlift slippers.
See our Best Squat Shoes 2026 — Europe guide for recommendations.
🏅 IPF/EPF Competition Context
- Both programmes build the squat, bench, and deadlift — the three IPF and EPF competition lifts.
- Starting Strength’s low-bar squat is closer to the powerlifting squat style used in IPF competition.
- After completing either programme (3–6 months), transition to GZCLP or 5/3/1 before considering your first IPF or EPF meet.
- Nordic federation lifters (NPF, SPF, DPF, FPF) and KNKF follow IPF equipment rules — weightlifting shoes are approved for competition squat.
🎯 The Verdict
Run Starting Strength if: You want maximum strength gains as fast as possible and are willing to study technique seriously. Better for IPF/EPF powerlifting development.
Run StrongLifts 5x5 if: You want a free app, more volume, and prefer not to learn the power clean.
🔙 What to Run After
When linear progression stalls (typically 3–6 months), transition to: GZCLP, 5/3/1, or nSuns.
📚 The Research Behind Linear Progression
- Aaberg (2007), Resistance Training Instruction: Linear progression is the most effective approach for novice lifters.
- Krieger (2010), Journal of Strength and Conditioning Research: Multiple sets produce significantly greater strength gains than single sets.
- Schoenfeld et al. (2017), Journal of Strength and Conditioning Research: Higher volume produces greater hypertrophy; lower volume sufficient for strength in novices.
- Rippetoe, M. & Kilgore, L. (2011), Starting Strength: Basic Barbell Training (3rd ed.).
FAQ
Which programme builds more muscle?
StrongLifts 5x5 — the higher volume produces more hypertrophy stimulus.
Which is better for IPF/EPF competition?
Starting Strength — the low-bar squat and powerlifting-specific focus aligns better with IPF competition style.
Do I need weightlifting shoes?
For StrongLifts high-bar squat: recommended. For Starting Strength low-bar squat: flat shoes preferred. Free EU shipping available.
Related Articles
Written by T-K — Creative Director & Brand Strategist, Castiron Lift.