Not Feeling Athletic?

by Carl Raghavan, SSC | December 17, 2024

You’ve been doing the program, but something isn’t right. You’re sluggish, you’re tired all the time – you just don’t feel like an athlete. But why? Well, let me share some hard truths about the Starting Strength Linear Progression (SSLP). You probably already know the first three, really, even if you’ve been trying to ignore them. But the last two? You'll fight me to the bitter end, convinced you're the exception. But here’s the thing – I promised to explain why you’re not feeling athletic. I never promised that you’d like the answer. 

Food Habits

Yes, eating: the one thing we all do multiple times a day (unless you're doing intermittent fasting). What you eat matters, and deep down, you know this. Eating quality foods that support your training will directly affect how you feel. Start with protein. Sure, cold pizza and a Bloody Mary might help you survive a hangover, but they won’t build a strong, resilient body. You already know what you should be eating, but you ignore it when it's convenient, thinking a few sets of squats will erase whatever damage you did in the kitchen. Spoiler: they won't. 

Active Daily Lifestyle

If your life revolves around commuting or sitting at a desk, you're probably not moving enough. You’re not getting in enough steps, sunlight, or fresh air. Walking 7-10K steps a day is a simple solution that you may find boosts your mood, sharpens your focus, and gives you a break from doomscrolling on your phone. A daily stroll might be exactly what you need – just ask Stan Efferding, who recommends 10-minute walks after every meal. If you don’t have time for that, try walking a few minutes after each meal. Small steps add up. 

Sleep

I know most people don’t like to count this as part of training, but sleep is crucial. We may be in 2024, but there’s still no pill to replace lost sleep. Prioritize it, because better sleep won’t just improve your bench press – it'll improve everything. So, sleep more. 

Now for the heart of the issue: the lesser-known reasons why the SSLP may have you feeling sluggish and unathletic. 

Chins

You’ve been dodging chin-ups. When the deadlift gets too stressful to perform every session, chin-ups come into play. Yes, they suck – especially if you’re gaining weight as the program suggests. You won’t see impressive weekly progress in your logbook, but that doesn’t mean you’re not getting stronger. It’s like the story of Milo and the bull. Every time you do chin-ups with more body weight, you’re lifting more, even if the numbers look the same on paper. Chin-ups have always been part of the SSLP, but they're tough. And the lat pull-down machine? That’s just easier. 

Power Clean

Finally, we come to the exercise everyone loves to hate: the power clean. This light-day deadlift variation has been part of the SSLP since its inception, but people make excuses to skip it – age, flexibility, whatever. You’ll happily swap it for rows because, hey, they use your back and deadlifts are a back exercise, right? Wrong. Deadlifts are so much more, and I’ve explained why you shouldn’t row in a previous article. The power clean teaches you to be fast, fearless, and most importantly to be more athletic. Rows are just the easier, more comfortable choice. But we’re not here to give you easy – we’re here to get you stronger in the basic barbell lifts. I know you don’t want to admit this, but the power clean is a basic barbell lift. It’s not elite: it’s basic. So don’t skip them. 

Basically: do the program the way it’s written before you make claims about whether it does or does not work, or does or does not make you “athletic.” You can’t say orange juice sucks if all you’ve tried is Sunny D. And similarly, if you cherry-pick lifts then you’re not really doing the program. I do get why people skip stuff. The program is simple, but not easy. But if you want to feel athletic while doing the program, you need to stop making excuses and follow it as it’s actually laid out. Make good food choices, walk more, sleep more, and maybe do your chins and power cleans. Or don’t. Personally I don’t mind the whole fat powerlifter vibe, but it’s your choice.