Is it normal to lose strength when in calorie deficit? For context, I’ve lost ~20lbs of pound (mostly fat according to dexa scan) in 4 months by being in a valore deficit + strength training. Initial body fat % was high so did a maintenance phase for 3 months to gain some muscle and then the calorie deficit. Just now I started to feel my reps are stalling and even getting worse. It makes me feel bad and I lose motivation when my bench press gets worse :(
Yes it's normal and expected to lose strength, especially after losing 20lbs. I find my bench suffers the most by far, followed by squat. Deadlift doesn't seem to be impacted as much for me personally by weight loss unless I'm like 10+ lbs lighter than normal
Yes. Some things that have helped me through periods of stagnation or cutting: Try a new lift/stretch/workout and add it into your routine. It'll take time to improve on that thing and get the hang of it, and you'll feel like you're still making progress even if you're stagnant with other lifts. Also, add cardio if you aren't already doing it consistently. I find it much easier to grow as a runner than as a lifter, so when I'm running I'm generally always making some kind of progress. There are a ton of different ways to do cardio that aren't just running as well. It's all about breaking up the routine you've got going right now.
Yeah 20lbs is a lot to lose - you’ll lose strength for sure. You’re not working out fasted right? Make sure you’re fueled pre-workout
Remember an Italian walking around in the sun eating carbs pasta etc lives for 90 yrs with good sexual health 🤡
What does this have to do with anything?
Yes.
Completely normal, ESPECIALLY for the bench press. The squat and deadlift are much easier to maintain. As others have said, 20 lbs is a big cut. Losing no strength would be incredible
Yes it’s very temporary
You were a weakling from the start and you decided to eat less lol.
You should not lose strength
My deadlift is constant at 410 lbs. I am cutting. So yeah it's normal
BS
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