Is there a general guideline for expected strength loss with weight loss?
I recently went from 192 with a 35.5 inch waist to 180 with a 34 inch waist over the course of two months at a height of 5’8”
I did carb cycling and kept sodium between 1.5-2 gram/day. I was consuming > 3 grams/day at 192. This drastically lowered my blood pressure
I realize strength goes down when losing weight. Especially if you are going from average bodyfat levels to a leaner, more athletic physique, as opposed to going from obese to average bodyfat levels
However, do these numbers seem excessive to you based on the above ?
squat: 21% strength loss
bench press: 16% strength loss
deadlift: 12% strength loss
OHP: 13% strength loss
chinning strength remains steady. Maybe slightly better now
While losing 6% BW in two months is a bit fast, it sounds like your programming and or adherence to the training are the most likely suspects here rather than weight loss. What program have you been running and how many sessions did you miss, if any?
I was doing my own programming at the time. 2 upper days/2 lower days. I would hit the main movements or a variation thereof twice a week. Primary movements 4-6 rep range. Variations 8-10 rep range. Occasionally some high rep assistance.
Training was a bit scattered though and I did miss two weeks at one point due to an illness. I have been consistent for six weeks now.
The weight loss goal was for cosmetic and health reasons. I was by no means fat at 192 but smoother than I would like to be while shirtless at the beach. I have been susceptible to elevated blood pressure my entire adult life. Stress seems to be the main catalyst for these elevations but losing weight and lowering sodium helped tremendously. I recently had a reading of 104/72 (at complete rest). I started having elevated BP readings at 19 years old. I am 41 now with a wife and 2 year old son and thought it would be wise to address this. I take no medications
How do you think I should get back into the strength pursuit? I have a bunch of your templates. I love squats and frequency is critical for me on the main movements in order for them to progress. Especially squats
Throneof,
just my 2 cents. While absolute and total potential of strength may drop with weight loss, current and future strength levels do not have to be lost with weight loss.
I have gone from 216 to 182 over the last year and a half and I’ve not lost any of my strength. In fact my total volume and even actual training days have gone up from 4 to 6.
I would be weary about marrying those 2 things in your head and limiting yourself.
I think PB I or General S/C I would be where I would go to start.