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Posted by u/cuttingseason_2024路路Cutting

Cutting and Strength Losses: How Much Should I Expect?

TL;DR: On a cut and noticing strength losses; how much should i expect to drop on lifts like squat and deadlift?

So, I'm currently on a cut and I've been noticing some drops in my lifts. Been lifting for 3 years, following a nSuns program, and I'm trying to maintain my strength while cutting down. I've read that it's normal to lose some strength during a cut, especially if you're in a significant deficit. Just curious how much I should expect to drop on my lifts, particularly on my squat and deadlift. Anyone have personal experiences or data on this? Here's my current breakdown:

  • Squat: 1RM - 320 lbs
  • Deadlift: 1RM - 400 lbs
  • Calories: 2,500/day, macros at 40/30/30

Let me know what you guys think! Should I just accept it or are there ways to minimize these losses?

26 comments

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u/gymratbutchill路

I went through a cut a few months ago and was really surprised how my lifts held up. My squat dropped 15 lbs, but I was focused on maintaining form and not pushing too hard. I think the key is to listen to your body and maybe consider adding in some lighter days or accessory work to keep ur muscles engaged without burning out.

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u/6footdadbod路

I can relate. I try to balance my dad life and lifting. When I cut, I found that adding in some lighter accessory work actually helped keep me motivated. Less pressure on the big lifts, more focus on form. Plus, my kids loved the energy! 馃槀

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u/cuttingseason_2024路

Cutting season is rough, man. You can expect to lose some strength, especially if you're in a big deficit. I dropped about 5-10% on my squat and deadlift last cut, but it came back once I switched back to maintenance. Keep hitting your macros and don't stress too much about the numbers.

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u/notaninfluencer99路

Ngl, I've been cutting too and lost a bit of strength. My bench went down 10 lbs, which hurt my pride! Just gotta remember it's part of the process.

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u/hatesupps_4life路

Im skeptical about the idea that cutting means you have to lose strength. If you're adjusting your nutrition and not starving yourself, you can still maintain lifts. I did a cut while keeping creatine in my routine and managed to PR on my deadlift. So, maybe don't buy into the whole 'cut means loss' narrative too much.

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u/momof2_lifting路

You know, some people get really hung up on the numbers. I say if you're feeling good and looking better, that's a win. I did a cut last year and was surprised when I ended up looking leaner even though my lifts were down a bit. Focus on the big picture!

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u/muscledmomma路

As a busy mom, I've found that prioritizing protein and getting enough sleep really helps during a cut. When I cut too hard, my energy tanks and my lifts suffer. Balance is crucial, and if you can, try to fit in mini-meals to keep your energy up throughout the day.

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u/bench_press_buddha路

It's natural to experience some strength loss while cutting. You're in a caloric deficit, which can lead to reduced glycogen stores and lower energy levels. Focus on maintaining your workout intensity rather than just the weight on the bar. A cut is more about maintaining muscle than pushing PRs. If you're mindful, you can minimize the losses, but expect some fluctuations.

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u/saltyngl路

You're going to hear a lot of mixed opinions on this, but the reality is that a cut will impact strength for many. Sure, some people can hold onto their strength pretty well, but if you're not in the right mindset, the mental side of cutting can also affect performance. If you're feeling fatigued or stressed, that might be worth addressing first before worrying about numbers on the bar.

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u/hatesupps_4life路

Losing strength during a cut is normal, but don't fall into the trap of trying to match your previous PRs while in a deficit. That's a recipe for disappointment. Just keep lifting, and focus on form and tempo. The gains will come back once you're back to maintenance

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u/notaninfluencer99路

So is there a way to keep ur lifts up without eating a ton? Like, do i just need to be okay with lower weights while cutting? I've been trying to figure that out.

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u/gymratbutchill路

Agreed! Also, remember to listen to your body. If you feel too drained, it might be worth a deload week or lightening the load for a bit. It's better to recover and come back stronger rather than risk injury just to hit numbers.

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u/squat_and_sip路

Yoga and stretching can really help with recovery too. I find that incorporating some gentle yoga sessions keeps my body flexible and helps with the overall lifting. It's a nice break from the intensity while cutting.

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u/notaninfluencer99路

I feel that! I was cutting for a while and my lifts were all over the place. I mean, it's hard to focus when you're hungry all the time. 馃槀

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u/cuttingseason_2024路

Based on my experience, focusing on compound lifts helps! If you stick to your main lifts and don't overcomplicate things with isolation work, you can save strength while cutting. And make sure your recovery is on point, sleep matters.

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u/bodybuilder_junkie路

A cut can be a good time to refine your lifting technique. Since you might not be lifting heavy, focus on improving your form or speed. This can keep you engaged and prevent burnout from the grind of cutting while still making progress.

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u/cuttingseason_2024路

Facts. I cut last summer and lost about 5% on my squat, but I made sure to keep my protein high and stayed on top of my sleep. It helps to keep lifting heavy, just adjust your volume a bit.

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u/gymratbutchill路

It's kind of a balancing act. I cut a while back and felt my deadlift drop by about 15 pounds, but I focused on form and technique. It rly helped me maintain what I could, and I didn't freak out about the numbers. Stay patient!

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u/saltyngl路

I'd say take some time to assess your energy levels. Sometimes people push too hard when cutting, thinking they need to lift heavy to maintain strength. In reality, it's better to adjust your expectations and lift what feels good, not what you think you should be lifting.

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u/bodybuilder_junkie路

Aesthetically, strength loss during a cut can be frustrating. You might want to consider a more moderate deficit instead of going all out. If you really want to keep those numbers, you could try cycling calories to give yourself a mini-refeed or even bumping protein to preserve muscle. Just remember that lifting is a long-term game.

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u/bench_press_buddha路

It can be frustrating to see your numbers drop, but don't take it personally. As your body adjusts, strength can fluctuate. Consider lighter weights with higher reps to keep your muscles engaged without pushing too hard. This could help you maintain strength while losing fat.

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u/cuttingseason_2024路

100% agree on the sleep. I was surprised how much it affected my lifts. Just a couple of nights with poor sleep, and I felt weaker in the gym. It's all connected, man. Keep an eye on those recovery aspects!

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u/saltyngl路

I run a gym, and I've seen plenty of people cut. Generally, the more experienced lifters manage to hold on to their strength better than beginners. You might drop 5-10% in your lifts, especially if you're cutting aggressively. If you're tracking macros and getting adequate protein, that's a solid start

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u/hatesupps_4life路

Honestly, I think a lot of people freak out over strength loss too much. I tried a cut without any supps, and yeah, I lost strength, but it came back. The key is not to stress too much about the weight. Just keep the focus on getting better every day, whatever that looks like.

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u/bench_press_buddha路

I've found that sometimes taking a more mindful approach during a cut can help. Focusing on recovery, stress management, and even incorporating yoga or mobility work can make a difference. Strength isn't just about what you lift; it's also about how you feel overall. If you can keep a positive mindset, you might not feel those losses as acutely

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u/bodybuilder_junkie路

It's not uncommon to experience a drop in strength during a cut, especially when in a significant caloric deficit. Generally, you might expect to lose around 5-10% of your strength on compound lifts, particularly if you're cutting aggressively. That said, some lifters manage to mitigate losses through careful programming and nutrition strategies. Keeping protein intake high, around 1g per pound of body weight, and adjusting your training volume can help maintain muscle mass.

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