It is absolutely possible to gain strength while cutting. However, in this article, I argue that focusing on strength alone can lead to poor training decisions, I explain why true progress becomes increasingly difficult the leaner we get, and I give guidelines on what to expect.
Dieting, cutting, shredding the fat off — everyone is shit scared of losing muscle mass while doing it because they don’t want to end up skinny.
This fear is understandable, but of the hundreds of clients I’ve coached to get their abs, I can’t recall and single client losing a significant amount of muscle mass.
Many gain muscle mass while cutting.
How? We follow these three guidelines (if you’re a regular reader, you’ll recall them from the nutrition setup guide — if you haven’t read that, download it!):
- Train appropriately hard,
- Keep the rate of body weight loss moderate (0.5-1% per week),
- Keep protein intake high — 1.0–1.2 g/lb (2.2–2.6 g/kg) of body weight.
The latter two are easily quantifiable. But how do we quantify “appropriately hard”?
This is a tougher one and where people get themselves into a mess.
It starts with choosing the right training program but is not as simple as saying, ‘maintain your strength.’
Why I Think it’s a Bad Idea to Focus Only on Your Ability to Gain Strength While Cutting
If I told you to load the bar with as much as you could lift for 6 sets of 8 reps, it would be less than if I told you to just do 3 sets, right?
This is because when our training volume is lower, there is less cumulative fatigue and we can lift more.
Powerlifters use this strategy to perform their best on the lifting platform. This is called ‘tapering‘ (of training volume — the number of sets performed) and peaking (of the loads lifted).
It typically starts 6-8 weeks away from competition, and a lifter might increase their training loads by 25% in this time.
Does this mean they gained 25% more muscle mass in those 6 weeks?
No. That would be silly.
You know this, I know this, your mom knows this.
But when it comes to those of us whose goals are to look as good as possible when lean as all hell, I see people dishing out the same bad advice again and again, “Just work to maintain your strength, bro!”
See, the problem is it’s entirely possible to lose muscle mass while maintaining your strength.
See, strength is not the same as progress.
Strength increases for the same number of sets and reps, under the same circumstances (sleep, stress, other elements of your program), is progress.
We have enough evidence now to be reasonably sure that training volume is the key driver of adaptations (strength and muscle mass). When we are cutting, we want training volume to be sufficient to maintain these adaptations and progress if possible.
Here’s the issue: if you slash training volume too much in an effort to keep your strength up, you’re not going to hold onto your muscle mass. So, it’s essential to compare like for like.
How much progress can be made while cutting?
This is highly individual. It will decrease with the severity of your caloric deficit, your level of training advancement, and how fat you are. I’d like to focus on this latter point.
While an obese and a leaner person may both be in calorie deficit circumstances, their energy availability is different.
Fatter individuals have a larger pantry to dip into (their fat stores) when the food on the table isn’t enough, leaner individuals don’t. This blurs the lines of what is possible during a calorie deficit because the energy available for recovery is different.
On average, for someone let’s say cutting from 20% body fat to a stage shredded 5%, they’ll make progress during the first 1/3 of the cut, work to maintain their progress during the middle third, and then probably regress a little in the last 1/3 as they get below 9% body fat.
Now, as the vast majority of clients aren’t destined for the stage, regressions don’t typically happen to any significant extent at all. They usually make progress until they get down to around 13–14% body fat, after which point the training is often mainly about maintaining what they have.
But this is just averages, and there aren’t any average cases.
It’s rare that people are equally experienced in all lifts, some will progress better than others.
The bench press (and pushing exercises in general) tend to suffer most, but that’s the combination of people generally having more experience here, as well as the loss of fat from the back and chest meaning the bar has to travel further.
Any new lift will expect good progress, but that won’t necessarily relate to muscle mass gain while base competency with the movement pattern is gained.
Those people are coming back to training from a period of time off can expect to make great progress.
Interestingly, some people tell themselves they won’t make any progress in a deficit and that becomes a self-fulfilling prophecy (the mind has a powerful effect on the body).
Also, some people have life stress come up that hampers how well they respond to the training.
Lastly, different people are just different. I’ve seen some guys make progress throughout the entirety of a cut; I’ve seen some people just get stuck without explanation (though in these latter cases, I’m fairly sure it’s just a lack of belief in themselves that holds them back, possibly due to a poor training environment.)
Gains in strength cannot continue forever in an energy deficit, no matter how smart the programming.
If you are in a caloric deficit and find yourself recovering well, adding a set can often be all that is needed.
When you are no longer able to add load to the bar week to week, move to the intermediate progression pattern (which you’ll see in my progression guide).
If you find that at some point progress stalls, often it just needs to be accepted that further progress will need to wait until your diet ends.
The blockage to progress is the calorie deficit.
Your goal in this situation is to maintain your training adaptations for the duration of the cut, until you have achieved your desired level of leanness and then start increasing calorie intake.
A rough way to gauge this is to strive to maintain your strength in the main compound movements for the same number of sets if you can. However…
Don’t forget about the mechanical Performance disadvantage of being leaner
The mechanical disadvantage of being leaner needs to be taken into account when comparing lifting stats.
Take your right arm, reach under your left armpit and grab the fat on your back at chest level.
When chasing a fat loss goal it is important to remember that this fat will be burned off too, as will the fat on your arms and legs. When ripped you may look bigger due to the increased definition, but the chest and limb measurements will go down.
I’ve said that past a certain level of leanness the goal of simply maintaining strength as you cut is a good one, as that is a proxy for muscle retention.
However it is important to note that there is a mechanical disadvantage of being leaner, so in fact, a drop in the lifting stats to a certain degree is to be expected and shouldn’t be confused with muscle loss.
The easiest way to visualize this effect is with the bench press, the leaner you are, the further the bar has to travel, thus more ‘work’ has to be done for the same load. (Recall your high school physics class: work = force x distance.)
- A 5–10% drop in strength is not uncommon from the start to the end of the typical client’s cut.
- The pressing movements are usually affected more than the deadlift and the squat, and how much the latter is affected depends on limb length ratios.
- This also means that for a guy that has dropped, say, 25lbs, maintenance of lifts can be indicative of muscle mass gain.
In summary, all things being equal:
- Novice trainees can expect to gain strength while cutting.
- Intermediate trainees will probably gain a little strength while cutting at the start but this may return to baseline as they lean out.
- Experienced trainees shouldn’t panic if their strength goes down a little.
I hope you found this helpful. Thanks for reading. Questions welcomed in the comments.
– Andy
Can You Gain Strength While Cutting? FAQ
If you train appropriately hard, lose weight at a modest rate (0.5–1% of body weight per week), and eat a high protein diet (1 g of protein per pound of body weight), most people will be able to gain some strength and muscle while cutting.
The more advanced of a trainee you are, the less likely you are to achieve this. Additionally, it may be difficult to notice muscle gain because body fat is lost from all areas of the body.
Muscle definition is a function of two things — muscle size and a low body fat. Lifting heavy while cutting can help you to maintain (and possibly grow some) muscle mass, but it is fat loss that leads increases muscle definition.
Yes, you should still lift heavy while cutting to maintain muscle mass. It is a myth that lighter loads help people get more “toned” when cutting.
If you start to lose reps, it is best to decrease the weight when cutting. It is natural for you to lose some strength toward the end of a fat loss phase.
Please keep questions on topic, write clearly, concisely, and don't post diet calculations.
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While cutting, should there be more focus on cardio or is that a myth? Is there a way to cut body fat while just lifting heavy, even while still in a deficit? And if so, will if just be a slower rate of fat loss than adding cardio?
Hi Bri, see here: Cardio For Cutting | How Much You Should Do For Fat Loss
I’m following a program modeled after your Big 3 workout. I am about 8 weeks into a cut from %20 BF to 10% BF and currently sit at about 15% BF. Until a couple weeks ago I was making consistent linear gains. I have de-loaded / re-loaded several times and keep getting stuck at the same weight / reps. Based on your articles on Progress while Cutting and Breaking Training Plateaus it seems that I probably need to focus on maintaining my strength cutting from 15% to 10%. Does one:
Hi Carl,
Try to progress using the methods outlined in the progression guide. Then try the How to Break Training Plateaus guide. If that doesn’t work, just accept that the calorie deficit is the issue.
Hi Andy, thank you for the response. The articles you suggested are both great. I will try switching from linear progression to linear periodization and see how that goes.
Can you explain what changes you make to your progression if you were to accept the calorie deficit is what is preventing strength gains? The flow chart on the How to Break Plateaus article is fantastic but it would be more helpful if it had a decision point for people that are cutting. Training, sleep, protein are all on point but energy surplus is intentionally in a deficit. The flow chart says to “fix” that and try again.
Hi Carl,
The decision point is as simple as this: if everything is otherwise on point, and the steps did not help someone progress, then that’s it. Time to just accept that maintenance is the goal from thereon. Obviously, take what progress you can, but don’t get frustrated when you can’t or let your form slip.
Thank you
Most welcome.
Hello Andy,
How long can I reasonably expect linear progression to last for a novice trainee during a cut? Currently Im around 28% -30% bf, and I am adding 5 lbs per session on the bench, and 10 lbs per session on the squat and deadlift. This has been going on for a month now and I really hope I can get about 5 more months (with diet breaks and deloads included of course) of linear progression, so I can meet my strength goals.
Is it unrealistic to hope for about a period of about 6-12 months for linear progression?
Hi Alexzander, thank you for the question.
A full 12 months of linear progression while cutting would be unrealistic, but just how long someone will progress varies so highly between people, I can’t give a useful answer.
It’s not something worth worrying about though. The primary goal right now is to unfatten yourself. Train hard and progress as best you can while doing that.
Hi Andy,
When you state “Keep the rate of body weight loss moderate (0.5-1% per week)” do you really mean “weight loss” Not rather “fat loss”?
Yes, I mean weight loss. Accurate assessments of fat loss week to week aren’t possible, and decisions need to be made based on data. This is a recommendation for those who are cutting, where the average weekly bodyweight losses will be roughly equal to fat losses, not those attempting some form of bodyrecomposition goal*.
*Muscle gain can happen at the same time as fat loss under certain circumstances (less training experience, coming back after a layoff, etc.). If you have reason to believe you can, you’ll set the rate of weight loss a little lower. This is covered here: Should I Bulk vs Cut? The Definitive Guide
Thanks a lot for your prompt and thorough explanation, Andy! And this inspite of me should have known, as you’ve written many times that it’s practically impossible to measure bodyfat with any accuracy – shame on me and thus an even bigger Thank You!!!
Really, the quality and kindness of how you support is impressive.
Most welcome, Thomas!
Interesting discussion Andy. I’m currently cutting, lost about 10lb so far and down to around 15% BF. One thing I’m noticing besides increased fatigue is a change in how the load is moving in certain exercises. On the squat for instance my positioning and movement ‘feels’ off somehow. I thinking this maybe due to change in the centre of gravity due to fat loss?
That’s right.
Hi Andy
Iam 19yo weighing 220lbs with 5’5 feet Iam newbie to fitness
My doubts is iam obese Iam fully clear with nutrition but,when it come downs to training what should i want to do means,what split and periodisation I want to follow and how should I progress during this cutting phase as a novice lifter
Because I have gone through a lot of scam in the name of training programs,how can I make the real progress in training And what should I want to except during this transformation and is it true we should not perform high volume work and should not max out during cutting phase?
Thanks in advance Andy:)
Hi Haarish,
This will help you decide: How to Choose the Right Training Program
Is it true we should not perform high volume work and should not max out during cutting phase?
No, these statements are far too broad. The amount of training volume that an experienced trainee will be able to recover from will be less, but that’s all. Follow the guides on the site, you’ll do well.
Thanks Andy:)
Most welcome.
Hi Andy,
Thanks for the great content and for making it free. I’m wondering if I’ve been overtraining while running a cut. I switched over from a very high (too high) volume program to the intermediate bodybuilding program to try and best match the volume from my previous program since I’m cutting. I’ve been considering moving to the novice bodybuilding program and increasing my calories to maintenance, but I’m not sure if i should I just change my diet, the program, or both. I’ve only been lifting for a year and I feel like I should be able to make gains with the novice program, but I’m also worried about dropping too much volume and losing muscle. Any thoughts?
Hi Nico,
I switched over from a very high (too high) volume program to the intermediate bodybuilding program to try and best match the volume from my previous program since I’m cutting.
Then you haven’t solved the (volume) problem, you’ve just arranged it in another way. Kinda like if your closet is full of unwanted clothes, you need to trash them or donate them, not put them in different places.
There is no need to be worried about dropping volume, just try and see. You can always add some back in again.
Thank you very much, Andy. Very helpful. Really appreciate you taking the time to answer and thank you again for putting out such amazing content for free.
Most welcome!
Thank you for your always great content Andy! I’ve learned a lot from you and I’ve applied it and learned what works for me and I feel stronger everyday!
Thank you for taking the time, Andrea. Glad to read and most welcome!
When novice progression stalls in a calorie deficit, should I move to intermediate Progression pattern or try to maintain load and volume till end of cut?
Thanks, Andy for great work.
Hi Martin. Yes, absolutely.
Thanks Andy,
How can i find out in the cut whether i should Hold the load or move to intermediate Progression?
And after the cut when im out of the deficit, isnt there still potential to Stay in novice progression and Continue make progress becuse the stall was caused by the deficit?
So may it Look like:
1. Cut: Novice progression stalls
-> move to intermediate progress
2. Cut ends, calories go up:
-> progress continues with Novice
Progression.
Is that right ?
1) In the absence of a sudden change (a large jump in stress, sleep issues, or caloric deficit) you can expect the decline in your ability to progress to be gradual. Therefore, it makes sense to try intermediate progression.
2) Exactly, if you can.
Hi Andy, great article again. I got both Pyramid books and it really helped. I’m currently doing a mini cut, roughly 1% body weight loss in one week. I’m three weeks in, workout’s are good I’m recovering a little bit slower, strength is still here. I was planning to do a de-load at the end of my mini cut (week 4 or 5). In the de-load week should I eat at maintenance to fully recover or is it ok to still continue eating calories as in the mini cut and de-load and burn some additional body fat?
Hi Marco,
Your strength is still fine, I’d keep the caloric deficit.
Andy,
I just found you and I am enjoying your content. Great stuff. I’m an intermediate Crossfit gal and realized I have been under eating ( hardly surprising). I’m looking to recomp. I’m at the cusp of your recommendation for going either for adding macros or cutting. What are your thoughts? Add until I get to my caloric base line? How do I keep putting on muscle during the process? Thanks for all the great info! Keep it up.
Hi Anna, this article has you covered: Should I Cut or Bulk? — The Definitive Guide.
Dear Andy,
Thank you for fantastic article.
Wonder what is the realistic progress in older trainee? I am 50 this year. Is cutting and bulking still relevant to us?
Thank you
Hi Wong,
It’s hard to say.
1. When bulking (a caloric surplus), 1-1.5% is realistic for newbies, 0.5-1% for intermediates (less for advanced trainees). Thus, when in a caloric deficit, anywhere from 0.25-0.5% of body weight per month would be a realistic estimate.
2. Genetics play a large role, so I’ve seen better and worse.
3. Additionally, you’re 50. If early to mid-40s, I’d say there wouldn’t be a meaningful difference. From here you can expect a very gradual decline in what’s achievable. But still, nothing I can put a number on.
As a result, you just have to do everything right and see what you can get. Sorry that this isn’t concrete. Biology is messy.
Hello-
How lean should you go before going into a surplus as a female? I’ve been lifting for two years and have gained a little muscle. I’ve been cutting and am starting to see some definition (I estimate I’m at 20% body fat). My arms and legs are fairly lean, but my stomach is still a problem area. Should I continue cutting until my stomach is more defined? Thanks!
Hi Katie, this article should help: Should I Cut or Bulk? — The Definitive Guide.
Hello! I’m newly postpartum and two years into lifting. Though I’ve been tracking progress/progressive overload very recently and have been losing weight but measurements are staying the same in arm and legs (belly is going down). I’m at 21% body fat roughly. I’d love to gain muscle and currently able to make volume progressions. Should I continue to cut until I can’t maintain strength then go up in calories?
Thanks!
I’m sorry, this is outside my area to advise.
Andy, thank you for the detailed article. You mentioned cutting down from 20% to around 5%. What’s your view on diet breaks in the context of a cut like this? I’m assuming a cut from 20% to below 9% would take quite a bit, probably 18 – 20 weeks or more. Would you consider inserting a diet break, or would you rather have the client keep cutting until they reach their goal?
Diet breaks are a good idea. I have an article here: How to Implement Diet Breaks to Get Shredded Lean.
Thank you!
No-nonsense, straight to the point solid advice, thank you Andy
Most welcome. Thank you, Val!
Great article as ever Andy, thanks. I am currently on a cut, whilst following intermediate progression. I have noticed that I am unable to progress, after just 3 weeks cutting – in some cases I seem to be losing strength. I thought that it would be best to reduce a set for each lift, to ensure I am recovering fully. Would it infact be best to add an additional set, to at meet the volume target for the session? My calorie deficit is not too drastic and there are no other issues.
Hi Ben, here’s how I’d think about this, a kind of checklist based on what you’ve said:
1. Are you sure you’re not jumping the gun here and you just had a bad week of workouts? That’s the first thing I’d assume and I’d give yourself another week before changing things. (These can happen randomly, but poorer sleep and stress will affect things.)
2a. If you’ve just started that program at the same time as you started cutting, the issue is most likely that you started with the loads too high. Lower the weights to meet the first set RPE.
2b. If it’s too hard still, you probably have more volume than you can handle, consider reducing things by a set.
A little background for 2a/b: In the short term like this, strength can drop from overtraining (soreness impacts your ability to continue to follow the program), but undertraining would be less common — you’d expect a period of lifting less would spike your strength (due to the lowered global fatigue which I referred to at the start of the article), not tank it.
3a. If you’ve been following the program for a while, it wouldn’t be uncommon for your strength gains to stall, especially if you were bulking and pushing the boundaries of your recovery capacity. Some regression may take place also. Still, assume 1 is true and wait a week. If you’re still in the recovery hole, reduce volume by decreasing the number of sets performed in the exercises you’re having the most trouble with.
3b. If that doesn’t work, decrease the number of sets performed on accessory exercises related to that main lift.
4. If it’s an accessory exercise, just don’t worry about it.
Hope that helps!
Thanks for your in depth response Andy and apologies for my delay in acknowledgment. I have been running the intermediate PL program on a bulk for 6 months and seen great results.
I wanted to start a new week of training to check that it wasnt just a poor week of training. Unfortunately it seems as though I am losing some of the gains, mainly on bench.
Most welcome.
Pressing exercises use less overall musculature and so are relatively harder to progress on. They also suffer the most from the mechanical inefficiency of being leaner as we cut.
With the bench this is easiest to imagine — you lose fat on the back and the chest so the distance the bar has to travel is greater. Therefore, all things being equal, you can expect the amount you can bench to decrease as you lean out regardless.
I should have probably put this in the article also. 🙂