I recently started Strong Lifts 5x5 and am now in my 2nd week. As one who has not lifted for several years and never really worked in a structured lifting program, I have started at the beginning. I have no idea what my max squat would be as of today. I would guess a 1 rep max of maybe 175 on the bench. No idea on the other lifts either. (25 years ago I had that at about 250).
I understand the general concept of progressive overload and how it builds strength, endurance, etc. However, with the weights so light at the beginning, am I getting any benefit at all other than just working on form? Because right now, even though I'm doing empty bar warmups and light weight work sets with suggested rest in between, I can probably do all of the reps without stopping if I wanted to.
At what point does the overload part kick in? My intuition tells me that's where it starts to work.
For context, I'm a 54 yo male, 5'11", 203 lbs. I'm eating at a deficit targeted at 1.5 lbs per week loss. I've done some cardio and resistance training with dumbells and have lost 37 pounds so far - a little more than half way toward my goal weight - which I expect to modify based on whatever fitness level and body composition I end up.
It's hard to imagine that the SL routine is burning much in the way of calories, or building any muscle at this point. It seems like keeping a fair amount of cardio in my routine would still be beneficial. I understand I should change that at some point as well.
I am not expecting immediate visual results in SL and I would like to consider weight training to be a long term proposition. My question is not one of "why don't I see any results?", it's more like "when does the program really start the process of overload"? I hope my questions make sense.