Building strength while in calorie deficit

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trudie_b
trudie_b Posts: 230 Member
edited November 2024 in Fitness and Exercise
I understand that it's difficult (impossible?) to build muscle mass when eating at a calorie deficit, but does that also automatically mean you can't increase muscle strength unless you are eating at maintenance or above? Would increasing protein offset a small deficit? I'm trying to build strength, and worried that my current deficit (small) might be working against me.....

Replies

  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    Remember that strength does not always mean increased muscle mass. Strength is neuromuscular adaptation. So you can definitely get stronger in a deficit.

    But for most people, the muscle mass increase comes from the surplus.

  • trudie_b
    trudie_b Posts: 230 Member
    Good!! Thank you both. I'm not quite ready to start recomp yet (although I'm close), but I'm working really hard at lifting, and I don't want to undermine that.
  • lorrpb
    lorrpb Posts: 11,463 Member
    I absolutely gained strength while eating in a deficit for 2.5 years while losing 148 lbs. I started resistance training day 1 when I could barely do a low step up and couldn't do a wall squat to parallel. Now I walk, run, swim, and squat with weight, and other lifts more than I ever have in my life. Keep it going!
  • trudie_b
    trudie_b Posts: 230 Member
    That's encouraging, thank you!
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I definitely got stronger while losing weight. Just keep going!
  • Chadxx
    Chadxx Posts: 1,199 Member
    It is more difficult but it is doable, especially with a small deficit.
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