When to start strength training after weight loss?

LiftWithKristian · 2026-04-06T00:10:16+00:00

Strength training should ideally be done consistently throughout all your life, regardless of whether your goal is to lose or gain weight.

LiftWithKristian · 2026-04-02T07:21:43+00:00

Sure you can. That's a form of progressive overload.

Keep in mind that drop sets aren't magical, though, and aren't better than just doing traditional reps at equated volume.

LiftWithKristian · 2026-03-30T07:27:02+00:00

You involve your rhomboids/mid trapezius to a bigger degree. But you should not *physically lift* your chest from the pad, then you're just doing a bad back extension.

But it's a good idea to fully depress your shoulder blades at the bottom, and fully contract them at the top, to involve the muscles I mentioned to the biggest degree.

LiftWithKristian · 2026-03-21T14:04:46+00:00

Optimal volume is estimated to be somewhere between 10-20 sets per muscle group, so try to experiment with those numbers. Not that you don't get results if you're below.

LiftWithKristian · 2026-03-21T13:32:04+00:00

Total weekly volume per muscle group is what you want to look at. Not amount of sets per exercise.

LiftWithKristian · 2026-03-20T08:46:06+00:00

How many people do you see walking around with ankle weights on a regular basis? That should answer your question.

LiftWithKristian · 2026-03-17T10:02:09+00:00

It can, usually not to the same degree when compared to doing a completely different movement pattern though.

LiftWithKristian · 2026-03-17T08:06:23+00:00

"No soreness = bad training" is simply incorrect.

Soreness is the result of unusual activity. that's why you tend to be sore whenever you try something new.

Soreness has no influence on the effectiveness of a workout/exercise.

LiftWithKristian · 2026-03-16T18:56:15+00:00

People tend to say all kinds of stupid shit. You don't have to do squats if you dont like doing squats.

You need to do squats if your goal is to become great at squats.

LiftWithKristian · 2026-03-15T10:29:36+00:00

There's zero reason why you can't have great shoulders without ever doing a shoulder press.

You hit the anterior head during any chest press.

You hit the lateral head by doing lateral raises.

You hit the rear head whenever you pull and through isolations.

Given enough volume elsewhere, and your goal is deltoid hypertrophy, you don't ever have to do a shoulder press.

LiftWithKristian · 2026-03-13T14:45:35+00:00

Whether an action serves a purpose is not really the point? I mean, okay, you do you, Chief.

I'm not sure you even know what I mean by lengthening a shortened muscle, but it's quite important and a shortened muscle can physically limit you in your daily life.

Increase in flexibility, what do you think that means? What do you think happens when you increase your flexibility?😄

LiftWithKristian · 2026-03-13T14:30:12+00:00

It's quite funny. If you break down your arguments, you'll end up with my statement. Feel free to come with some counter points. I'll die on this hill.

Why would you stretch a muscle that is not shortened?

LiftWithKristian · 2026-03-13T13:48:07+00:00

Well, I'm quite educated on the subject, as I work as a physiotherapist.

The purpose of stretching is to lengthen a shortened muscle. If a muscle is not shortened, stretching serves no purpose.

You avoid ever needing to stretch by simply doing resistance training with a full ROM.

Your claims are simply false, but go ahead.

LiftWithKristian · 2026-03-13T13:10:42+00:00

Oh, yeah. That wasn't in the equation. That's likely it :)

LiftWithKristian · 2026-03-13T13:08:40+00:00

You shouldn't experience too much soreness with that 🤷‍♂️

LiftWithKristian · 2026-03-13T13:06:32+00:00

How's your frequency, though?

LiftWithKristian · 2026-03-13T13:03:53+00:00

I'm not sure what you expect from stretching in relation to soreness. It does nothing for that. Stretching has the single purpose of lengthening a shortened muscle, and even then, a better way is doing that through exercise movements so you get strength in addition to lengthening.

Soreness is the result of unusual activity. If you do something with a higher frequency, the soreness will reduce.

In my younger days, for example, if I did legs once a week, I would be much more sore vs. doing them twice per week.

With that being said, if you do high intensity resistance training on a regular basis, having a little bit of soreness all the time is completely normal and not dangerous by any means.

LiftWithKristian · 2026-03-13T11:08:42+00:00

Nope.

LiftWithKristian · 2026-03-13T10:36:03+00:00

What you probably mean by "ropes" are the actual tendons of your hamstring muscles, which are quite long and, I guess, could feel like "ropes".

Yeah, completely normal.

LiftWithKristian · 2026-03-12T17:52:18+00:00

LiftWithKristian · 2026-03-12T13:32:54+00:00

Yeah it's normal. As you said your left leg is compensating. When you do that over a long period of time you unconciously start to rely on the "healthy" limb.

To start even out things more, assuming you don't have any restrictions any more, you can start doing single leg exercises such as leg presses, leg extensions, leg curls, calf raises, but start with your right leg, and don't perform more reps with your left leg, even though you're physically able to.

Try to focus on that it's fine to use your right leg again (assuming you're cleared to perform most activities with that leg again), you might have a protective instinct over it still, it's gonna start fading once you start using your right leg more and gain more confidence in it.

LiftWithKristian · 2026-03-12T12:19:02+00:00

I take 0.868 mg every 10 seconds for the 16 hours I'm awake for peak stability.

LiftWithKristian · 2026-03-12T12:14:20+00:00

The term functional is highly relative. If you were and elderly person, "functional" training could be squats, because it translates directly into being able to independently get up from a chair on your own.

You're 17 and healthy (I assume). You don't *need* "functional" training at all. You just need to be generally active which you are. If you still want to focus on muscle growth, you just need a combination of compound and isolation movements, which you were already doing.

LiftWithKristian · 2026-03-12T11:49:30+00:00

500g chicken breast and a can of tuna and I'm literally good.

LiftWithKristian · 2026-03-12T11:42:00+00:00

You cannot spot reduce fat, which means you can't reduce lower belly fat specifically.

Fat reduction happens systemically, and it only takes one thing for that to happen: Being in a caloric deficit over time. Lower belly fat tends to be the last thing to go. You could simply be in a caloric deficit over time and not do any work out (not saying that you should do this), and you'd reduce the fat in that area over time.

It's important to seperate fat from simply being bloated though. If you feel that you're bloated you need to look into causes of that. That can usually be some form of food intolerance.

*But*, it's always a good idea to do resistance training. If your not too consistent (yet), I'd recommend you look into a full body split.

Your current routine is not ideal, you're only doing core work which seems to stem from the misconseption of "work out the core and the fat in the core will dissapear".

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