Should You Train Heavy Or Light When Dieting?

Should You Train Heavy Or Light When Dieting?

When approaching the end of a hard fat loss phase, whether you are preparing for a show, photoshoot, or even a transformation check point, energy levels can be low and it can be tempting to reduce the weight you are using to get the reps done. However, this is one of the worst things you can do.

During this time you will not be gaining muscle but you will need to fight to maintain the muscle you have while you peel away the last bits of body fat. Reducing the loads you are using will limit the stimulus your body gets to hang onto muscle while in a calorie deficit, which will likely muscle loss. Having worked hard to show off what you have underneath the fat, the last thing you want to do is take away from the finished article.

Therefore, it is recommended that you follow the idea that what builds muscle, keeps it. Continuing to implement progressive overload should be your aim every session. If you get to a point at which progression is no longer possible, keep your loads high and fight to maintain your reps. You may find that your strength starts to drop off slightly at the end of your diet but you should do everything in your power to limit any decreases in performance.

Stay Updated:

For any questions, topic requests or if you just want to get in touch, please feel free to email us on make sure you never miss an article, video or podcast, subscribe to our newsletter here. As a bonus, you’ll also receive a copy of our RNT 25 Day Extreme Fat Loss Plan! For day-to-day updates and tips, follow us on: IG @rnt_fitness @akashvaghela or FB RNT Fitness

Ed Pilkington

Ed Pilkington is an RNT body transformation coach currently based in Belfast. Ed combines the experience he has accumulated from years of training clients on the gym floor, with his scientific knowledge gained through degrees in Sport Coaching and Strength and Conditioning, to provide his clients with dramatic changes to their bodies and lifestyles.