Competitive powerlifters often try to lose weight quickly to compete in lighter weight categories. Researchers tested whether losing about 5% of body weight in 4 days—using diet changes and fluid reduction—would hurt a powerlifter’s strength. Twenty-six trained male powerlifters either followed this rapid weight loss plan or ate normally. After the weight loss group dropped the weight and had 2 hours to recover, they were tested on their lifting strength. Surprisingly, the lifters who lost weight maintained their maximum strength and actually scored better on competitive scoring systems. This suggests it’s possible to make weight for competition without sacrificing the ability to lift heavy.

The Quick Take

  • What they studied: Whether powerlifters can lose about 5% of their body weight in 4 days without losing their strength for lifting
  • Who participated: 26 trained male powerlifters, average age 24.6 years, average weight 204 pounds. Half followed a rapid weight loss plan, half ate normally
  • Key finding: Lifters who lost weight maintained their maximum strength in all three main lifts (squat, bench press, deadlift) and actually scored higher on competitive scoring systems compared to the control group
  • What it means for you: If you’re a competitive powerlifter needing to make weight, this research suggests you may be able to lose weight quickly without losing your lifting strength—but this applies specifically to trained powerlifters with short recovery time, not general fitness or health

The Research Details

This was a randomized controlled trial, which is one of the strongest types of research studies. Researchers randomly assigned 26 powerlifters into two groups: one group followed a specific 4-day rapid weight loss plan, while the other group ate and drank normally. The rapid weight loss group reduced their calories by 10%, ate less than 50 grams of carbs per day, reduced salt intake, and carefully controlled their fluid intake to lose about 5% of their body weight. Both groups then performed a simulated powerlifting competition before and after the 4-day period. The researchers measured how much weight they could lift in three main exercises: squat, bench press, and deadlift, plus their total combined weight.

This study design is important because it allows researchers to directly compare what happens when powerlifters lose weight versus when they don’t. By randomly assigning people to groups, the researchers can be more confident that any differences in strength are due to the weight loss plan, not other factors. Testing strength before and after the intervention helps show whether the weight loss actually affected performance.

This is a well-designed study published in a respected sports nutrition journal. It was registered before the study started (which is a good sign of quality), used a control group for comparison, and measured specific, objective outcomes like how much weight could be lifted. The sample size of 26 people is moderate—larger studies would be even more convincing. The study was conducted with trained powerlifters, so results apply specifically to this group rather than casual gym-goers.

What the Results Show

The rapid weight loss group successfully reduced their body weight by an average of 4.81%, which was close to the 5% target. They lost fat mass (15.7% reduction), some muscle mass (2.36% reduction), and body water (2.41% reduction). Despite this weight loss, when tested on their lifting strength, the rapid weight loss group maintained their maximum strength in all three main lifts: squat, bench press, and deadlift. In fact, the group that lost weight performed better on the International Powerlifting Federation scoring system, which adjusts strength based on body weight. This means that even though they weighed less, their relative strength (strength compared to their new body weight) actually improved. The control group, which ate normally, showed no significant changes in any of these measures.

The researchers also measured how hard the lifters felt they were working (called rate of perceived exertion). Interestingly, the rapid weight loss group didn’t report feeling significantly more tired or strained during their lifts compared to the control group. This suggests that the weight loss didn’t make the lifts feel harder, even though the lifters had less body weight to work with.

Previous research on rapid weight loss in athletes has shown mixed results, with some studies suggesting strength might decrease. This study adds important evidence that trained powerlifters may be able to maintain strength with rapid weight loss followed by a short recovery period. However, most previous studies looked at different types of athletes or different weight loss methods, so this research fills a specific gap in understanding powerlifters.

This study only included 26 male powerlifters, so results may not apply to female athletes, less-trained lifters, or other sports. The weight loss period was only 4 days with 2 hours of recovery—we don’t know if longer recovery times would show different results. The study didn’t follow lifters long-term, so we don’t know if strength stayed the same days or weeks later. The rapid weight loss method used (low carbs, low sodium, fluid restriction) is specific and may not represent all ways powerlifters try to lose weight. Finally, this was a relatively small study, so larger studies would provide more convincing evidence.

The Bottom Line

For competitive powerlifters: This research suggests that losing about 5% of body weight over 4 days using calorie restriction, low carbohydrates, low sodium, and fluid manipulation may allow you to maintain strength for competition. However, this should only be attempted by trained powerlifters with proper knowledge of safe weight loss practices. For general fitness enthusiasts: This research doesn’t apply to you—it’s specific to competitive powerlifters and shouldn’t be used as a reason to try rapid weight loss for general fitness goals.

Competitive powerlifters trying to qualify for lower weight categories should find this research relevant. Coaches and sports nutritionists working with powerlifters may use this information to guide weight-cutting strategies. General fitness enthusiasts should not apply these findings, as rapid weight loss can be unsafe and isn’t necessary for non-competitive training. People with eating disorders or a history of disordered eating should avoid rapid weight loss methods.

The strength maintenance happened within 2 hours of completing the weight loss protocol. This is important because it shows the effect is relatively quick. However, we don’t know if strength would remain the same after longer recovery periods or in the days following the competition.

Want to Apply This Research?

  • If you’re a competitive powerlifter, track your body weight daily during a weight-cutting period alongside your maximum lift attempts (squat, bench press, deadlift). Record the date, body weight, and the heaviest weight lifted in each exercise. This allows you to monitor whether your strength is maintained as weight decreases.
  • For powerlifters preparing for competition: Use the app to plan a 4-day weight loss protocol with specific daily targets for calorie intake (10% reduction), carbohydrate limits (under 50g daily), and fluid intake. Set reminders for weigh-ins and strength testing before and after the protocol to track your individual response.
  • Create a comparison chart in the app showing your strength levels at your normal weight versus after rapid weight loss. Track this across multiple competitions to see if the pattern holds for you personally. Also monitor how you feel (energy, mood, perceived exertion) during and after weight-cutting to ensure it remains safe and sustainable.

This research applies specifically to trained male powerlifters using a particular rapid weight loss method. It should not be used as medical advice or as justification for rapid weight loss in non-competitive settings. Rapid weight loss can carry health risks and should only be attempted under professional supervision by qualified athletes. If you have any health conditions, take medications, or have a history of eating disorders, consult with a doctor or registered dietitian before attempting rapid weight loss. This study was conducted over a short time period with limited follow-up, so long-term effects are unknown. Results may not apply to female athletes, less-trained individuals, or different weight loss methods.