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@missmae First, don’t use post-workout soreness as way to gauge to quality of your workout. Some exercises will make you sore; others won’t. Perform each lift according to your program, and make sure that you continue to lift more weight over time. Second, it is possible that your arms are...

@alan226 Supine rows. He could use two chairs if he doesn't have anything better.

@marimur Anything for the back of your body. Rows or pull-ups if your arms aren’t too sore. Lower back core work. The Hinge Progression from the Recommended Routine.

@ehunter A calorie is a unit of energy. A calorie deficit means you are consuming less energy than you use. So yes, it would make sense that your strength gains have slowed. I suggest focusing on your primary goal. If it’s losing weight, get to your goal weight first. If it’s getting stronger...

@crl If you lift weights 3 days a week and do 3 sets of 15 reps of 8 to 10 different exercises (i.e. 24 to 30 different exercises per week) targeting all the major muscle groups in your upper body, that routine should make you stronger. And that will likely be your first sign of progress...