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Right now, I hover around 150 pounds (Depending on the scale), I'm 16 and about 5'7". My body fat hovers around 10 percent and I lift often. I can squat 220 pretty easily (I don't know how good my form is) and bench 165 3 times with a spotter. My question is if it is worth me losing weight or not. There isnt much to lose since 10 percent of 150 is 15 so my lowest could be 135 but reasonably I could get down to 140.

Please tell me what you think.

Thanks,
AJ

I think you're asking the wrong question. I really doubt your weight is what is preventing you from pole vaulting higher, and I don't think that losing weight, in and of itself, will help you vault any higher.

Actually Aj I would not recommend losing weight. 10% BF is a very healthy body composition for someone your age. And you understand that you can't get down to 0% BF right?? If your body fat is 0% then your dead. 4-5% is about as low you would ever want to go as an athlete, but I wouldn't recommend trying that until you are several years out of high school and a more experienced athlete.

Thats what I thought, its about 10% (I'm not sure of the exact number because it varies between 7-13) so I didn't think it was worth it.

Don't worry about your weight. But worry about where you need to get stronger. Your focus should not be on flat bench, but on incline bench and on push presses. Also try to get in some of the more explosive lifts like power clings. So that your not just getting stronger but also training your CNS to be faster. Other then that focus on getting better by doing drills and learning proper technique.

Do thousands of approaches with a pole on the track... You'll lose weight that way.

Don't worry about losing weight. Work on growing taller.......Just kidding! You are the same size as my son and he jumped 16' in high school.

losing weight shouldnt be concerning you right now. in order to get on bigger sticks you have to be faster, and inherently carry more momentum into your plant. basic physics, mass x velocity = momentum. elite vaulters are anywhere from 170-190. so dont fret about weight, just nail that approach and plant.

I actually wasn't kidding about the approach work you know...

are you on a pole that is at or above your body weight? because if not that should be your goal