Cutting Weight Tips for Wrestlers

If you’ve wrestled for more than a few years, you may be familiar with the feeling of dread that accompanies a looming weight cut. Cutting weight, or “weight management” as I like to call it for a more positive spin, can often hinder a wrestler’s progression if they don’t have the knowledge and resources to do it correctly.

But weight management doesn’t have to be a bad thing. Dieting and optimizing your body can be an incredibly beneficial tool to any wrestler, but the old-school notion of cutting weight has simply got to go.

Here, I’ve compiled a list of weight management tips to make you feel great by the time you step up to the line.

Control Your Diet

Weight management starts with putting the right things into your body. Everyone’s diet will be slightly different, but make sure everything you eat is nutritious.

When it comes to cutting weight for wrestling, it's important to choose foods that will provide your body with the nutrients and energy it needs, without adding unnecessary calories or weight. Focus on eating lean protein sources, such as chicken breast, turkey, fish, and egg whites. These foods will help to build and repair muscle tissue, while also keeping you feeling full and satisfied. Additionally, include plenty of fresh fruits and vegetables in your diet, as these are rich in vitamins, minerals, and fiber, which will help to keep your body functioning at its best.

It's also important to pay attention to your carbohydrate intake, as carbs can be a major source of excess calories. Aim to choose complex carbs, such as brown rice, sweet potatoes, quinoa, and whole grain breads and pastas, which will provide sustained energy without causing spikes in blood sugar.

In addition to choosing the right foods, it's important to pay attention to portion sizes. Eating too much, even healthy foods, can quickly lead to weight gain. Consider using a food scale or measuring cups to ensure that you are consuming the appropriate amount of food for your body and weight goals.

Finally, it's important to avoid sugary drinks, such as soda, juice, and sports drinks. These beverages are high in calories and can cause spikes in blood sugar, leading to energy crashes and cravings. Instead, opt for water, unsweetened tea, or black coffee to stay hydrated and energized throughout the day.

There are plenty of useful guides online that can help you develop a champion’s diet.

Stay Hydrated

One of the most frustrating things I see as a coach is the inclination my wrestlers have to cut out water too early. “Water weighs a lot, right? I should just start cutting it out now to get ahead!” Please don’t. Water should be the last thing you cut out during your weight-cutting process. Since your body runs on water, you need it to keep going! Instead, dial in your diet and keep sugary drinks to an absolute minimum. If possible, don’t drink ANY calories.

Dehydration can have serious consequences on your health, performance, and ability to recover. When you lose water, your body becomes less efficient at regulating temperature and removing waste products. You may experience symptoms such as dizziness, fatigue, cramping, and even fainting. Additionally, cutting out water too early can actually backfire on your weight-cutting efforts. When your body is dehydrated, it tends to hold on to any water it can get, making it harder for you to shed those last few pounds. So, stay hydrated throughout your weight-cutting process, and make sure to replenish lost fluids after weigh-ins to ensure that you are fully prepared to perform at your best.

Ditch the Sweatpants

We’ve all seen the wrestlers who live and die by the sweat suit. Sorry, but taping your wrists and ankles up probably isn’t going to help much unless you are very close to your weigh-in time. Wearing sweats not only gets in your and your partner’s way during practice, but it also compromises focus, mindset, and more. Focus on wrestling during a normal, during-the-week practice—not sweating.

If you absolutely need a sweat suit during practice on Monday to make weight on Sunday, then maybe it’s time to reevaluate your weight class choice or diet. Try to limit the extra sweats to after-practice cool-down workouts, extra runs, and day-before weight management workouts.

Focus On Getting Better

When you focus on getting better and pursuing your personal wrestling goals, good things happen. Not only will your wrestling skills improve, but you will also work harder, retain more information, and have more fun.

And guess what? Working harder in practice means more calories burned, which in turn means actual weight loss. So, shift your focus to working hard, and you won’t have to worry about how much you sweat after the first drill.

Stand Up for Yourself

I may get some negative feedback for this one, but I don’t care. Coaches often think that they know your body better than you do. While many give their coaches full agency over their weight class choice, it doesn’t have to be that way. As a coach, I want my athletes to have a say in this decision as long as they are able to be mature about it.

If you want to go a certain weight, make sure you communicate with your coaches. And don’t just say you “don’t feel like cutting.” Come up with concrete reasons, schedule a meeting with your coaches, and explain to them why you are better suited for another weight class. Be sure to mention how this plan better aligns with your goals, and be action-oriented!