Weight Cut Tips

As a female wrestler, we hold weight different than our male counterparts. Due to higher fat content in our bodies naturally, it can be difficult for us to drop water weight quickly and even harder to cut weight more than once. Here are some tips to make sure you cut weight as smoothly as possible without losing strenght or energy, with some of my personal experiences.

• Start early

It can seem enticing to wait until the last two days to make weight before a big competition. It's easy for us to push off a weight cut because we think we can just layer up, sit in the sauna, and eat minimally. Especially when we compare ourselves to our previous weight cuts, we think that we can drop 6 pounds in one day easily. However, this is often not the case; with more stress about cutting weight, our body ends up holding onto more food and water. This is due to cortisol levels increasing, making it easier for us to gain weight. Thus, when cutting weight, it is important to start early; you should be within the 5-6 pound range 1 week before a tournament and make a plan of how to drop the weight.

• Make a plan

Starting early leads me to my next note of making a plan to cut weight. If you have a plan, it is much easier to follow your meal prep/workouts to drop the weight smoothly and stress less. I suggest writing out meals (at least three a day with adequate protein, carbs, and fats) and workouts (two runs/and practice). When you are more consistent with your plan, it is much easier to make the weight as you can gauge how much you lose per practice/run and know how much you can eat while still staying on weight. For example, during my season sophomore year, I would start my weight cuts on Monday with my competition on Saturday. I would eat the same thing every Monday-Friday and do 30 minutes Stair Master in the morning and 30 minutes in the evening either before practice or after. This would make it very easy for me to start at 124 and get to 117 in a matter of 5 days with no extreme cuts.

• Fuel properly

I was able to cut 7 pounds so quickly because I was fueled up. My natural weight probably rested around 121, but because during the weekend after my tournament I immediately fueled up with enough carbs, protein, sodium, and fats, both simple and complex sugars, it was easy for me to have high energy to complete my weight cut workouts and quickly lose the weight after I cut out the sugars and sodium. Check out my article on properly fueling yourself linked below!

• Hydrate properly

This tip is super important. As a wrestlers, not only should you be fueling yourself properly, but also drinking enough water. Key word: water. Hydrating your muscles not only prevents injury but also less brain fog during weight cuts. You should be drinking at least a gallon if not more consistently, all the time. This allows you to cut out the water much faster and make the weight with less difficulty. This makes it 100% easier to cut weight. I have linked an article explaining the details of this:

• Have a support system

Weight cuts are very difficult by yourself. Ranging from major mood swings to super low energy, it's important to have a few people who can help you through it, whether keeping your accountable or offering you emotional support. This can be teammates, friends, parents, coaches, or siblings. It is important to communicate to them what you are doing so they can support you through it.

• Check your weight

When you begin cutting weight, you should check your weight every morning, if not also at night. This can allow you to have a good idea of what your float is, or how much weight you naturally lose in your sleep. This can allow you to not only know where you are with your weight but also how much intake you can have to replenish.

• Be smart on your offseason

Although it might seen super enticing to eat 15 donuts while sitting by the pool, it is important to be smart with food during your offseason. Enjoy your summer 100%, but don't come back into season 10 pounds over. This will make it much more difficult to get the weight off as it becomes actual body mass and not water/food to cut out easily. Eat a balanced diet, workout at least once a day, and have a general idea of where your weight is.