6 Common Mistakes Wrestlers Make When Cutting Weight (2025)

The foods shown above are considered to be healthy but if eaten at the wrong time may hinder you weight cut.

Also part of our Cutting Weight for Wrestling series

• Cutting Weight for Wrestling: A Comprehensive Guide

• 6 Common Mistakes Wrestlers Make When Cutting Weight

• Tips for Cutting Weight in Wrestling

• Understanding Weight Classes: Strategies to Choose and Maintain

• Hydration Techniques for Wrestlers: Essential Guide to Optimal Fluid Intake

• Protein Intake for Peak Wrestling Performance: A Comprehensive Guide

• Energy Management During Weight Cuts

• Essential Vitamins for Optimal Performance

• Carb Cycling Techniques for Wrestlers

Wrestling is a sport that requires athletes to compete in specific weight classes, making weight-cutting an essential part of the sport. However, many wrestlers make mistakes when cutting weight that can be detrimental to their health and performance. In this article, we will discuss the six common mistakes wrestlers make when cutting weight and provide tips for safe and effective weight cutting.

Eating Too Little:

One of the most common mistakes wrestlers make when cutting weight is eating too little or missing meals altogether. Many wrestlers believe that eating less will help them cut weight faster, but this can have adverse effects on their health and performance. Eating consistently and adequately is essential for athletic performance and weight loss.

Lack of Planning:

Unsafe weight cuts are often a consequence of wrestlers not having a pre-planned strategy. To prevent such occurrences, it is important to adopt a systematic approach to weight cutting. Wrestlers should develop a weight-cutting plan that factors in their present weight, weight category, and body composition.

It is important to determine the amount of weight typically lost during practice sessions and overnight while sleeping then work backward, starting from the desired weight goal. For a deeper dive into effective and safe weight-cutting strategies, check out our comprehensive guide on Cutting Weight for Wrestling. This guide will provide you with detailed insights and techniques to optimize your weight management practices.

Skipping Meals:

Some wrestlers think that skipping meals is a good way to lose weight, but this is not true. When you skip meals, your body goes into starvation mode, which slows down your metabolism and makes it harder to lose weight. It also causes you to lose muscle mass, which can hurt your performance on the mat. Instead, shift your focus to changing what you eat like low-fiber foods. To learn more about effective and healthy ways to manage your diet during a cut, explore our article on Tips for Cutting Weight in Wrestling, which offers practical advice to avoid common dieting errors.

Don’t do the startvation diet! The key to the smart weight cut is to never stop eating.

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Cutting Too Much Weight:

Wrestlers may aim to cut too much weight, which can be dangerous and lead to severe dehydration, heat stroke, or other health problems. A high school wrestler should aim to not lose more than 3% of their body weight, and a collegiate wrestler should aim to not lose more than 5% of their body weight when at their lean mid-season weight or fight weight. This allows for a more natural weight cut that works with the normal weight fluctuations that occur throughout the day and limits the amount of time spent dehydrated.

For guidance on selecting the right weight class and maintaining it healthily, read our detailed discussion on Understanding Weight Classes: Strategies to Choose and Maintain. This will help you make informed decisions about your competitive weight category.

Whole grain breads are a great source of fiber which is part of a healthy diet… just don’t eat it before weight-ins.

Using Unsafe Methods:

Wrestlers may use unsafe methods, such as saunas, steam rooms, or plastic suits, to lose weight quickly. These methods can be dangerous and can lead to severe dehydration, heat stroke, or other health problems. Wrestlers should avoid using these methods and opt for safer weight-cutting techniques such as increasing exercise and creating a water plan.

Not Adjusting Diet and Training Program:

Wrestlers may not adjust their diet and training program during weight cuts, which can affect their performance and health. Wrestlers should work with a coach and dietitian to develop a proper diet and training program that supports safe weight loss and maintains performance. Wrestlers should also consider adjusting their training program during the weight-cutting period to maintain their strength and endurance. This could look like longer practices that are more focused on wrestling technique during the start of the week and shifting to shorter more conditioning-focused practices at the end of the week that allows wrestlers who are cutting weight to have time and energy to go get an extra workout if needed.

Bullard Nutrition was created to help

Wrestling nutrition is complicated. Bullard Nutrition is a resource for wrestlers who want to take their nutrition to the next level. As a registered dietitian and former wrestler, I understand the unique challenges that wrestlers face when it comes to nutrition. Contact me to learn more about how I can help you achieve your goals and perform at your best. The best way to do this is to apply here.

Keywords: cutting weight, wrestlers, weight loss, weight cutting plan, safe weight cutting, adverse health effects, performance, systematic method, calorie intake, exercise, dehydration, saunas, plastic suits, training program, nutrient-dense foods, muscle gain, gradual weight loss, weight class, health complications, registered dietitian.

Summary

Cutting weight is a part of wrestling whether we like it or not, but it's crucial to do it safely and effectively. The common mistakes wrestlers make when cutting weight can lead to adverse health effects and poor performance on the mat. To avoid these mistakes, wrestlers should develop a systematic method of making weight, eat consistently, avoid skipping meals, limit the amount of weight they cut, use safe weight-cutting methods, and adjust their diet and training program accordingly. By following these tips, wrestlers can safely and effectively cut weight and compete at their best.

FAQs

Q: Can I eat whatever I want after weigh-ins?

A: While it may be tempting to indulge in your favorite foods after weigh-ins, it's important to be mindful of your choices. Eating too much or indulging in certain foods can lead to an upset stomach and reduced performance. Focus on easily absorbed foods that do not upset your stomach.

Q: How much water should I drink while cutting weight?

A: It's important to stay hydrated during the weight-cutting period. Especially at the start of the week focus on carrying a water bottle with you and refilling it many times during the day. You should also consider if you are eating or drinking enough electrolytes.

Q: Should I use diuretics to help cut weight?

A: No, wrestlers should avoid using diuretics to cut weight. These medications can lead to severe dehydration and other health complications. Instead, opt for safer weight-cutting strategies.

Q: Can I cut weight for every competition?

A: This entirely depends on the age of the athlete. If you are not in high school yet I highly advise avoiding cutting weight regularly. If you have to maybe cut weight just for state or a national tournament.

Cutting weight too frequently can lead to health problems, decreased performance, a negative relationship with food, and a loss of enjoyment for the sport.

Q: What should I do if I feel like I am not making progress in my weight-cutting efforts?

A: If you are not making progress in your weight-cutting efforts, it's important to re-evaluate your plan and consider consulting with a sports dietitian. They can help you identify potential obstacles to weight loss and develop a plan that better suits your needs and goals.

Q: Is it safe to cut weight without the professional guidance of a dietitian?

A: I cut weight in high school without the guidance of a sports dietitian but if I had consulted with a dietitian it would have saved me a lot of avoidable pain and difficulty from cutting weight. The more extreme the weight cut the more likely it will be dangerous and lead to adverse health effects. Talking to a sports dietitian before starting a weight cut is a way to help prevent any dangerous situations from occurring.

Q: Can I still gain muscle while cutting weight?

A: It is possible to gain muscle while cutting weight, but it depends on several factors such as your current body composition, calorie intake, and training program. Working with a dietitian can help you develop a plan that supports both weight loss and muscle gain. It won’t be easy so be prepared to work hard and be disciplined.

Q: What are the signs that I am cutting weight too quickly or unsafely?

A: Signs that you may be cutting weight in an unsafe way include feeling dizzy, feeling lightheaded, or experiencing nausea or vomiting. If you experience any of these symptoms, stop cutting weight immediately and consult with a dietitian, or healthcare professional.