How to Choose the Right Wrestling Weight Class (2025)

Written By Samuel Bullard MS, RD

As a wrestler, finding the perfect wrestling weight class is crucial for maximizing your performance without compromising your health.

This guide will help you determine if your weight class is too low and provide tips on cutting weight safely. 

 
 

The Benefits of Not Cutting Weight

Before getting into the details of cutting weight for wrestling, it should be said that it is possible to perform well as a wrestler without cutting weight. In this article cutting weight is defined as losing more than 2-3% the week of competition.

There are successful, high-level wrestlers who don’t cut weight. The possible benefits of not cutting weight include:

  • Feeling well-fueled throughout the wrestling tournament

  • Less likely to experience diarrhea, nausea, vomiting, or an upset stomach

  • Having more energy in practice during the week

  • Improved mental focus

For an in-depth guide on how to safely make weight, check out our comprehensive guide on cutting weight for wrestling.

 

Use our Wrestler's Weight Loss Calculator to plan your weight cut. This tool helps answer the question:

If I cut to this weight class will that be within an ideal weight loss range?

Weight Loss Calculator

 

Determining Your Ideal Wrestling Weight Class

1. Understand and Monitor Your Body Fat Percentage

Understanding your body fat percentage is crucial for determining the right wrestling weight class. The amount of time you have before your competition plays a significant role in how much weight you can safely lose without affecting your performance.

If you only have a week, you're limited in how much weight you can lose. However, if you have several months, you can adjust your body fat percentage to reach your desired weight class while maintaining optimal performance.

Measuring Body Fat Percentage

There are several methods to measure body fat percentage, including:

  • Skinfold Calipers

  • DEXA Scan

  • Hydrostatic Weighing

  • Bod Pod

  • Bioelectrical Impedance (BIA)

While some of these methods may be expensive or less accurate, BIA is a popular choice due to its affordability and reasonable accuracy. It's essential to select a method that best suits your needs and budget.

Body Fat Percentage Guidelines for College Wrestlers

For college wrestlers, it's crucial to stay above specific body fat percentages based on age and gender. Maintaining a healthy body fat percentage can help prevent injuries, promote optimal performance, and support overall well-being. Consult with a sports dietitian, or sports physician to determine the recommended body fat percentage for your age and gender.

Setting Pre-Season Goals with a Balanced Approach

During pre-season, it's essential to set goals that prioritize your overall health and well-being. Instead of focusing solely on achieving a specific weight range, consider other factors such as maintaining energy levels, promoting muscle growth, and improving athletic performance.

Aim for a balanced approach that includes healthy dietary changes without compromising performance. This may involve consuming balanced macronutrients, choosing nutrient-dense foods, and practicing mindful eating habits.

Monitoring Your Progress Reasonably

Track your progress in a way that promotes a healthy mindset and avoids fixation on numbers. Yes, you need to make weight, however, aspects such as increased strength, improved stamina, and better performance during practice matter as well.

Remember that progress may not always be linear, and fluctuations are normal. Be prepared to adapt your plan based on your body's response and consult with your coach, sports dietitian, or sports physician to ensure you're on the right track.

 

2. Understanding the Season: Adapting Your Weight Loss Approach for Optimal Performance and Recovery

Wrestlers need to recognize the importance of adapting their weight loss approach depending on the season. Both off-season and wrestling season have unique requirements that impact your nutrition, training, and weight management strategies.

While some athletes wrestle year-round, incorporating periods of lighter training can aid in recovery and overall well-being. Here's a more detailed look at how you can optimize your weight loss approach during different periods of the wrestling calendar.

Avoid common pitfalls by learning about the 6 common mistakes wrestlers make when cutting weight, and ensure your approach is both safe and effective.

Off-Season Weight Loss Approach

During the off-season, the primary goal should be to establish a solid foundation for the upcoming wrestling season. This is an ideal time to focus on improving strength, technique, and conditioning. In terms of weight management, the off-season allows for a more gradual and sustainable weight loss approach:

  1. A SMALL Calorie Reduction: Instead of drastically cutting calories, aim for a slight reduction that allows for steady weight loss. This approach helps maintain energy levels and supports continued training improvements.

  2. Increased Lean Protein Intake: Prioritize lean protein sources such as chicken, turkey, fish, and whey. Plant-based protein options such as rice and beans are great just know that due to bioavailability you need to eat about 25% more protein from plant sources in order to match animal protein options. Consuming adequate protein can promote muscle growth, enhance recovery, and support overall athletic performance.

  3. Balanced Nutrition: Ensure your diet includes a variety of nutrient-dense foods, including fruits, vegetables, whole grains, and healthy fats. A balanced diet supports overall health and can help you achieve your weight loss goals in a sustainable manner.

  4. Rest and Recovery: Even during the off-season, incorporating periods of lighter training and sufficient rest can help prevent overtraining, reduce the risk of injury, and promote overall well-being.

In-Season Weight Loss Approach

During the wrestling season, the focus shifts to maintaining weight and optimizing performance. Keep the following considerations in mind during this period:

  1. Nutrient Timing: Strategically plan your meals and snacks to fuel your workouts and support recovery. Consuming carbohydrates before training can provide energy, while a post-workout meal with a combination of carbohydrates and protein can enhance recovery and muscle repair.

  2. Hydration: Staying adequately hydrated is crucial for maintaining peak performance during the wrestling season. Monitor your fluid intake and adjust as needed based on weight loss during practice.

  3. Flexible Weight Management: Avoid extreme weight loss methods during the wrestling season. Instead, focus on maintaining a stable weight most of the week and working with the natural weight fluctuation of your body to make weight.

  4. Social Support: Connecting with teammates, coaches, friends, and family can provide athletes with a strong support network, which can help alleviate anxiety and improve mental focus. Research has demonstrated that social support can have a positive impact on both mental and physical performance in athletes.

  5. Adequate Sleep and Recovery: Ensuring sufficient sleep and recovery is essential for maintaining mental focus and reducing anxiety. Sleep plays a crucial role in cognitive functioning, and poor sleep quality can lead to increased anxiety and impaired performance.

 

3. Personalize Your Approach: Understanding Your Body's Limits for Healthy Weight Loss

Achieving sustainable weight loss requires a balanced approach that considers both your mental and physical well-being. Focus on adopting healthier food choices rather than drastically cutting food intake, particularly if you are still growing. Extreme calorie restriction during periods of growth can lead to serious consequences.

  1. Mental sustainability: A successful diet plan should not cause you to obsess over food or constantly crave specific items. If you find yourself frequently thinking about certain foods or watching food-related content more than before, this may indicate that your current diet plan is not mentally sustainable. Consider revisiting your approach to ensure it supports your overall well-being and long-term success.

  2. Flexibility and adaptability: A good diet is adaptable to your individual needs and preferences, allowing you to progress towards your goals without causing unnecessary hardship. Just because a diet is difficult doesn't mean it's effective, and conversely, an easier diet plan doesn't necessarily indicate ineffectiveness.

  3. Understanding your limits: Pursuing a weight class that necessitates significant weight loss in a short timeframe can be detrimental to your health. Rapid weight reduction often leads to muscle loss, severe dehydration, and potential health risks. It is crucial to prioritize your safety and well-being over achieving a lower weight class. 

Creating a Personalized Weight Loss Plan for Wrestling Success

As you work towards determining the right wrestling weight class, it's crucial to create a personalized weight loss plan that aligns with your specific needs and goals. This will help you cut weight safely and effectively while maintaining your overall health and performance. Consider the following steps when designing your plan:

  1. Establish your long-term goals: Clearly define your long-term objectives related to wrestling performance, weight management, and overall health. This will help guide your decision-making process when selecting a weight class and crafting a weight loss plan.

  2. Consult with professionals: Engage with experienced coaches, registered dietitians, and healthcare providers to gather expert advice on safely achieving your desired weight class. Their input can offer valuable insights into the most effective weight loss strategies tailored to your unique needs.

  3. Develop a personalized nutrition plan: Work with a sports dietitian to create a customized nutrition plan that promotes healthy weight loss while providing the necessary nutrients and energy to fuel your training and competitions. This may include adjustments to your macronutrient ratios, meal timing, and portion sizes.

  4. Incorporate regular physical activity: Design a training program that balances wrestling-specific exercises, strength training, and cardiovascular workouts to support healthy weight loss and improved performance. Be sure to include adequate recovery time to prevent overtraining and injuries.

  5. Track and adjust: Regularly assess your progress by monitoring changes in your body composition, athletic performance, and overall well-being. Use this information to make any necessary adjustments to your weight loss plan and ensure you're on track to reach your goals in a safe and sustainable manner.

 
 
 
 

The Weigh-in Survival Guide was created to help.

Making weight is complicated. For wrestlers, coaches, and parents looking to navigate this aspect of the sport responsibly, I highly recommend exploring our comprehensive Weigh-In Survival Guide.

This video guide offers a wealth of practical advice, scientific strategies, and nutritional tips to help you manage weight effectively while maintaining peak performance and health all designed by a sports dietitian who personally grappled with the challenges of cutting weigh during his 13-year wrestling career.

 


Summary

Choosing a weight class is a complex decision that should be made in consultation with your coach, parents, and dietitian. It is important to consider both your physical and mental capacity as well as your body type and relationship with food.

Samuel Bullard MS, RD
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