Do You Need to Cut Weight?
Cutting weight in Olympic weightlifting is often seen as a way to gain a competitive edge by fitting into a lower weight class. However, while there may be potential benefits, weight cuts come with inherent risks and trade-offs. Research shows that cutting weight can impair performance, increase injury risk, and cause long-term health consequences if not done properly.
So how do you decide if cutting weight is the right move for you?
Lifting in a lower weight class can provide advantages, but only when done with a strategic, well-planned approach. Otherwise, it can lead to mental stress, performance decline, preventable injuries, shortened careers, and long-term health issues. At the end of the day, your bodyweight should be the least interesting thing about you as an athlete. The focus should be on performance, longevity, and your enjoyment of the sport.
Minimize the Stress of Weigh-Ins
The key to a successful weigh-in is to minimize the mental load around making weight. Research indicates that the stress associated with weight cuts can detract from performance by increasing anxiety and mental fatigues you obsess over the weigh-in, the more mental energy you can dedicate to what really matters — lifting your best.
Your weigh-in strategy should be low-risk, and ideally, you want to focus on eating and drinking as much as possible while controlling bodyweight changes and supporting peak performance. Consulting a trusted coach or nutrition professional is key to navigating this process.
“This didn’t feel like a weight cut at all, this just felt like making weight! I have NEVER ever been able to eat so much food and still make weight.”
Key Factors to Consider When Deciding to Cut Weight
1. What are your overall goals?
Your goals determine if a weight cut is necessary. Are you trying to hit a PR, podium, or qualify for a specific team at a national or international event? Research suggests that while a weight cut may offer competitive advantages, it often comes with diminished power output, strength, and endurance, especially if done too quickly .
If yo to have fun and hit PRs, lifting at your walking weight may be the best choice. This approach allows you to focus on fueling adequately and performing at your highest level without the added stress of weight manipulation. However, if you’re trying to make a team or qualify for a high-level competition, a weight cut might make sense — but only if you have a reasonable timeline and can do it without compromising performance.
2. What is your current skill level in the sport?
For newer athletes, weight cuts are not typically recommended. If it’s your first 1-3 meets, it’s best to compete at your walking weight. The stress and risks associated with cutting weight can hinder your experience and progress in the sport.
According to research published in the Journal of Strength and Conditioning Research, early-career athletes tend to experience more significant performance declines during weight cuts than their more experienced counterparts, who often have the knowledge and resilience to handle the process . Focus on athletic development, getting used to competing and building skill before adding the complexities of a weight cut.
3. What is your current health status?
Assessing your health is critical before committing to a weight cut. Are you lean, or do you carry a higher body fat percentage? Studies show that lean athletes face a greater risk of muscle loss and performance decline during rapid weight loss . The leaner you are, the will be to safely cut weight without sacrificing strength or risking injury.
Your age, height, and current body composition also play a significant role. Older athletes, for example, may experience longer recovery times and greater muscle loss during cuts, which can affect both short- and long-term performance.
4. What is your current food intake like?
Do you know how much you’re eating and how your nutrition supports your training? Safe weight cuts require a deep understanding of your caloric intake, macronutrient needs, and recovery strategies. If you don’t have nutritional literacy or are under-eating, a weight cut can quickly become dangerous.
A study published in Sports Medicine found that athletes who monitor their nutrition closely and have a clear plan are less likely to experience performance declines during a weight cut . If you’re uncertain about your intake or lack the experience to execute a cut safely, work with a sports nutritionist who specializes in weight-classed sports.
“I can’t tell you how excited I am to be working with you…. comparing prior cuts to working with you, I’ve gotten more calories than ever my maintenance before.
I feel like we’ve been able to actually make adjustments on how I feel and it’s made my energy level and performance in the gym soar.”
Check out Performance Nutrition for 1:1 guidance with making weight.
When Cutting Weight Is a Good Idea
In some scenarios, cutting weight may provide a significant competitive edge, such as:
Medaling at a national event or qualifying for an international team. If being in a lower weight class increases your chances of podium placement or qualifying for a meet, it may be worth considering a weight cut. A 2021 study found that elite athletes who strategically dropped weight classes performed better at competitions when the cut was done safely and gradually .
The timeline is reasonable. Having enough time to safely reduce bodyweight without rushing is crucial. Studies suggest that cuts done over a longer period (8+ weeks) result in fewer performance issues than rapid cuts done in under a week .
It won’t significantly impact your performance or increase injury risk. If you can lose weight while maintaining strength, energy, and recovery, a cut could make sense. However, it’s important to consult with a coach or nutrition expert to assess your individual situation.
When Cutting Weight Is Not a Good Idea
There are several scenarios where cutting weight may be detrimental:
You want to achieve a leaner physique. Weight cuts should not be used as a long-term strategy for weight management. Using a weight cut to achieve an aesthetic goal can negatively impact performance and recovery. Research confirms that athletes who cut weight for appearance reasons rather than performance goals tend to have higher injury rates and longer recovery periods .
You don’t have enough time. If your meet is coming up soon and you don’t have enough time to execute a gradual cut, you risk muscle loss, dehydration, and performance decline. Quick cuts are associated with higher risks of injury, especially to the joints and ligaments .
You’re under-eating or struggling with disordered eating behaviors. Cutting weight when you’re already under-nourished or struggling with food-related issues can exacerbate those problems and be harmful to your mental and physical health. If this is the case, it’s better to focus on fueling for performance and health.
You’re a youth athlete. Younger athletes still growing and developing should avoid weight cuts altogether. Studies show that weight cuts in youth sports can interfere with growth and lead to long-term metabolic and mental health issues .
You’ve cut weight recently. If you’ve done a weight cut in the past 3-6 months, it’s not advisable to attempt another cut too soon. Repeated cuts can cause chronic fatigue, decreased immune function, and longer recovery times .
Keep the Focus on Performance and Health
Ultimately, the decision to cut weight should be based on safety, performance, and overall enjoyment of the sport. As an Olympic weightlifter, your lifts are what matter most — not the number on the scale.
Before committing to a weight cut, consult your coach, assess the risks, and determine if it aligns with your goals. When done correctly, weight cuts can provide a competitive advantage, but they should never come at the expense of your health or long-term performance.
If you're unsure about your weight class, whether cutting weight is right for you, or how to make weight with greater ease and less stress, don't hesitate to reach out! At Broken Arrow Sports Nutrition, we specialize in helping athletes navigate the complexities of weight cuts safely while maximizing performance. Whether you're aiming for a national team, hitting a PR, or simply want to lift without the worry of weigh-ins, we can guide you through the process with a personalized plan tailored to your goals.
Contact us today for a free consultation and start your journey towards smarter weight management and stronger lifts!
hi, i’m Katie!
I work with power and strength athletes competing in weight-classed sports.
Over the years, I’ve helped hundreds of athletes make weight with ease without starving or dehydrating themselves with extreme measures.
If you want to make weight easily and perform your best, let’s talk!