Best Practices for Cutting Weight in Girls' Wrestling
When it comes to girls' wrestling, one of the most challenging yet very common aspects is weight management. As much as it is discouraged and frowned upon it's going to happen. So I have always recommended setting healthy parameters for hitting a goal or competition weight. Cutting weight should never mean compromising health or strength and here are some best practices to approach weight management safely, effectively, and sustainably, so you can be in peak condition when it matters most.
1. Start Early with a Plan
Waiting until the last minute to cut weight is a recipe for exhaustion and underperformance. Start with a plan weeks in advance. Work with a coach, nutritionist, or trainer who understands healthy weight management to set realistic goals based on your body composition, metabolism, and wrestling category.
2. Prioritize Hydration and Water Management
While it might seem tempting to cut water intake to lose a few pounds fast, dehydrating yourself can lead to serious health issues. Instead, drink enough water in the weeks leading up to your weigh-in. Gradually tapering off excessive water intake closer to the competition can be an option under proper supervision but should never be the sole approach. Staying hydrated maintains energy levels, mental clarity, and muscular strength.
3. Focus on High-Quality Nutrition
Weight cutting is about quality, not just quantity. Lean proteins (chicken, fish, tofu), complex carbohydrates (quinoa, oats), and healthy fats (avocado, nuts, olive oil) should be your go-to. Avoid processed foods and sugar that add empty calories. Keeping a balanced diet will help maintain muscle mass and give you the energy to train hard.
4. Use Small, Frequent Meals
Eating smaller, balanced meals every three to four hours keeps your metabolism active and maintains your energy without the bulk. Aim for meals that include protein, complex carbs, and a bit of fat. This will prevent hunger-induced binge eating, which can derail weight-cutting efforts.
5. Add Cardio, but Don’t Overdo It
To cut weight effectively, a solid cardio routine is essential. Steady-state cardio (like jogging, cycling, or rowing) for 30–45 minutes a few times a week can help burn fat efficiently. Avoid excessive cardio close to competitions, as it can lead to muscle fatigue. Finding a balance between cardio and strength training will ensure you’re shedding fat, not muscle.
6. Strength Training to Retain Muscle
Cutting weight should not mean cutting strength. Incorporating strength training while cutting weight helps preserve muscle mass, ensuring that weight lost is primarily fat. Light-weight, high-rep exercises can be helpful during the cutting phase, but be careful not to add too much stress to your body right before competitions.
7. Get Plenty of Rest
When you're cutting weight and training intensely, rest and recovery are essential. Sleep helps repair muscles, regulates hunger hormones, and is vital for mental focus. Lack of sleep can lead to poor decision-making, especially around food, and decreases your ability to perform under pressure.
8. Monitor Progress and Adjust as Needed
Keep track of your weight and body composition throughout the cutting phase. Adjust as needed and consult with a coach or trainer if you’re not seeing the progress you expected. Cutting weight is highly individualized, so what works for one wrestler may not be suitable for you.
9. Prioritize Mental Health
The pressure to cut weight can sometimes feel overwhelming, and it’s essential to keep a positive mindset. Reach out to friends, family, or a mentor if you’re feeling anxious or discouraged. Remember that your mental health is just as important as your physical health and that a healthy mindset will make you a stronger competitor.
10. Re-feed Properly Post-Weigh-In
After weighing in, your body will need fuel to perform its best. Focus on rehydrating first, with water and electrolytes. Choose easily digestible carbs, moderate proteins, and fats to prevent an upset stomach. A good meal will ensure your energy is topped up for competition day.
Weight cutting doesn’t have to mean sacrificing your health or performance. Also consider where a wrestler's body weight might be ideal for the sport and that may no be the weight class they desire but if it is hard for a girl to maintain weekly the next weight class up may be the best for her performance mentally and physically. Following these practices will ensure you’re cutting weight effectively and sustainably, keeping you strong, focused, and ready to take on any opponent in any weight class! -Dr. Todd Wendell for wrestl•her