The Art of Weight Cutting in BJJ: Making Weigh-Ins Work for You

If you're in the world of grappling sports, you're probably familiar with the term "weight cutting." It's a topic that often gets discussed in hushed tones, usually accompanied by tales of grueling diets, saunas, and plastic suits. But what if I told you that weight cutting doesn't have to be a nightmare? In fact, it should be a well-planned process that works to your advantage, not a desperate attempt to make up for poor choices during training camp.

As a coach, I've seen the good, the bad, and the ugly when it comes to weight cutting. In this comprehensive guide, I'll explain why you should approach weight cutting strategically, provide you with a step-by-step plan, and share tips to help you make the most of weigh-ins as a Jiu Jitsu athlete.

Why Plan Your Weight Cut?

1. Performance Enhancement

When done correctly, weight cutting can enhance your performance on the mats. Here's how:

  • Improved Agility: Shedding those extra pounds can make you more agile and nimble, allowing you to move more freely during matches.
  • Increased Strength-to-Weight Ratio: Carrying less body weight can give you a better strength-to-weight ratio, which means you'll feel stronger and more powerful.
  • Faster Recovery: Reduced body mass means less stress on your joints and muscles, resulting in quicker recovery between training sessions.

2. Weight Class Advantage

Competing in the right weight class can give you a significant advantage. If you're constantly fighting opponents who are significantly larger or stronger, it can put you at a disadvantage. By planning your weight cut effectively, you can ensure that you're competing in the most suitable weight class for your skill and body type.

3. Mental Edge

Knowing that you've meticulously prepared for weigh-ins and are ready to hit your target weight can give you a massive mental advantage. You'll step onto the mats with confidence, focused solely on your technique and strategy rather than worrying about making weight at the last minute.

The Pitfalls of Using Weight Cutting to Compensate

While weight cutting can offer several advantages, using it as a remedy for poor choices during your training camp is a recipe for disaster. Here's why you should avoid this approach:

1. Health Risks

Extreme weight cutting, especially when done without proper planning, can lead to severe health risks. Dehydration, electrolyte imbalances, and excessive stress on your body can have detrimental effects on your overall well-being. It's not worth jeopardizing your health for a few pounds.

2. Diminished Performance

Last-minute weight cutting is likely to leave you feeling weak, fatigued, and mentally drained. Instead of performing at your best, you'll be struggling to make it through the match, leaving your technique and strategy in shambles.

3. Inconsistent Results

Relying on desperate weight-cutting tactics can lead to inconsistent results. You might make weight one time, but the next time could be a disaster. Consistency is key in sports, and last-minute weight cutting won't help you achieve it.

The Strategic Approach to Weight Cutting

Now that we've covered why it's essential to approach weight cutting strategically, let's delve into how you can do it effectively:

1. Set Realistic Goals

Before you even begin your weight cut, it's crucial to set realistic and achievable goals. Take into account your current weight, your competition's weight class, and the time available for the cut. Trying to cut too much weight in a short period is a recipe for disaster.

2. Plan Your Nutrition

Your nutrition plays a pivotal role in your weight-cutting journey. Instead of crash diets or starvation, focus on a balanced, gradual reduction of calories. Here are some key nutrition tips:

  • Calorie Deficit: Create a calorie deficit by consuming fewer calories than you burn daily.
  • Macronutrient Balance: Ensure you maintain a balanced intake of carbohydrates, proteins, and healthy fats.
  • Hydration: Stay adequately hydrated throughout your weight cut to prevent dehydration during training.

3. Monitor Your Progress

Regularly monitor your weight, body composition, and performance during your weight-cutting process. Use a journal or a tracking app to keep records of your meals, workouts, and progress. This will help you make adjustments as needed.

4. Gradual Weight Loss

Aim for a gradual weight loss of approximately 1-2 pounds per week. This sustainable approach is healthier and less stressful on your body than trying to shed a significant amount of weight quickly.

5. Consider Professional Guidance

If you're unsure about the best way to plan your weight cut, don't hesitate to seek professional guidance from a registered dietitian or a sports nutritionist. They can help you create a customized plan that aligns with your goals and body type.

Making Weigh-Ins Work for You

Weigh-ins are a crucial aspect of any grappling competition, and how you approach them can make a world of difference in your performance. Here's how to use weigh-ins to your advantage:

1. Timing Matters

Timing your weigh-ins strategically can give you an edge. Aim to weigh in as close to your competition time as possible. This way, you'll have more time to rehydrate and refuel, ensuring you step onto the mats at your best.

2. Rehydration and Refueling

As soon as you've made weight, your focus should shift to rehydration and refueling. Consume fluids with electrolytes to replenish lost minerals, and choose easily digestible, nutrient-rich foods to refuel your energy stores.

3. Mental Preparation

Use the time between weigh-ins and your match to mentally prepare. Visualize your game plan, focus on your strategy, and build confidence in your abilities. A calm and composed mind can be your greatest asset on the mats.

4. Stay Relaxed

It's natural to feel nervous before a competition, but excessive stress can lead to poor performance. Practice relaxation techniques such as deep breathing, meditation, or even light stretching to keep your nerves in check.

5. Warm-Up Wisely

A proper warm-up is essential to avoid injuries and perform at your best. Spend adequate time warming up your body, focusing on mobility exercises and light drilling to get your muscles ready for action.


Weight cutting should never be a last-minute scramble to make up for poor choices during your training camp. Instead, it should be a well-planned process that enhances your performance, gives you a competitive edge, and prioritizes your health and well-being.

Remember, success in BJJ and Jiu Jitsu isn't just about the techniques you know—it's also about how you prepare your body and mind. Approach weight cutting strategically, set realistic goals, monitor your progress, and use weigh-ins to your advantage. By doing so, you'll not only make weight but also step onto the mats as a more formidable and confident athlete.

Stay committed to your journey, stay safe, and embrace the art of weight cutting in BJJ as a valuable tool in your arsenal. It's not about the weight you lose; it's about the skill and determination you bring to the mat.

Weekly Tips for Physical Dominance!

Yes, I Want to be More Athletic!