10 Essential Tips for Cutting Weight Safely

Since I started helping fighters in 2022, I’ve heard some absolute horror stories when it comes to weight cutting.

From fighters trying to cut 10kg in a week, to coaches locking doors on athletes in saunas.

Because of this, I wanted to write this blog to cover the essential principles for cutting weight safely.

But first, why should you even care about safe weight cutting?

1. Health

People have died cutting weight.

When it’s done wrong, it can be genuinely dangerous and, in extreme cases, fatal.

2. Performance

You can have the perfect fight camp, do everything right, and feel on top of the world going into fight week.

Add a poorly planned weight cut into the mix, and you’ll feel like death on fight night flat, weak, slow, and unable to perform at your best.

How to Cut Weight Without Harming Health or Performance

• Cut no more than 8% of body weight for day-before weigh-ins

• Cut no more than 3% of body weight for same-day weigh-ins

• In the final sweat (bath or sauna), keep weight loss to <5% of body weight

• Implement heat acclimation during camp so your body tolerates heat better

• Split the cut — some the night before, some the morning of weigh-ins

• Know exactly how much weight you need to cut at the start of camp to avoid surprises

• Never cut weight alone — always have someone present

• Aim for a bath temperature between 38–42°C

• Use cooling strategies between sauna or bath rounds

• Track core body temperature and keep it below 38°C

If you follow these principles, I’d consider your weight cut safe and unlikely to negatively impact performance

(assuming your rehydration and refuelling plan is well designed.)

If you’re unsure, cutting a lot of weight, or want help doing this properly,

Drop me a message 👊