7 Expert-Approved Tips to Make Cutting Weight for Powerlifting Events Easier

[BigArvin]

Hey, fitness champs! BigArvin here, ready to drop some knowledge on cutting weight for powerlifting events. Now, I know weight classes play a huge role in powerlifting. Getting that edge and hitting that perfect weight for your competition class are all part of the strategy to set yourself up for a strong showing.

But let me tell you, cutting weight the wrong way can be a disaster. I've seen lifters drop the ball by going into their meets drained and weak. We're not here to let that happen to you. We're going to talk about how to cut weight safely and strategically, so you can make weight without sacrificing your strength or your health.

Plan Your Cut Weeks in Advance​

Let’s get one thing straight—cutting weight isn’t something you do the day before weigh-ins. If you’ve got fat to drop, you need to plan. The earlier you start, the better. You don't want to hit the panic button with just a week to go.

Avoid those crash diets or extreme calorie drops. They’ll wreck you in the long run and mess with your training. Instead, start by creating a light calorie deficit over a few weeks, and dial in your NEAT (Non-Exercise Activity Thermogenesis)—basically, staying active outside of the gym (taking the stairs, walking more, etc.).

You need time to recover, too. Don’t try to rush it. Think of this as a long-term game plan to ensure you’re dropping weight for powerlifting while still performing like a beast when it’s time to lift.

Use Water Loading, Then Drop Strategically​

This one’s a game-changer. Here’s the deal: water loading. I’m talking about ramping up your water intake, like doubling it, 5–7 days before the weigh-in. Aim for about 2 gallons a day—this flushes out your system and primes your body for the water cut. Sounds crazy, right? But trust me, it works.

Then, right before weigh-in (24-36 hours), you cut back on water intake sharply—this helps you shed that retained water. Now, I know this sounds risky, but if done right, it’s a safe and effective way to drop weight fast without wrecking your performance. After the weigh-in, the key is to reintroduce fluids immediately. Get those electrolytes back in and hydrate properly to set yourself up for success.

Reduce Carb and Sodium Intake 2–3 Days Out​

Let’s talk about food now. You want to shed scale weight, right? Carbs and sodium are your biggest offenders when it comes to water retention. That means you’ll need to cut them down a bit, but you’re not going to drop them completely—just reduce them 2–3 days before weigh-ins.

Cut out the starchy carbs and anything processed. No more pasta, bread, or junk food. Instead, focus on lean proteins, greens, and low-sodium options. It helps you drop water weight, and you’ll still have plenty of fuel left to power through your lifts post-weigh-in.

Utilize a Temporary Fiber Reduction​

Fiber’s your friend for digestion, but during a weight cut, it can be a little too friendly. By reducing your fiber intake, you can shed some gut residue—this can easily knock off 1–3 pounds. So, 24–48 hours before the weigh-in, switch to low-fiber, easily digestible foods.

Think white rice, eggs, and protein shakes—foods that are quick to digest and won’t weigh you down. The goal is to minimize the undigested food in your stomach so you can step on that scale looking as light as possible without feeling drained.

Sauna, Hot Bath, or Sweat Protocol (If Needed)​

Alright, here’s the thing. If you’re close to your target weight and need to shed a little extra, it’s time to get hot and sweaty. Now, this step isn’t for the faint of heart. If you're going to use a sauna, hot bath, or sweat suit, do it 12–18 hours before weigh-in. Be mindful—this is a method for experienced lifters who know their body well.

You’re using heat to make your body sweat out those final ounces. But remember, don’t go overboard—this shouldn’t be your first option. Always pair this with proper rehydration immediately after the weigh-in, and don't neglect your electrolyte balance.

Practice Rehydration & Refueling Strategy​

After the weigh-in, it’s time to refuel and rehydrate. You’ve dropped weight, but you don’t want to walk into that meet feeling weak or cramping up mid-lift. Rehydration is key, and I mean immediately after the weigh-in. Get your electrolytes back in through electrolyte mixes or salty broths. These help to restore your sodium and potassium levels and stabilize your fluids.

Start with liquids for the first 2 hours, then move on to solid foods. A balanced meal with carbs, protein, and some healthy fats will top you off without causing bloating. The goal here is to regain your strength and glycogen levels so you can perform at your best. Keep it clean, and do not consume junk food. Remember, we’re focusing on a safe weight cut here.

Know Your Limit & Don’t Cut Too Much​

Here’s where things can go wrong. I get it, you want to cut that extra 10 pounds to make weight for your class, but listen to me—don’t cut too much. A safe range is about 5% of your body weight in 5 days. Anything more than that? You’re risking strength loss, dehydration, and potential health issues.

Train at a walk-around weight that’s close to your class weight so you’re not putting yourself in a situation where you’re cutting too much too fast. When it comes to powerlifting, performance trumps that number on the scale. Focus on making weight, but don’t sacrifice your strength for a quick cut.

Frequently Asked Questions​

How do I cut weight for powerlifting without losing strength?

Start your cut early, use water loading, and prioritize a gradual reduction in calories. Focus on maintaining strength with solid training while cutting fat slowly.

How fast can I cut weight for powerlifting?

You can safely cut about 5% of your body weight over 5–7 days, depending on your starting weight and how much you need to drop.

What should I eat after weigh-in to regain strength?

Post-weigh-in, focus on electrolytes, carbs, and lean protein. Drink liquids first, followed by solid food like rice, chicken, and veggies to refill your glycogen stores.