Atlas Strength / Making weight guide
Guide for wrestlers & parents
Make weight. Don't cut it.
A practical guide to making weight the safe way: pick the right weight class, lose slowly, and use food, not dehydration, to fine-tune the scale before weigh-ins.
Step 1 · All season
Start weeks
ahead
Most of making weight happens long before weigh-in day. Get these right and the last few days are easy.
- Get assessed earlyYour preseason assessment sets your lowest allowable weight. Know that number before you plan anything.
- Pick the right classChoose the class where you're strongest, not the lowest number on the scale.
- Lose slowly, if at allSmall, steady fat loss through the preseason, within your state's limits on how fast weight can come down.
- Eat to trainEnough protein to hold muscle and enough carbs to fuel practice, so you stay strong while managing weight.
- Weigh in at homeSame scale, same time each morning, so there are no surprises on weigh-in day.
- Sleep and recoverPoor sleep makes weight harder to manage and practice harder to recover from.
Step 2 · The day before
Fine-tune
with food
If the work was done earlier, these small tweaks take a little extra off the scale without dehydrating.
- Food weightFood in your gut weighs something. Lighter, lower-fiber meals the day before mean less on the scale with no lost strength.
- CarbohydratesStored carbs hold water. Trimming carbs a little the day before drops a small amount of scale weight. They go right back in after weigh-ins.
- SodiumKeep sodium normal all week. Skip very salty, processed foods the day before so you're not holding extra water.
- Food timingEat your last full meal earlier the evening before, keep portions small and familiar, and avoid big late-night meals.
- HydrationKeep drinking water normally. Dehydration drains strength, can be dangerous, and many states test for it.
- Check the scaleWeigh yourself the morning before and the night before so you know exactly where you stand.
What we never do: saunas, sweat suits, spitting, skipping meals for days, diuretics, laxatives or water cutting. They're dangerous for teenagers, against the rules and leave wrestlers weak on the mat.
How it works
Weigh-in
week
Keep weigh-in week boring. Normal training, normal water, small food changes only.
Early in the week
Train and eat normally. Check the scale each morning and stay on track.
The day before
Lighter, lower-fiber meals, slightly fewer carbs, normal sodium and normal water.
The night before
Eat a small, familiar dinner earlier in the evening. No big late-night meals.
After weigh-ins
Refuel right away with water or an electrolyte drink and easy carbs you're used to.
Your coach
Patrick Rice
I coach high school wrestlers on Long Island, including strength training and making weight the right way. Wrestlers who don't cut feel stronger on the mat and stay healthier all season.
I'm a competitive strongman athlete with a 2nd place finish at USS Strongman Nationals, a former nationally ranked powerlifter, and I hold a BS in Kinesiology from SUNY Cortland.
Wrestlers & teams
Want help making weight?
I train wrestlers 1-on-1, in small groups and as teams: strength, conditioning and a weight plan that follows the rules. See wrestling training →
Questions
FAQ
Anything else? Call or text (516) 524-3420.
How much weight can a wrestler safely lose?
Slowly, over weeks, and never below the lowest allowable weight set by the preseason assessment. Follow your school's weight certification plan.
Is cutting water safe?
No. Dehydration drains strength, raises injury risk and can be dangerous. Many states test hydration at weigh-ins. Keep drinking water normally.
What should a wrestler eat the day before weigh-ins?
Lighter, lower-fiber, familiar meals: lean protein, rice or potatoes, and fruit, with fewer bulky vegetables, beans and big salads. Keep portions modest and eat dinner earlier.
What should they eat after weigh-ins?
Water or an electrolyte drink plus easy carbs they're used to, like a bagel, rice, fruit or a sports drink. Nothing new on match day.
Can you help my wrestler with strength and making weight?
Yes. I train wrestlers 1-on-1, in small groups and as teams, and every plan follows your school's weight certification rules.
Is this medical advice?
No. This guide is general information. Follow your school's weight certification rules and talk to your doctor or athletic trainer about your wrestler's specific needs.
Get started
Book your
first session
Tell me a little about you and I'll get back to you within one business day to set it up.
I coach every session myself, so there are only so many training spots each week.
- Location
- 558 Westbury Ave.
Carle Place, NY 11514
Get directions → - Hours
- By appointment. Your sessions are scheduled around your week.
- Prefer to talk? Call or text
- (516) 524-3420
- atlas9strength@gmail.com
Got it, thanks!
Your request is in. I'll get back to you within one business day. Need me sooner? Call or text (516) 524-3420.