What Weight Class Should You Fight At?

What Weight Class Should You Fight At?

What's up, guys? Recently, I got asked a great question about what weight class a person should fight at and how to determine the best weight class for them. It's a tough question because people's body types vary so much. Some people are short, some are tall, some have big bone structures, and others have smaller frames. Additionally, some people's bodies naturally hold onto more body fat than others who have lower body fat percentages.

Consult Your Coach

I would say the best way to pick a weight class is to ask your coach, and hopefully, your coach has good experience. If they don't have enough experience, then I recommend finding someone who does. Any decent coach should be able to assess your body type and tell you, "Hey, you need to drop down to this weight class," or "You need to stay where you're at."

Don't Try to Bulk Up

I really don't recommend someone lifting weights or trying to get bigger to bulk up to the next weight class. I think that's a horrible idea and not a good strategy, especially for young fighters. Here's why:

As you get older, your body will naturally gain weight anyway
Most people's body types tend to fill out as they age, with some exceptions
There's a reason why you see fighters in the UFC start at 145 lbs and move up to 170 lbs, or even from 185 lbs to heavyweight (205+ lbs)

Do you want to look like a bodybuilder? Do you want to be a fighter? That's the choice you have to make if you're a young fighter coming up.

Focus on Strength Training, Not Size

If you're a young fighter, let's say 21 years old, you should never be trying to lift weights to get yourself way bigger and add muscle mass. Instead, focus on strength training that will help you apply strength in your sport, such as:

Grappling positions
Being strong in different areas and positions you need to be

But the goal should not be to get bigger. Gaining weight intentionally is never recommended, in my opinion. You should only move up in weight class if your body can't make the weights anymore.

How Much Weight Should You Cut?

The amount of weight you should cut depends on your body fat percentage. If you're someone with 5% body fat or less, you probably won't be able to cut a lot of weight because your body is already so lean. However, if you have around 10-12% body fat, you could probably lose about 20 pounds.

Assuming we're talking about sanctioned fights or pro fights (not smokers or exhibitions), here are some general guidelines:

The average UFC fighter cuts a minimum of 20 pounds over a 2-month training camp, including women
Even fighters known for being skinny, like Israel Adesanya, still cut 15-20 pounds
Some fighters cut up to 40 pounds in 2 months (not recommended for amateurs)

For an amateur fight with a 6-week camp, I recommend cutting a good 15 pounds. You should be able to healthily lose 15 pounds in 6 weeks, with the last 5 pounds being cut in the sauna before you replenish.

Pro Level Weight Cutting

If you're turning pro and trying to be a professional fighter, you can't be naive enough to think you'll fight at 155 lbs and weigh 155 lbs or even 160 lbs. At the pro level, guys cut too much weight for that, and you'll be at a huge disadvantage.

I recommend sticking to the 15-20 pound rule over a couple of months when you're first starting out. See how that goes, and adjust from there. Of course, the higher level you get, the more seriously you have to take your diet and everything else.

The Importance of a Good Coach

Once again, having a good coach is crucial. You need a coach who knows what they're talking about. If you don't have one, go find one. There are a lot of bad coaches out there, so make sure your coach can guide you through the weight cutting process.

If you don't have a knowledgeable coach, stick to the 15-20 pound rule over a couple of months and see how it goes. For example:

If you walk around at 175 pounds, try to get down to 155 pounds over 2 months
This should be plenty of time since you'll be training hard, burning calories, and eating clean
This leaves you with maybe 4-5 pounds to cut in the sauna for a relatively easy cut

Remember, 20 pounds in 2 months is not that hard for a fighter. You're not losing the weight permanently; you're cutting it temporarily and will likely gain it back.

The Better Approach

The better answer to all of this is to eat clean year-round and walk closer to your fighting weight. Unfortunately, us fighters are often hard-headed and don't do that. So, try giving yourself 2 months to lose 20 pounds and consult your coach about your weight cut.

If you're new to martial arts and looking for a guide to finding a gym near you, check out my book "The Ultimate Guide to Choosing Your Martial Arts School & Instructor."