Making Weight for 2 Hour Weigh Ins in Powerlifting - A Complete Guide

a powerlifter in prep for meet day

Introduction: What Does Making Weight Mean in Powerlifting?

In competitive powerlifting, particularly in federations that use 2 hour weigh ins such as the IPF, athletes must weigh in shortly before competition begins. This short recovery window means there is limited time to refuel and rehydrate before lifting maximal loads.

Making weight refers to the process of temporarily reducing body mass in order to qualify for a specific weight class. This is a strategic competition decision, not a long term nutrition approach.

This article explains what making weight is, why powerlifters do it, how it differs from fat loss, who it is appropriate for, and how small acute cuts in the range of 3 to 5 percent are typically structured using evidence informed methods.

Making Weight Is Not Fat Loss

One of the most important distinctions to understand is that making weight is not fat loss.

Fat loss involves gradual reductions in fat mass over weeks or months through sustained energy deficits. Acute weight cuts involve short term reductions in total body mass driven primarily by changes in glycogen, gut content, and body water.

Because these mechanisms are temporary, bodyweight typically rebounds quickly after weigh in once normal eating and drinking resume.

This is why making weight should never be used as a substitute for long term body composition goals.

Why Powerlifters Choose to Make Weight

Powerlifters compete in weight classes. Being at the top of a class rather than the bottom can provide a competitive advantage in terms of absolute strength.

For some athletes, making weight allows them to:

• Compete in a lighter category

• Improve relative strength scores

• Qualify for national or international competition

• Compete against a field that better matches their size and experience

However, this strategy only makes sense when the potential performance benefit outweighs the physiological cost.

Who Acute Weight Cuts Are For and Who They Are Not For

Acute weight cuts are not appropriate for most powerlifters.

They are best reserved for:

• High level competitors

• Athletes with realistic podium potential

• Lifters qualifying for national or international events

• Athletes who have practiced their cut in advance

For recreational lifters, first time competitors, or those unlikely to place, the risks often outweigh the benefits. In these cases, competing at a natural bodyweight or using long term body composition planning is usually the better option.

What the Research Shows About Weight Cuts With 2 Hour Weigh Ins

Observational data from international powerlifting competitions shows that most elite lifters do cut weight. However, the average cut is relatively small, typically around 2 to 3 percent of body mass.

Importantly, higher level lifters tend to cut less weight than lower level competitors. This suggests that experienced athletes recognize that large cuts are harder to recover from when only two hours are available between weigh in and lifting.

Cuts exceeding approximately 5 percent are associated with greater dehydration, fatigue, and increased risk of performance impairment.

Why 3 to 5 Percent Is the Practical Upper Range

For 2 hour weigh ins, a 3 percent cut is often considered a conservative upper limit, while 5 percent represents the high end that should only be attempted by experienced lifters under

professional guidance.

At this level, most of the weight reduction comes from:

• Reduced gut content

• Lower muscle glycogen and associated water

• Small changes in extracellular fluid

Aggressive dehydration is not required to achieve a 3 percent cut and significantly increases risk.

Example Evidence Based 3 to 5 Percent Acute Weight Cut Protocol

This protocol is adapted from research on rapid weight loss in strength athletes and scaled appropriately for powerlifters with short weigh in windows.

The cut is typically implemented over three to six days leading into weigh in.

Energy Intake

Energy intake is kept close to maintenance or in a small deficit of approximately 5 to 10 percent. Large caloric deficits are unnecessary and increase fatigue risk.

Macronutrient Strategy

Carbohydrates

Carbohydrate intake is reduced significantly, often below 50 grams per day.

This is done because muscle glycogen binds water. Reducing glycogen leads to a predictable temporary reduction in body mass.

This approach is not about metabolic ketosis. It is a practical method for controlling scale weight.

Protein

Protein intake remains moderate to high to preserve muscle tissue and support satiety.

Typical protein sources include eggs, meat, poultry, fish and full fat dairy.

Fat

Fat becomes the primary energy source during this phase.

As a result, food choices often resemble ketogenic style eating even though the goal is acute weight manipulation rather than ketosis.

Sample Food Choices During the Cut and Why They Are Used

Foods are selected to be low in carbohydrate, low in fiber, predictable to digest, and easy to portion.

Common choices include:

• Eggs

• Cheese

• Red meat

• Chicken thighs

• Salmon

• Butter and oils in small amounts

• Low carbohydrate sauces and condiments

These foods minimize gut residue, reduce glycogen related water retention, and help maintain energy intake without increasing scale weight.

Fiber and Sodium Control

Dietary fiber intake is kept low, often below 10 grams per day, to reduce gastrointestinal bulk and variability in scale weight.

Sodium intake is usually reduced modestly in the final days. Sodium is not eliminated entirely, as overly aggressive restriction increases the risk of dizziness, cramping, and impaired performance.

Fluid Intake Manipulation

In research protocols, fluid intake has been increased earlier in the cut and sharply reduced on the final day. For example, intakes as high as 100 milliliters per kilogram of body mass have been used before tapering fluids close to weigh in.

In real world settings, many lifters use a more conservative version of this strategy to avoid

excessive dehydration.

For a 3 percent cut, aggressive fluid restriction or water loading is usually unnecessary and increases risk without clear performance benefit.

Final Day Adjustments

On the day before weigh in, bodyweight is closely monitored.

If body mass is slightly above target, small adjustments may include:

• Very low residue meals

• Slight further fluid reduction

• Light movement to encourage fluid shifts

  
  

Extreme methods such as sauna use should only be used as a last resort and under professional supervision.

Glycogen and Strength Performance

Maximal strength efforts rely primarily on the phosphocreatine energy system, which fuels short explosive movements lasting only a few seconds.

Because of this, heavy lifts do not fully deplete muscle glycogen. Research using muscle biopsies shows that strength training typically reduces glycogen by approximately 20 to 40 percent in the trained muscles.

This explains why performance can often be maintained during small acute cuts, provided refueling occurs after weigh in.

However, glycogen still plays a role in repeated efforts, nervous system function, and overall resilience during competition, making post weigh in carbohydrate intake essential.

Dehydration and Water Loading Risks

Dehydration negatively affects strength performance by reducing blood volume, impairing thermoregulation, and increasing cardiovascular strain.

Even mild dehydration can reduce force production, coordination, and tolerance to fatigue.

Aggressive water loading and fluid restriction strategies increase the risk of performance loss and should not be used casually, especially with only a 2 hour recovery window.

Recovery After the Weigh In

After weigh in, the priority is to restore hydration and energy availability quickly and comfortably.

This typically includes:

• Sodium containing fluids

• Easily digestible carbohydrates

• Moderate protein intake

• Avoidance of high fiber or high fat meals that slow digestion

The goal is to feel stable, hydrated, and energized by the time the first attempt is taken.

Important Disclaimer and Final Notes

Making weight for a 2 hour weigh in is a competitive strategy, not a general nutrition approach.

This article is for educational purposes only and does not replace individualized nutrition planning. Athletes considering acute weight cuts should work closely with a registered dietitian or nutrition coach who specializes in strength sports and weight class competition.

Prioritizing health and performance is essential.