Cutting weight might give you a better DOTS score or Wilks—but it can also kill your total. Here’s how to know whether it’s worth it, and how to do it right if you decide to cut.
In competitive lifting, a well-executed weight cut can make the difference between placing first or fifth. But it’s only worth it if you know how to manage it without destroying your performance.
Gradual dieting preserves strength. Crash cutting is a surefire way to underperform on the platform. Maintain training intensity, keep protein high, and avoid pushing volume too hard during the final weeks.
If you’re doing hybrid training for both strength and aesthetics, longer-term body recomposition is better than sharp meet-focused cuts. You don’t want to compromise your offseason gains or metabolic health by repeatedly crash-cutting.
This is especially true if you're competing more than twice per year. The more frequent your meets, the more conservative your bodyweight manipulation should be.
Want a deeper dive into how to preserve strength during a weight cut? Check out Layne Norton's guide to cutting for powerlifting.
Also check out our internal guide to eating for strength without gaining fat to build a smarter baseline before you ever need to cut.
Want more lifter-focused nutrition strategies? Browse the full Iron Alliances nutrition hub.