The 5 Weight‑Cut Mistakes in Olympic Weightlifting (and How to Avoid Them)
- Bryant Illenberg
- Jan 21
- 2 min read
Making weight shouldn’t feel like a fight for survival. At Gryphon Strength Barbell, we want every athlete stepping onto the platform fueled, confident, and ready to compete—not drained from a chaotic cut. That’s why we teamed up with Alexa Mina, owner of Cedars Nutrition, to break down the most common weight‑cut mistakes in Olympic weightlifting and how to avoid them.
These insights come straight from one of the best in the game, and they’re designed to keep you performing at your peak while staying aligned with your weight class goals.
1. Cutting Too Much, Too Fast
One of the biggest weight‑cut mistakes in Olympic weightlifting is trying to drop 3–5% of body weight in a short window. Every athlete has a threshold, and pushing past it leads to fatigue, poor recovery, and compromised lifts. A smart cut starts early and respects your body’s limits.
2. Being Too Aggressive With Your Calorie Deficit
Slashing calories might seem like the fastest route to the scale, but it’s a direct hit to your training quality. Alexa emphasizes that calories must be strategically placed around training sessions and matched to your workload. Under‑fueling your sessions is one of the most damaging weight‑cut mistakes in Olympic weightlifting.
3. Following Generic Water Loads or Cookie‑Cutter Templates
Your body isn’t generic—your plan shouldn’t be either. Templates ignore individual needs, stress responses, and training volume. Personalized strategies prevent unnecessary strain and help you make weight without risking performance.
4. Cutting Carbs Completely (or Way Too Much)
Carbs are your primary fuel source. Cutting them entirely—or cutting them at the wrong time—is another major weight‑cut mistake in Olympic weightlifting. The key is timing: reduce strategically, not recklessly, so you stay sharp and explosive.
5. Relying Only on Saunas or Hot Baths
Saunas and hot baths can help, but they’re not a full plan. Overusing them leads to dehydration, fatigue, and poor meet‑day readiness. A structured approach ensures you use these tools effectively, not desperately.
Level Up Your Weight‑Cut Strategy With Cedars Nutrition
Cedars Nutrition specializes in individualized, competition‑ready plans that help lifters make weight without sacrificing strength, power, or confidence. As one of our trusted Performance Partners, they bring elite expertise to the Gryphon community.
👉 Visit CedarsNutrition.com
👉 Use our code GRYPHON for a $20 discount to work with the best in the nutrition game
Stay Strong. Stay Smart. Stay Gryphon.
At Gryphon Strength Barbell, we’re committed to supporting lifters through every phase of training—from building strength to stepping onto the platform. Avoiding these weight‑cut mistakes in Olympic weightlifting is just one more way we help you compete at your highest level.
