In Brazilian Jiu-Jitsu (BJJ), weight classes play a critical role in ensuring fair competition. Whether it’s a gi or no-gi tournament, athletes compete within designated weight divisions to match opponents of similar size and build. Most major organizations, including the International Brazilian Jiu-Jitsu Federation (IBJJF) and Abu Dhabi Combat Club (ADCC), follow standardised weight categories for both men and women. Understanding these divisions, as well as effective and safe weight-cutting strategies, is essential for competitors striving to perform at their peak. Everyone would prefer to compete at the top of their weight category to get the maximum advantage. Here is an explanation of the weight categories together with some weight-cutting strategies.
Weight Categories in BJJ
IBJJF Weight Classes (WITH GI):
| Division | Men (kg/lbs) | Women (kg/lbs) |
|---|---|---|
| Rooster | up to 57.5 / 126.8 | up to 48.5 / 106.9 |
| Light Feather | up to 64 / 141.1 | up to 53.5 / 118 |
| Feather | up to 70 / 154.3 | up to 58.5 / 129 |
| Light | up to 76 / 167.5 | up to 64 / 141.1 |
| Middle | up to 82.3 / 181.5 | up to 69 / 152.1 |
| Medium Heavy | up to 88.3 / 194.6 | up to 74 / 163.1 |
| Heavy | up to 94.3 / 207.7 | up to 79.3 / 174.8 |
| Super Heavy | up to 100.5 / 221.6 | no max |
| Ultra Heavy | no max | – |
ADCC Weight Classes:
| Division | Men (kg) | Women (kg) |
| Light | -66 | -60 |
| Middle | -77 | |
| Medium Heavy | -88 | |
| Heavy | -99 | |
| Super Heavy | +99 | +60 |
Weight-Cutting Strategies in BJJ
Cutting weight to qualify for a desired division is common in BJJ, but it must be approached with caution. Here are some commonly used and relatively safe strategies:
- Dietary Adjustments:
- Reduce sodium intake 7-10 days before competition to minimize water retention.
- Follow a calorie-controlled diet focusing on lean protein, vegetables, and complex carbs.
- Gradually reduce carbohydrate intake 2-3 days before weigh-in to deplete glycogen and associated water weight.
- Water Loading and Depletion:
- Increase water intake to 2-3 gallons per day about a week out, then sharply reduce water intake 24-36 hours before weigh-in. This tricks the body into flushing out excess water.
- Combine this with a dry sauna or hot bath sessions to sweat out additional water.
- Training Adjustments:
- Incorporate more aerobic and sweat-inducing sessions in the final week to aid weight loss.
- Reduce training volume and intensity two days before the competition to recover adequately.
- Meal Timing:
- Eat lighter meals closer to the weigh-in and avoid food for several hours before stepping on the scale.
- Post-Weigh-In Nutrition:
- If the weigh-in is well before the match, prioritize rehydration with electrolyte-rich fluids and small, carbohydrate-heavy meals.
- Avoid fatty or hard-to-digest foods immediately after weighing in.
Guide for Beginners: Navigating BJJ Weight Classes and Cuts
If you are new to Brazilian Jiu-Jitsu and considering competing, understanding how weight classes work and how to manage your weight safely is crucial. Here are some beginner-friendly tips:
- Do NOT Cut Drastically: For your first few competitions, aim to compete at your natural walk-around weight. Focus on the experience, not shaving off kilos.
- Weigh-in Timing: Some tournaments (like IBJJF) have same-day weigh-ins with the gi, which means there is little room for extreme cutting or dehydration. Plan to compete close to your natural weight.
- Track Your Weight: Start tracking your daily weight at least 4 weeks before the event to understand your baseline.
- Hydrate Smartly: Do not wait until the last minute to drink water. Good hydration in the days leading up to the event improves performance and helps with recovery.
- Talk to Coaches: Your instructors and teammates can offer valuable advice. Many have gone through the process and can help you avoid common mistakes.
Weight management is part of competitive BJJ, but it should always be approached with a health-first mindset. As you gain more experience, you will learn what weight class suits your body and game best. Start smart, compete often and grow with every match.