Optimizing weight cutting practices in MMA A systematic review of safer methods

Abstract

As in other combat sports, mixed martial arts (MMA) is contested within standardized weight classes; athletes routinely manipulate body mass in the pre competition period (“weight making”) to satisfy divisional limits at the official weigh-in. This systematic review evaluated the safest weight making strategies in MMA athletes from psychological, physiological, and nutritional perspectives. The protocol was submitted to PROSPERO (CRD420251083111) and the review adhered to PRISMA guidelines. PubMed, Embase, and Web of Science were searched from inception to June 8, 2025. Eligible studies were English language, peer reviewed original research involving MMA athletes preparing for competition. Fifteen studies met inclusion criteria. Across studies, a progressive multi week gradual weight loss (GWL) phase, typically achieved through dietary energy restriction and increased training load, was favored over aggressive rapid weight loss (RWL). Although both GWL and short term RWL can achieve target weigh in mass, RWL was associated with acute hypohydration at competition time, elevations in muscle damage/catabolic biomarkers, increased renal strain (with isolated reports of acute kidney injury), and adverse psychological effects (e.g., mood disturbance, cognitive impairment risk) in limited evidence. These findings support prioritizing structured GWL across the preparation period and minimizing the magnitude and duration of RWL when required.