The Costly Mistake Boxers Make Before a Fight — and How to Avoid It
October 10, 2025
In professional boxing, months of intense preparation can determine whether an athlete walks out of the ring a winner or a loser. Yet, experts warn that one common mistake many boxers make before fight camp could ruin all their hard work — and even hand the advantage to their opponent.
According to Dr. Rhys Morris, a senior lecturer at Nottingham Trent University and a boxing strength and conditioning specialist, the biggest mistake fighters make is starting training camp overweight.
“My biggest advice for any fighter is to lose the weight you need to lose before camp starts,” says Dr. Morris. “If you do this, your focus can be on performance and skill development — not just cutting weight.”
Why Entering Camp Overweight Is a Problem
Many professional fighters now spend months in training camps surrounded by coaches, nutritionists, and medical teams. But coming into camp far above fighting weight forces athletes into calorie-restricted diets during crucial performance phases.
“When you’re training in a calorie deficit, your body doesn’t have the energy to build strength, endurance, or speed,” explains Dr. Morris. “You’re working against yourself.”
Instead of pushing the limits of fitness, the boxer’s focus shifts to shedding pounds, which can lead to lower strength, slower reflexes, and decreased power output — all major disadvantages on fight night.
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The Science Behind the Mistake
Boxers often rely on calorie deficits to lose weight fast. However, burning more calories than you consume leaves the body under-fueled — affecting everything from cardiac output to mitochondrial efficiency (the body’s energy production system).
Without proper nutrition, the body lacks the resources it needs to recover and adapt to training. As a result, fighters risk injury, fatigue, and slower performance gains, all while still failing to achieve the optimal fighting condition.
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The Winning Strategy
Dr. Morris recommends that fighters enter training camp only slightly above their target fight weight. This allows them to maintain a balanced diet, train harder, and focus on improving speed, power, and technique — rather than obsessing over the scale.
By managing weight before camp starts, boxers give themselves the best chance to maximize their training and perform at their peak when it matters most.
“If you come into camp fit, strong, and near your fighting weight,” Dr. Morris adds, “you’re not chasing the number on the scale — you’re chasing greatness.”
