Friday, September 10, 2010

Tip of the week by Gloria Averbuch – How much should you weigh?

Being on the "inside" of any female athlete’s life, whether soccer or otherwise, the obsession with weight and body image just gets stronger, despite all efforts to combat it. The beauty of soccer, however, is that the pleasure and success derived from the game are completely contrary to the obsession with thinness. In other words, good appetites and healthful eating contribute to the strong bodies that will prevail in the rigors of the game. Good coaches, parents and players are wisely on the lookout for any behavior that  contradicts this fact.

Body consciousness, however, is not a bad thing in and of itself. People often wonder: how much should I weigh?  Below are some general guidelines on weight from Food Guide for Soccer.

Target Weights
Although only nature knows the best weight for your body, the following guidelines offer a very general method to estimate a healthy weight range. Add or subtract 10%, according to your body frame and musculature. (Note: These guidelines do not work for very muscular soccer players.)

Women:100 pounds (45 kg) for the first 5 feet (1.52 m) of height;
5 pounds (2.3 kg) per inch (2.5 cm) thereafter
Example: A woman who is 5'6" could appropriately weigh 130 lbs, or 117 lbs at the lower end if she is petite or 143 lbs if she is muscular. (1.7 m; 59 kg, 53-65 kg)

Men: 106 pounds (48 kg) for the first 5 feet (1.52 m) of height;
6 pounds (2.7 kg) per inch (2.5 cm) thereafter
Example: A man who is 5'10" could appropriately weigh 166 lbs, or 150 lbs at the lower end if he is petite or 182 lbs if he is muscular. (1.8 m; 75.5 kg, 68-83 kg)

If you are striving to weigh significantly less than the weight estimated by these general guidelines, think again. Remember: in addition to skill, soccer is a game of strength, endurance and power. In addition to the genetic design for your body, if you are a serious player, your soccer training, as well as the conditioning (including weights) is meant to increase performance and prevent injury. It is also likely to create a muscular body. The best weight goal is the weight that makes you feel strong and powerful. That's the "body beautiful," and the body for performance and health!

Excerpted from Food Guide for Soccer-Tips & Recipes From the Pros, with Women's Professional Soccer, by Gloria Averbuch and Nancy Clark, RD. Available on or

Congratulations to FC Gold Pride that locked up the regular season league championship title, and thus earned the right to host the WPS Championship presented by Citi. Most of the teams are still statistically in the playoff hunt, which ensures an exciting finish to the final games in the regular season. Stay tuned to the action on

Gloria Averbuch/Sky Blue FC
Director, Marketing & Public Relations
Phone: 732-271-7700 x307 | Cell: 973-449-8880 Fax: 732-271-7735
80 Cottontail Lane | Suite 400 | Somerset, NJ 08873