3 Mistakes Wrestlers Make in the Weight Room (And What to Do Instead)
If you’re a wrestler lifting weights, you’re already ahead of the curve. But just being in the weight room isn’t enough - how you train matters.
A great strength program can make you faster, stronger and more injury-resistant. A bad one? It can leave you tired, slow and more prone to getting hurt.
Here are the 3 biggest mistakes I see wrestlers making in the weight room - and what to do instead if you want your strength work to actually pay off on the mat.
Mistake #1: Lifting Like a Bodybuilder
Too many wrestlers fall into the trap of following workouts designed for looks instead of performance. They chase muscle pumps, isolate every body part, and do endless sets of curls, bench press, you name it.
The problem? Wretling is a full-body sport. You don’t win matches with bigger biceps - you win with total-body strength, power and movement efficiency.
What to Do Instead:
Train movements, not muscles: focus on lifts that train the entire body: squats, deadlifts, push presses, pull ups, carries, etc.
Use compound exercises: these build real-world strength and help you move better on the mat.
Prioritize performance, not the pump: strength, power and speed matter more than aesthetics.
Think like an athlete, not a bodybuilder.
Mistake #2: Going Too Heavy, Too Often
A lot of wrestlers (especially high schoolers) get caught up chasing the numbers - trying to PR every week or maxing out every time they hit the gym.
The problem? Maxing out all the time doesn’t make you stronger - it wears you down. And in-season, it’s one of the fastest ways to stall progress or get injured.
What to Do Instead:
Train with submaximal weight most of the time (70-85% of your 1-rep max)
Leave 1-2 reps in the tank: you don’t need to go to failure to get stronger.
Use speed and intent: focus on how fast you move the weight, not just how heavy it is.
Save heavy lifts for off-season blocks when you can recover properly.
Strength is a long game. You don’t need to prove it every week - you need to build it over time.
Mistake #3: Skipping the Basics (Mobility, Core, Recovery)
Wrestlers are known for their grit - but sometimes that means skipping the “boring” stuff. Things like mobility work, core training and proper recovery are often overlooked or rushed.
The result? Stiff joints. Nagging injuries. Sloppy technique. And worst of all, a strength program that doesn’t transfer to wrestling.
What to Do Instead:
Start every session with a quality warm-up: Mobility + dynamic movement should take at least 10 minutes.
Train your core for function, not just looks: Focus on anti-rotation, anti-extension and stability
Take recovery seriously: If you’re always sore and tired, your training isn’t working - it’s breaking you down.
Remember: you don’t get stronger from lifting - you get stronger by recovering from lifting.
Bonus #4: Scrolling Between Sets
One of the fastest ways to ruin a good workout? Staying glued to your phone. Checking social media, texting, watching a show or zoning out between sets breaks your focus and kills the intent behind your training.
It also makes your rest periods inconsistent, which affects strength gains - and it creates bad habits that leak into your sport.
What to Do Instead:
Use your phone only to track your lifts or check your program.
Set a timer for your rest periods: 60-90 seconds for strength, 30-45 seconds for power or conditioning work.
Stay mentally locked in: Visualize your next set. Control your breathing. Prepare with purpose.
How you train is how you compete. Distracted lifters become distracted wrestlers.
Final Thought: Train to Compete, Not Just to Lift
Lifting is one of the most powerful tools in a wrestler’e development - but only when it’s used the right way. Wrestling is a sport that demands explosive strength, full-body control and high levels of durability.
Your strength program should reflect that.
Train with purpose. Move like an athlete. Stay consistent year-round.
Wrestlers who dominate in the weight room (the right way) dominate on the mat.
