Why Strength Training is Non-Negotiable for Wrestlers
If you strip wrestling down to its core, its a sport of force and control.
You either generate enough force to move your opponent where you want them to go…
Or you get moved
That force - whether it’s exploding through a double leg, fighting off a cradle, or keeping balance in a scramble - comes from the muscles, tendons and joints working together as one powerful system.
Here’s the key: That system doesn’t get strong by thinking about it. You can have perfect technique, great conditioning and endless grit, but if your body isn’t strong enough to apply that skill under pressure, you’ll get outmuscled by someone who is.
What Parents Need to Know
For high school wrestlers, strength training isn’t about bodybuilding. It’s about:
Building functional strength - the kind that translates to matches.
Preventing injuries by strengthening muscles, ligaments and joints.
Improving overall athleticism, making them faster, more explosive and more stable.
When a wrestler gets stronger, they don’t just get better at wrestling - they become a better all-around athlete, which pays off in every sport they play and in daily life.
Common Misconceptions (and Why They’re Wrong)
“Lifting will make me too bulky and slow.”
That only happens when training like a bodybuilder. Wrestlers train for strength and speed, not for appearance. The goal is to move weight fast, not just to lift heavy for the sake of it.
“Wrestling practice is enough.”
Practice is crucial for skill, but it doesn’t load muscles the way lifting does. Wrestling builds endurance and sharpens technique, but without targeted strength training, muscles stall.
“Strength training will wear me out for matches.”
When planned properly, in-season training maintains strength without draining energy. Two short, intense lifts per week is all it takes to keep wrestlers strong without overloading them.
How to Strength Train for Wrestling Success
#1. Train Year-Round
Off-Season: This is where the biggest gains happen. Focus on building strength and power while you have the chance to recover.
Pre-Season: Transition to more explosive, wrestling-specific movements.
In-Season: Maintain strength with lower volume and smart scheduling to avoid fatigue before matches.
#2. Focus on Compound Lifts
Squats, deadlifts, presses, pull-ups and rows work multiple muscles at once and mimic wrestling demands. They also build raw power needed to win physical battles.
#3. Prioritize Explosiveness
Olympic lifts, medicine ball throws, sprints and plyometrics train the ability to apply fast-twist strength - which is the difference between finishing a takedown and getting stuffed.
#4. Train Hard = Recover Hard
Some of the elite wrestlers know when to back off. Strength is built in the gym, but it’s cemented during rest. Sleep, nutrition and proper recovery matter just as much as the workout itself.
The Mental Edge Strength Training Creates
Strength training is as much mental as it is physical. Wrestling is exhausting, and when the match goes into the deep water of the third period, your mind is creaming to stop. Strength training teaches you to push through that wall - to keep driving when your body says quit.
Every set you grind out in the weight room is a mental rep for the mat. It’s proof to yourself that you can handle discomfort, that you can outlast the person in front of you.
Final Takeaway
Wrestling rewards the prepared - and strength training is preparation in its purest form. It’s not optional. It’s not “extra.” It’s the difference between controlling the match and being controlled.
If you’re a wrestler, commit to the process. If you’re a parent, support it. Strength training is the bridge between potential and performance - and every champion walks across it.
