Once considered a male-dominated sport, wrestling has seen an impressive growth in participation among girls and women over the past decade.
According to USA Today, the number of high school girls competing has quintupled since 2013, with a near doubling from 2022 to 2023 alone. This increase has led to significant changes in the sport’s infrastructure, including 45 states sanctioning girls’ wrestling with their own state championships.
At the collegiate level, progress is equally impressive, with Iowa becoming the first Power Five school to establish a women’s wrestling program. The NCAA is also planning to elevate the sport to a championship level by 2026.
This rapid growth means more female wrestlers are competing at high levels, making it vital to understand how they can stay in peak condition. Unlike their male counterparts, female athletes face unique physiological considerations related to nutrition, bone density, and menstrual cycles.
Therefore, a year-round training regimen that addresses these specific needs is essential for performance, injury prevention, and long-term health.
This article will discuss the specialized strategies and practices that women wrestlers can adopt to stay in peak condition throughout the year.
Build Strength and Endurance for Wrestling
For women wrestlers, peak performance depends on combining explosive strength with steady endurance. The sport demands short, powerful bursts followed by sustained stamina. To achieve this, a comprehensive year-round training program is essential. This includes weight training, interval cardio, and mobility drills that mimic wrestling movements.
Consistency is vital, with a focus on building foundational strength during the off-season and refining explosiveness as competition nears.
WWE superstar Natalya Neidhart, known as “The BOAT,” exemplifies this approach. According to BarbBend, she focuses on compound exercises like squats and deadlifts. Neidhart explains that this training style helps her with the explosive movements needed in the ring, such as performing a suplex or powerbomb.
Her routine of pull-ups, lunges, and cardio shows how functional training prepares the body for wrestling’s demands. Recovery through stretching and mobility work is also a crucial component for preventing injuries and ensuring long-term success.
Eat Right to Power the Wrestling Lifestyle
For women wrestlers, smart nutrition is essential because of weight classes. Rather than extreme dieting, focus on balance: protein for muscle repair, carbs for energy, and healthy fats for hormones. Staying properly hydrated is crucial, as even slight dehydration can reduce performance.
According to the Mayo Clinic, past body-fat percentage thresholds for female wrestlers were as low as 12%, which encouraged unhealthy weight cutting. However, research now shows that 95% of current female wrestlers have a body-fat percentage above 17%.
This new data has prompted the NCAA to consider revising its policy to a 17% threshold for collegiate athletes. Similarly, a recommendation for a 19% threshold for high school wrestlers is being proposed to the National Federation of State High School Associations.
This shift emphasizes that a stable, nourishing relationship with food and a focus on overall health, not just the number on a scale, are crucial.
Take Care of Your Hormonal Health
Many female wrestlers use hormonal birth control to manage menstrual cycles, support consistent training, or plan for pregnancy. Some prefer injectables for their convenience and long-lasting effects. Among these options, Depo-Provera is a widely used injectable contraceptive, administered quarterly to deliver synthetic progestin for reliable pregnancy prevention.
However, recent findings raise concerns about its safety. A study published in the British Medical Journal reported that prolonged Depo-Provera use could increase the risk of developing meningioma brain tumors.
These findings have led to legal action. According to TorHoerman Law Depo Provera lawyers, lawsuits allege that the manufacturer, Pfizer, failed to adequately warn users about the risks associated with the contraceptive.
While more research is needed, the lawsuit highlights the importance of female wrestlers consulting with medical and sports health specialists. Athletes must ensure their medical choices support their careers and overall wellness.
Prioritize Mental and Emotional Strength
Wrestling requires not just physical strength but also mental focus, resilience, and calmness. Long seasons, weight management, and competition stress can affect emotional health. Techniques like mindfulness, visualization, and cognitive-behavioral strategies help women wrestlers stay focused, confident, and mentally strong.
A strong support system of coaches and mental health professionals is also vital to prevent athletes from carrying their burdens alone.
Recognizing this, Ohio State University’s wrestling program has partnered with CHRP, an Emotional Performance Intelligence platform. According to Fox 5, this makes them the first Ohio State team to integrate season-long emotional performance tracking.
This reflects a broader trend in NCAA Division I, with programs now connecting mental well-being directly to performance. Ultimately, a solid mental foundation is essential for success both on and off the mat.
Understand Injury Prevention and Recovery Strategies
Wrestling carries a constant risk of injury, from sprains and concussions to chronic overuse strains. Maintaining peak condition requires a proactive approach, including proper warm-ups, strength balance training, and adequate rest. When injuries do happen, full rehabilitation is crucial to prevent re-injury and ensure a long-term career.
According to the National Institutes of Health (NIH), many wrestlers use dietary supplements to enhance their performance and manage weight. The research found that while some supplements showed promise, their effects were often small and inconsistent.
For example, supplements like creatine monohydrate and β-Hydroxy-β-methylbutyrate (HMB-FA) can aid in recovery, while beetroot juice may improve strength and balance. However, the study concludes that overall, the effectiveness of supplements is mixed.
Therefore, women wrestlers must prioritize a healthy, sustainable diet and a smart training regimen over a dependence on supplements for injury prevention.
FAQs
How do you train for wrestling stamina?
Training for wrestling stamina requires combining strength and endurance. Interval cardio, circuit training, and high-intensity drills mimic match demands. Weightlifting builds power, while bodyweight exercises improve muscular endurance. Consistent conditioning, proper nutrition, and recovery ensure wrestlers sustain explosive movements and prolonged effort throughout competition.
What is the contraceptive choice for female athletes?
The contraceptive choice for female athletes depends on health, training demands, and personal goals. Options include oral contraceptives, IUDs, and injectables like Depo-Provera. Each has benefits and risks, such as cycle regulation or performance side effects. Athletes should consult sports health specialists to balance reproductive needs with optimal performance.
How can women wrestlers prevent burnout?
Women wrestlers can prevent burnout by balancing intense training with proper rest, recovery, and mental health support. Incorporating mindfulness, cross-training, and periodized workout plans reduces overtraining risks. Open communication with coaches, setting realistic goals, and prioritizing nutrition and sleep help sustain motivation, resilience, and long-term success in the sport.
Staying in peak condition year-round requires women wrestlers to balance strength, nutrition, mental resilience, and injury prevention. As the sport continues to grow, so does the need for holistic training that prioritizes long-term health. With the right strategies, female wrestlers can thrive both on and off the mat.
