How To Improve Your Stamina For Wrestling (PROVEN Tips!)

One very important aspect of being a successful wrestler is having the stamina to go the distance. If you are fading during matches your opponent will easily spot this and take advantage. So, how can you improve your stamina as a wrestler?

How To Improve Your Stamina For Wrestling?

To improve stamina for wrestling, focus on cardiovascular exercise, resistance training, interval training, proper hydration, balanced nutrition, and adequate recovery. Incorporate these elements into your training routine and work with a coach or sports dietitian to optimize your performance.

Let’s dive into each of these in more detail.

Cardiovascular Exercise

Cardiovascular exercise is important for wrestling because it helps improve overall endurance, which is crucial for success in wrestling.

Wrestling matches often last several minutes, and require a combination of quick bursts of energy, explosive movements, and sustained periods of energy.

A wrestler with good cardiovascular endurance will be better able to handle the physical demands of a match and maintain their energy levels throughout.

Additionally, cardio exercises help increase the efficiency of the heart and lungs, which means that a wrestler’s body will be better equipped to deliver oxygen to working muscles during a match.

Cardio exercises also increase the number of red blood cells in the body, which can help transport oxygen more efficiently. This can lead to improved performance and reduced fatigue during wrestling matches.

Resistance Training

Resistance training can help build stamina for wrestling in several ways. First, it can help improve muscular endurance by building the strength and endurance of specific muscle groups used in wrestling.

This can result in a wrestler being able to perform at a higher level for a longer period of time, which is crucial in wrestling matches that often last several minutes.

Second, resistance training can also help increase the wrestler’s overall power, which is important for quick, explosive movements such as taking down an opponent or executing holds and pins.

By building power, a wrestler will be able to perform these movements more efficiently, which can help conserve energy and maintain their stamina throughout a match.

Finally, resistance training can also help reduce the risk of injury by strengthening muscles and joints, which is important in a physically demanding sport like wrestling.

By incorporating resistance training into a training regimen, a wrestler can build stamina, improve their overall fitness, and become better equipped to handle the demands of a match.


Hydration is also important for building stamina in wrestling. Proper hydration helps maintain blood volume and prevent dehydration, which can negatively impact physical performance and endurance.

When a wrestler is dehydrated, their heart has to work harder to pump blood and deliver oxygen to the muscles, which can lead to fatigue and decreased performance.

Next, hydration is important for maintaining body temperature. During intense physical activity, such as wrestling, the body loses fluid through sweating, which can impact its ability to regulate temperature.

When the body is properly hydrated, it can function more efficiently, allowing the wrestler to perform at a higher level for a longer period of time.

Finally, proper hydration can also help with recovery after training and competition. By replenishing fluids and electrolytes, a wrestler can help their body recover faster and be better prepared for their next training session or match.

I know when wrestlers think of stamina they often think of building muscle and improving their endurance, but hydration is important too. Make sure to always drink a sufficient amount of fluids during practice and during matches.


Nutrition also plays a crucial role in building stamina for wrestling. A well-balanced diet can provide the body with the energy and nutrients it needs to perform at a high level and recover from physical activity.

Consuming enough carbohydrates can provide the wrestler with energy to sustain high-intensity physical activity, while adequate protein intake can help with muscle repair and growth.

Eating a variety of fruits, vegetables, and healthy fats can provide essential vitamins, minerals, and nutrients that are important for overall health and well-being.

By fueling your body with the right nutrients, a wrestler can improve their endurance and performance, reduce the risk of injury, and maintain their stamina throughout a match.

Food is fuel for the body and if you give your body bad fuel, you will get bad results. So try to avoid things like processed foods, sugar, and other foods that can put a strain on your body.

Instead, try to eat nutritionally dense foods like rice, beans, pasta, meat, eggs, yogurt, fruits, vegetables, etc. This is especially important during a season or when you are conditioning.


Lastly, recovery is also an important aspect of building stamina for wrestling. Adequate recovery time is necessary for the body to repair and rebuild muscles after intense physical activity.

Proper recovery can help prevent fatigue, injury, and burnout. A wrestler can improve their recovery by incorporating active recovery techniques, such as stretching or light exercise, into their routine.

They can also use passive recovery methods such as massage, ice baths, or compression therapy to reduce inflammation and help the muscles recover faster.

Adequate sleep and nutrition can also play a significant role in recovery. By giving the body enough time to recover, a wrestler can ensure that they are well-rested and ready for their next training session or match.

Proper recovery can help maintain and improve overall performance, reduce the risk of injury, and increase stamina.

It is important for wrestlers to prioritize recovery and make it a part of their training regimen to help build and maintain their stamina for wrestling.

To close out, let me share with you an example of a training routine that could be used to build stamina as a wrestler.

Example Of A Wrestling Routine For Building Stamina

MondayJog, Lift Weights (Upper Body & Core), Light Wrestling Related Drills
TuesdayJog, Lift Weights (Lower Body & Core)
WednesdayJog, Wrestling Related Drills
ThursdayJog, Lift Weights (Upper Body & Core)
FridayJog, Lift Weights (Lower Body & Core)
SaturdaySprints, Wrestling Related Drills
Wrestling Conditioning Example
Looking For Gear To Use When You Train?
If you are interested in training Wrestling, here is some of the gear I recommend:
Best Ear Guards(Headgear)
Best Mouth Guard
Best Wrestling Shoes
Best Groin Protection
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** The information on any/all of our content is provided as an information resource only. Always consult with your coach and your physician before engaging in physical activity.

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