Should My Child Lift Weights for Wrestling, and at What Age Should They Start?

As your child grows in the sport of wrestling, you may start to wonder whether strength training—especially lifting weights—should become part of their routine. Wrestling is a sport that demands strength, power, and endurance, so it’s natural to ask: “Should my child lift weights for wrestling, and when is the right time to start?”

The answer depends on your child’s age, development, goals, and training environment. While strength training can be highly beneficial for wrestlers, it must be approached with care, especially for younger athletes who are still growing. When introduced correctly, weight training can support wrestling performance, reduce injury risk, and build confidence.

In this blog, we’ll break down the benefits of lifting for wrestlers, the right age to start, and how to do it safely and effectively.

Do Wrestlers Benefit from Strength Training?

Yes—strength training can absolutely benefit wrestlers. It helps improve explosive movement, control on the mat, grip strength, injury resistance, and overall athletic performance. Wrestling uses every major muscle group, and having stronger muscles supports nearly every part of the sport.

However, lifting weights should never replace wrestling practice or skill development. It’s best used as a supplement, especially during the off-season or between competition periods.

At What Age Should Kids Start Strength Training?

Most experts agree that children as young as 7 or 8 can start strength training—but this does not mean lifting heavy weights. For younger kids, the focus should be on bodyweight exercises and movement quality.

Here’s a breakdown by age group:

Ages 7–11 (Youth Wrestlers)

Focus on bodyweight movements: push-ups, pull-ups, planks, squats, lunges, burpees.
Use light resistance bands, medicine balls, or light dumbbells under supervision.
Emphasize coordination, balance, and correct form—not how much weight they can lift.

Ages 12–14 (Middle School Wrestlers)

Begin learning basic barbell lifts like squats, deadlifts, and presses—with a coach or trainer.
Focus on form, control, and consistency, not heavy weight.
Continue to build general strength and body awareness with a mix of resistance and bodyweight training.

Ages 15 and Up (High School Wrestlers)

At this stage, wrestlers can benefit from a structured strength program.
Training can include heavier lifting, explosive power work (like cleans and jumps), and specific strength cycles for in-season and off-season.
Supervision and technique are still essential to avoid injury and maximize results.

What Are the Benefits of Strength Training for Wrestlers?

When done correctly, strength training offers many advantages for wrestlers of all levels:

Increased power for takedowns and escapes
Improved grip strength for hand fighting and control
Greater endurance and muscle efficiency
Better joint stability and reduced injury risk
Mental toughness and discipline from challenging workouts
Faster recovery due to improved muscle conditioning

Importantly, weight training also helps wrestlers maintain strength while cutting weight, so they stay strong and safe in their chosen weight class.

Safety First: How to Train the Right Way

If your child is interested in lifting weights, here are some tips to ensure they’re doing it safely and effectively:

Always supervise young athletes when lifting, especially with free weights.
Work with a coach, strength trainer, or program experienced in youth athletics.
Teach proper warm-up and cooldown routines to protect the body.
Start with light resistance and perfect form before adding weight.
Avoid “ego lifting” or maxing out—strength comes from consistent, smart training.
Make sure training sessions include mobility, flexibility, and recovery time.

Wrestling already places a high demand on young athletes. If weight training is added to the schedule, it should be well-planned to avoid overtraining or burnout.

When Weight Training Isn’t Needed Yet

If your child is still in elementary school or just starting out in wrestling, they do not need to lift weights to be successful. Instead, they should focus on:

Practicing wrestling technique
Improving balance, coordination, and agility
Doing bodyweight exercises like push-ups and squats
Playing and moving in a variety of ways to build general athleticism

Too much too soon can lead to injuries or a loss of interest in the sport. Let their body and love for the sport grow naturally.

Strength Comes With Time and Good Habits

So, should your child lift weights for wrestling? Yes—when they’re ready, and always under proper guidance. Strength training can help wrestlers improve their performance, build confidence, and protect against injuries—but only when introduced at the right age and in the right way.

For younger wrestlers, focus on movement, fun, and bodyweight strength. As your child grows older and more experienced, you can introduce weightlifting with structure and purpose.

In wrestling, strength matters—but smart, patient training matters even more. When your child builds good habits early, they’ll carry that strength with them for a lifetime—on and off the mat.