How Wrestlers Train

Ever wondered how WWE superstars maintain their physical abilities once they’re outside the ring? As you might expect, they don’t have all that much free time. Keeping a healthy diet and hitting the gym daily is key to winning championships and making kayfabe look as credible as possible.

A wrestler’s workout starts with a warmup and continues with special exercises for injury prevention. Strength, flexibility, and aerobic training are some of the key exercises that a wrestler needs to do in order to improve their most vulnerable body parts: back, shoulders, knees, elbows, wrists, ankles, and neck.

And in case injuries still occur, wrestlers have a special code for treating them more effectively, called R.I.C.E. It stands for Rest, Ice, Compress, and Elevate. As long as their injuries don’t require surgery, this is the most commonly employed method.

Rookie training

Pros have a very complex set of exercises that they stick to religiously. Rookies need to start small and work their way up the ladder to achieve what pros can already do fairly easily. We recommend starting with boxing exercises, and you can start by looking at several good options from Wavemaster.

You can then slowly move on to some aerobic and weight lifting. You will also need to do some jogging and lightweight stationary cycling to improve blood circulation and slowly get your muscle tissue ready for the big leagues. 

Moving up the ladder

Some strength exercises that you will want to consider if you want to evolve are pretty hard, but they will garner some excellent results. 


Load a bar with the maximum weight that you can lift. Stand with your feet at shoulder weight, and optionally wear a posture-correcting brace. Pull the bar off the ground while keeping your back straight and drag the bar up to your thighs. Then carefully place it back down while keeping your back straight. Deadlifting is a hard exercise that yields fascinating results.


Doing pull-ups is yet another fairly complicated exercise, especially if you lack upper body strength and if you’re overweight. Grab the bar with your palms facing toward your face and pull up slowly while kicking your feet once your face reaches the bar. Then lower back to the ground without completely relaxing your muscles and repeat this process 10 times per set.

Watch your carbs

Dieting is just as important as exercising. Wrestlers eat a lot of protein and avoid carbs like the plague. It might seem counterintuitive, but fats are also a huge part of their diet. Non-sugary fats add nutritional value to a meal and it gives them the required energy to complete a day at the gym. 


There’s a reason why Crossfit became so popular over the past few years. It’s an exercise that covers all muscles. Crossfitting is great for heart health, improves blood flow, and also increases the efficiency of your respiratory system.


Jogging is one of the easiest ways to maintain your health and improve your leg strength. Many people avoid leg day at the gym and they compensate this through running. 

Dynamic stretching

Dynamic stretching is a multitude of other smaller exercises, such as arm circles, arm swings, side bends, lying scorpions, and deep lunges. You can search for videos that explain this training method in more detail, as it is highly effective and can be done without any equipment at home.

Static stretching after every workout

Stretching after a workout is essential to avoid muscle fever as much as possible. Nobody wants to go into the ring when they’re in pain. Make sure to do static stretching for every muscle that you’ve exercised that particular day. Stretch to a point of mild discomfort for about half a minute and repeat this five times for every muscle.

The other thing to note if you want to wrestle

Wrestlers barely have any free time. If you really want to get into this sport, you’re going to have to sacrifice a lot more than just comfort. There’s a reason why WWE superstars have had relationships with other superstars over time. They simply don’t have the luxury of meeting other people because they spend most of the day with each other.