Your First Year of Wrestling: What to Expect and How to Prepare
Your First Year of Wrestling: What to Expect and How to Prepare
Stepping onto the wrestling mat for the first time can be exciting and nerve-wracking, especially as a girl entering a sport that has traditionally been male-dominated. But you’re not alone—girls' wrestling is growing fast, and more opportunities exist now than ever before. If you’re starting your first season, you might have a lot of questions and concerns. What will practices be like? What gear do you need? How do you mentally prepare for your first match? But you have chosen an exciting new adventure and are leading the way for new girls to follow in your footsteps! Use this article as the starting point for your journey as a new wrestler.
Common Concerns for New Wrestlers
Many girls who join wrestling for the first time share similar concerns, and that’s completely normal. Here are some of the most common worries and how to tackle them:
“I don’t know any moves.” Don’t worry! You’re exactly where you should be! Your coaches and teammates will guide you. Wrestling is a sport where technique builds over time.
“Will I have to wrestle boys?” Depending on your team and location, you may have to compete against boys in practice or matches. More girls' divisions are being created every year, and you should also recruit girls to your team for great training partners. If you do find yourself faced with wrestling boys, treat it as an opportunity to grow as a wrestler, and continue to seek out all-girls opportunities for practice and competition. They exist.
“I’m nervous about making weight.” Weight management is part of wrestling, but it should never be about extreme dieting or dehydration. Focus on fueling your body with good nutrition, and don’t get fixated on wrestling a certain weight class.
“Will I get hurt?” Wrestling is a physical sport, but proper training and technique help reduce the risk of injury. You can prepare yourself physically through lifting weights, agility, and cardiovascular exercises. Focusing on becoming a better athlete will help support the unexpected twists and turns of a wrestling match.
“What if I lose all my matches?” Losing is part of wrestling, especially in your first year. Every match is a learning experience, and even the best wrestlers started somewhere. Winning early on is not a marker for where you could be after a full season under your belt.
Training: What to Expect
Wrestling practices can be intense, but they will make you stronger, faster, and more confident. Here’s what a typical practice might include:
Warm-ups: Running, gymnastics tumbling, stretching, and drills to get your body ready.
Technique: Learning new moves, takedowns, escapes, and pinning combinations.
Live Wrestling: Practicing against teammates to apply what you’ve learned.
Conditioning: Exercises like sprints, push-ups, and bodyweight workouts to improve endurance.
If practices feel tough at first, that’s normal. Stick with it! You’ll get stronger and more comfortable each week.
Essential Gear for New Wrestlers
Having the right gear will help you feel prepared and comfortable during the season. Investing in quality equipment can make a big difference in both performance and safety. Here’s what you’ll need:
Wrestling Shoes: Provide the grip and support needed for movement, attacks, and takedowns. Popular brands include Asics, Adidas, Nike, and Rudis.
Headgear: Protects your ears from injuries like cauliflower ear. Cliff Keen is a trusted brand with high-quality options.
Mouthguard: Especially important if you have braces, a boil-and-bite guard is an effective and affordable option to protect your teeth and gums.
Knee Pads: Provide protection from mat burn and bruising, as you frequently drop to your knees for offensive and defensive moves.
Training & Competition Attire: Some states allow options beyond singlets, so check your team’s uniform rules. Essentials include:
Singlet or Fight Shorts & Compression Shirt
Compression Leggings/Shorts & Athletic Shirts: Having 3-4 sets is helpful for a full week of training. Regular washing is crucial to prevent skin infections common in wrestling.
Sports Bra: A supportive, high-impact sports bra is recommended and required for competition in high school. Check out this sports bra guide from LuchaFit.com to find the right fit for wrestling.
Antifungal Ointment: Wrestlers are prone to skin infections like ringworm, which can start as a red bump or infected hair follicle. Keeping antifungal ointment on hand for early treatment helps prevent bigger issues.
Wrestling Bag: A large bag to store shoes, sweaty gear, and competition attire, keeping everything organized and separate from everyday clothing.
Mindset: Preparing Mentally for Your First Matches
Wrestling is as much a mental challenge as it is a physical one. Developing a strong mindset will help you prepare for competition. Stay positive and patient—improvement takes time, and transferring what you learn in practice into matches won’t happen overnight. Embrace the challenge, as stepping outside your comfort zone is where real growth happens. Instead of focusing on wins and losses, focus on what you can learn from each match. Lean on your support system—coaches, teammates, and the wrestling community—to help you navigate the ups and downs. Keeping a wrestling journal can also be a powerful tool. Use it to create a competition plan, track positive moments, and reflect on each match. The more effort you put into your mental preparation, the more you will get out of the sport.
LuchaFit.com offers a training journaling tool called the Prime, Peak, Rest Competition eBook, designed to help wrestlers prepare for competition so they know how to stay on their game during a long competition day. This resource outlines the action steps athletes need to take to maintain their energy, stay mentally focused, and compete at their best. It’s an essential tool for new wrestlers looking to build confidence, stay organized, and maximize their performance throughout the season.
Face the Challenge, Enjoy the Process!
Your first year of wrestling will be filled with highs and lows, but every experience—good or bad—will make you a better athlete. Give yourself a chance to stay positive through a challenge and you will give yourself the chance to grow. Build community, confidence, resilience, and lifelong friendships. Welcome to the wrestling world—you belong here!
Meet the Writer
Katherine Shai has been immersed in wrestling her whole life. Growing up in a wrestling family in California, she went on to become a 2x Collegiate National Champion and World University Champion at Menlo College coached by her father, Lee Allen. She spent over a decade on the National Team, traveling the world, winning National and International medals, and competing in four Olympic Trials—placing 3rd in 2012, 2016, and 2021. After retiring in 2021, she shifted her focus to coaching and educating the wrestling community through LuchaFit.com, helping to evolve the sport with technical and mental performance training. Based in Denver, Colorado, she’s a passionate advocate for girls’ wrestling, a coach, and a mom of three. If she’s not on a wrestling mat, you’ll find her soaking up the sun in her garden.