WHY WRESTLERS DOMINATE IN MMA?
Why Wrestlers Have a Big Advantage in MMA: Insights From My Own Journey
What's up guys? If you're thinking about getting into MMA or wondering why wrestlers seem to dominate the sport, you're in the right place. Today, I'm laying out the real reason wrestlers have such a big advantage in mixed martial arts, and it's probably not what you think.
This post dives deep into my personal experiences, the demands of grappling, why starting young matters, and what this means for anyone chasing a career in MMA. Whether you're a total beginner or just thinking ahead, keep reading. This is everything I wish someone had spelled out for me when I started.
Introduction: My Start in Martial Arts
I want to start by sharing a bit about myself. I didn't begin grappling until I was 22 years old. Before that, I started training at 20. That means I started way later than most of the guys making waves in MMA today.
Growing up, I lived in a country town where wrestling wasn't even an option. We had the usual: baseball, basketball, football, and track. No wrestling team. If I could turn back time, I would have joined wrestling in a heartbeat.
But here's the thing—starting late makes it way harder to catch up, especially when your body has already taken its fair share of hits.
"Trying to compete against guys that have been training their whole life... wrestling is more important to start at a younger age than any other martial art."
The Real Reason Wrestlers Dominate MMA
So why do wrestlers have such a big advantage in MMA? It’s not just about strength or technique. The reality is they've been doing this since they were kids.
Most top wrestlers start grappling in elementary school—some as early as fourth or fifth grade. By the time they're competing at a high level, their bodies have already adjusted to the grind, the impact, and the injuries that come with wrestling.
This means by the time they're adults, they're more durable. They've got the muscle memory, the grit, and the scars to prove it.
When you compare that to someone who picks up grappling in their 20s, the gap is massive. You can work as hard as you want, but catching up physically and mentally is almost impossible.
Damage and Durability: Why Age Matters
Wrestling, especially at a high level, is absolutely brutal on your body. The kind of stress wrestlers go through—collar ties, headlocks, being slammed to the mat, constant pulling and pushing—wrecks your neck, knees, back, shoulders... literally everything.
And here’s what’s wild: kids are built differently. If you’re in seventh grade, you can get thrown around, land weird, and most of the time, walk away fine. But try that when you’re 25 or 30? Good luck. Your body just doesn’t bounce back the same.
This is huge.
The Long-Term Effects
Most adult beginners don’t realize how much punishment wrestling dishes out. The grind, day in and day out, takes a toll:
- Neck injuries: From headlocks, collar ties, sprawls
- Shoulder pain: Constant shots and defense
- Knee wear and tear: Shooting, sprawling, defending takedowns
- Back and hip issues: Twisting, scrambling, scrapping for position
If you start young, your body adapts. Start late? The recovery time doubles, injuries linger, and you may never compete at 100%.
Wrestling vs. Other Sports
Let's get real for a second. Grappling—especially wrestling—is way tougher on your body than most other martial arts.
While boxing, kickboxing, and even jiu-jitsu definitely have their risks, the kind of grind wrestling puts on your body is in a league of its own.
Take this example: If a fifth grader starts wrestling, their body can take falls, slams, and twists. Their bones and muscles are pliable and healing is fast. Compare that to someone starting at 28; a single hard practice can put you out for weeks.
Why Is This The Case?
Wrestling practices are usually intense:
- Full-speed takedowns
- Live sparring
- Endless rounds of scramble
- Never-ending drills
There’s no “easing in.” That “wrestling grind” is legendary because it’s real.
Why You Need To Start Young
So if you’re dreaming about MMA greatness—or even just want to get as good as possible—start wrestling young.
I can’t say this enough. The earlier you start, the bigger the advantage. Your body can handle the grind, you get the reps, and you go through the growing pains when you’re built for it.
How Early Is “Young”?
- Elementary School (4th/5th grade): Perfect time to begin
- Middle School (7th grade): Still a great window
- High School: Good, but you’ll be playing catch-up
- College: Possible, but the odds get slimmer
The hardest part about starting late isn’t just learning the moves—it’s the wear and tear. You simply can’t put your body through a four-year college grind at age 28 and expect to come out the same as if you were 18.
"Your body can't handle that from, from 28 to 30 the same way as it did 10 years earlier."
Grappling Injuries: My Personal Story
No one ever talks about the toll grappling takes until you’re in the thick of it. I learned this the hard way.
Here’s My Injury List:
- Two shoulder surgeries
- Hip surgery
- Hand surgery
- Neck problems
- Back issues
Most of these didn’t come from fights—they came from practice. Let that sink in a second. The grind isn’t just rough; it’s relentless.
The two shoulder surgeries and hip surgery were all from training, not from “big fights” or unlucky accidents. My neck and back? All products of years of grappling.
If you’re older and aiming for UFC stardom, it’s a brutal climb. Starting at 25 or even 22 like I did, you’re fighting uphill every day—not just against your opponent but against your own body.
The Grind: What Sets Wrestlers Apart
When people talk about “the wrestling grind,” they mean it.
What is the Wrestling Grind?
- Live drilling: Constant, full-speed grappling rounds
- Daily practice: Sometimes multiple sessions in one day
- Almost no breaks: It’s nonstop until you compete
For kids, this is just another school sport. For adults, it’s daily pain. That early start conditions you to push past limits and keeps your body ready.
Wrestling builds toughness, injury resistance, and massive mental confidence. The difference between someone who’s done it since they were 10 and someone starting at 25? Night and day.
"When you do start at a young age, even if you start like say 20 years old, you need to be grappling as much as possible because as you get older, your body does not handle it the same way."
Exceptions To The Rule
So are there exceptions? Sure—every sport has its outliers.
Look at fighters like Georges St-Pierre (GSP). He started wrestling in his 20s, yet managed to take down world-class wrestlers. Why? Because he’s a freak athlete.
But let’s be honest—there aren’t many like GSP. Most people will struggle hard if they try to learn wrestling late. Your body won’t react the same, recovery takes longer, and your ceiling is lower.
Don’t look at those rare examples and think you can copy the formula. Almost everyone else needs that early grind to succeed.
Advice For Young Athletes
If you’re a parent reading this, or a young athlete just getting into martial arts:
- Get Into Wrestling As Soon As You Can
- Practice as much “live” as possible
- Learn to love the grind while your body can take it
- Don’t wait until you’re older—start now!
The benefits go beyond MMA. Wrestling teaches grit, toughness, and body control. You’ll be ahead of the curve in any combat sport.
For Those Without Access
If you’re like myself—growing up somewhere with no wrestling—do what you can. Find grappling wherever it’s available. Every advantage counts, and every practice matters.
Finding A Gym & Starting Out
Ready to start? Here’s what you should do:
- Find a local MMA or wrestling gym: Use search engines, check out reviews, ask around.
- Look for gyms with wrestling programs: Not every MMA gym offers real wrestling. Try to find a place that emphasizes live grappling.
- Ask about the focus: Are they live drilling, sparring, or just technique?
- Train as much as possible: You need live reps, not just theory.
Got questions or want some help? I wrote a book about finding the right martial arts school and instructor: The Ultimate Guide to Choosing Your Martial Arts School and Instructor.
Conclusion
Wrestlers have a huge advantage in MMA because they start young. The body can handle the grind, amass skills, take the injuries, and stay tough through those formative years. If you start late, you’re working against not only your competition, but the very limits of your body.
Here’s my advice: If you want to grapple, start young. Get those reps in. Embrace the grind while your body can shift, recover, and adapt. You’ll not only have a bigger toolbox of moves—you’ll be less likely to get injured along the way.
If you’re on the fence, stop thinking and start training. Every day counts, and you’ll be glad you started early.
If you’re new to martial arts and looking to find a gym, check out my book here for help. And if you’ve got any questions or want new topics covered, leave a comment below.
"Start wrestling as young as possible, guys. They really do have an advantage because they go through a grind at a young age that you really can't handle at older age in the same way. Just my thoughts, guys."