How My Client Got Stronger Through a Year of Grappling – A Coach’s Perspective

One question I often get from new clients is: Does combat training actually make you stronger?
I used to be skeptical myself. That’s mainly because many of my clients who train in combat sports also lift weights at the gym. So it’s hard to pinpoint how much of their strength gains come from deadlifts versus rolling on the ground.

When most people think of getting stronger, they imagine hours in the gym lifting weights. However not everyone likes or has time to go to the gym. So what if I told you there’s another path to functional, full-body strength - one that doesn’t involve barbells or dumbbells, but instead body movement, resistance, and real-world application?

I’ve seen it firsthand while coaching a client in grappling for the past year.

At the time she started, she was doing some weight training but limited to light dumbbells at home. A year on and her body strength and control got to a completely different level. And it’s not just about muscle (she even takes guys in arm wrestling) – it’s about real, usable power. This strength gain enabled and motivated her to now buy heavier weights at home.

Her training with me has been very consistent. A once a week hour long grappling session. That’s give or take, five to eight rounds a session depending on the purpose of the training on the day.

Grappling involves using your entire body in coordinated ways: pushing, pulling, lifting, twisting, and resisting. You’re constantly engaging multiple muscle groups at once. The core is under near-constant tension. Your legs are driving. Your arms and shoulders are controlling or escaping. Your grip gets a relentless workout. That kind of resistance trains your nervous system to recruit more muscle fibers, increases stability, and improves endurance under pressure.

Unlike traditional hypertrophy training, grappling builds dense muscle and tendon strength rather than bulk. This makes it ideal for those who want to feel powerful without necessarily gaining significant mass. Moreso in the case of my client, her arm and shoulder definition are very evident.

Another underrated benefit of grappling? Body awareness. My client started understanding how to move more efficiently, conserve energy, and use leverage rather than brute force. This "intelligent strength" is harder to build in traditional workouts, but it’s crucial in sports and real-world movement.

The mental growth is also as noticeable. Grappling builds grit. Every roll or drill is a problem-solving session under pressure. The process teaches resilience, patience, and confidence - all qualities that reflect in someone’s posture and presence.

The bottom line? You don’t need to train every day to get strong.

We met just once a week, and over the course of a year, she became noticeably stronger, more confident, more capable and more ripped. Grappling, and similar combat sports, offer a unique and rewarding path to building strength - one that’s rooted in movement, awareness, and real-life functionality.

So, if you’re looking for a powerful way to build strength - especially the kind that doesn’t rely on machines - consider stepping onto the mat. The results might surprise you!

Strength Gains from Combat Sports