Pooja Sihag is an accomplished Indian wrestler, athlete, and police officer. Her journey from a village wrestling ground to representing India internationally is a story of determination, discipline, resilience, and self-belief. What began as a simple effort to become fitter eventually turned into a sporting career that took her to the Commonwealth Games and some of the biggest international wrestling platforms.
A bronze medallist at the 2022 Commonwealth Games, Pooja has represented India more than 30 times, competed at six Asian Championships, and won medals at World Ranking events. Alongside her sporting journey, she has also taken on the responsibilities of a police officer and continues to stay connected with wrestling.
In this exclusive interview with Women Fitness, Pooja Sihag talks about discovering wrestling, her approach to nutrition and strength training, balancing career and family, and why she believes young girls should never allow other people’s doubts to define their dreams.
From a Fitness Routine to a Wrestling Dream
Pooja’s entry into wrestling was anything but planned. As a child, she was a little on the healthier side, so her father would take her to the ground to help her become fitter and more active. That simple routine introduced her to a sport that would eventually become a major part of her life.
At the ground, she trained under Sanjay Sihag Ji, her father’s friend who later became her coach and mentor. Pooja remembers listening to him speak about wrestling and the athletes he had trained. She was also familiar with the name of legendary wrestler Master Chandiram Ji, who came from her own village and was often discussed within her family.
Seeing her interest and potential, Sanjay Sihag Ji suggested that her father should encourage her to take up wrestling seriously. His words became an early source of motivation.
He would tell her, “Pooja, one day your village will also be known by your name, just like people know it by Master Ji’s name.”
Those words gave her something more than encouragement—they gave her a dream and the confidence to believe that she could create an identity of her own through wrestling.
The Commonwealth Games Medal That Made Her Journey Even More Meaningful
Winning bronze at the 2022 Commonwealth Games was one of the defining moments of Pooja’s career. For her, the medal represented 12–14 years of hard work, dedication, sacrifice, and perseverance, finally receiving recognition.
She began wrestling at a young age, and while she was in 10th grade, she received her first opportunity to represent India. From there, she continued to be part of the Indian team and compete at the international level.
Pooja has competed in six Asian Championships, won medals at World Ranking events, and had the honour of representing India more than 30 times. However, the Commonwealth Games medal brought a new level of recognition.
While she was already known within the wrestling and sports fraternity, the achievement introduced her to a much wider audience. One of the most emotional moments was receiving congratulatory messages from the Hon’ble Prime Minister and the Hon’ble President of India.
For Pooja, that recognition made the years of sacrifice feel worthwhile.
The bronze medal is not simply a medal for her—it is a reminder that consistent effort eventually creates its own identity.
What Life Looks Like Inside an Elite Wrestler’s Training Schedule
For Pooja, training is more than a fitness routine. It is a lifestyle. Wrestling requires strength, speed, stamina, technique, agility, conditioning, and mental toughness.
Her training combines wrestling practice with strength and conditioning, with the focus changing according to the demands of the day. Some sessions are intense, while others focus on technique, preparation, or recovery.
During competition periods, the schedule can become particularly demanding. Pooja recalls periods when her coach would have the athletes wake up at around 2 a.m. for a hard training session, followed by food and rest. Another practice would take place around 9 a.m., followed by an afternoon focused on eating, resting, and recovery before another training session around 4 p.m.
Years of training have taught her an important lesson: hard work matters, but so does listening to your body.
“Rest and recovery are also a part of training,” she believes.
Pooja Sihag’s Approach to Nutrition and Fitness
Pooja prefers to keep her diet simple rather than complicated. Her approach centres around home-cooked, balanced food that supports her training and performance.
She makes sure to include protein sources such as dal, milk, curd, and eggs, along with fruits, vegetables, and other nutritious foods according to her body’s needs.
For an athlete, food is not only about taste. Nutrition plays an important role in energy, recovery, strength, and performance. Pooja therefore tries to eat according to her training schedule and what her body needs.
She also believes that fitness should never be associated with starving yourself.
Eating the right food, in the right quantity, and at the right time is more important than simply restricting food.
The Injuries That Tested Her Resilience
Injuries have been one of the biggest challenges in Pooja’s wrestling journey. She underwent surgery on her left knee following a ligament injury. During rehabilitation, she faced moments of uncertainty and wondered whether she would ever be able to wrestle again at the same level.
Her family and coach became her strongest support system during that period. They encouraged her to believe in her ability to return rather than focus on what might no longer be possible.
Pooja eventually returned to the mat, represented India again, and won medals.
That comeback became one of the most important moments of her career because it proved to her that a setback did not have to determine her future.
She has also experienced injuries to her right wrist and elbow and is currently recovering from a back injury. Rehabilitation has taught her patience, resilience, and the importance of trusting the recovery process.
“A setback can slow you down, but it doesn’t have to stop you.”
Why Women Should Not Be Afraid of Strength Training
Pooja has a simple message for women who feel nervous about beginning strength training: there is nothing to be afraid of.
Strength training is not only for athletes or men. Women can benefit from becoming stronger and more physically capable too.
She recommends beginning with the basics and taking guidance from a good trainer whenever possible. There is no need to lift heavy weights from the first day. Learning proper technique and gradually building strength is far more important.
She also encourages women not to compare their progress with someone else’s.
“Your only competition should be with the person you were yesterday.”
Being Strong Does Not Take Away Your Femininity
One misconception Pooja would like to see disappear is the belief that women who build muscle or participate in strength training somehow lose their femininity.
She strongly disagrees.
Being strong and being feminine are not opposites.
A woman can be strong, fit, confident, and feminine at the same time. For Pooja, fitness is not simply about appearance. It is about developing physical and mental strength, feeling confident, and becoming comfortable in your own body.
Her perspective reflects a larger shift in how women are approaching fitness today—from simply trying to look smaller to becoming stronger and more capable.
Her Message to Young Girls: Dream Without Limits
When Pooja started wrestling, she too heard that wrestling was a sport for boys and that a girl would not be able to do it.
Instead of allowing those opinions to define her, she focused on her training, goals, and ambitions.
Her message to young girls is straightforward: never make your dreams smaller because of what other people say.
Girls are still sometimes told that certain sports, careers, or ambitions are too difficult for them. Pooja believes that young women should not allow someone else’s doubts to become their own limitations.
Believe in yourself, work hard, remain consistent, and let your achievements speak for you.
“If you have a dream, give yourself a chance to pursue it. You never know how far it can take you.”
Finding Balance Between Sport, Family and a Police Career
Balancing professional wrestling with family life and a career as a police officer is certainly not easy. Wrestling demands time, discipline, travel, intense training, competitions, and periods away from family.
Pooja credits her family for being understanding and supportive throughout her journey. They have remained a constant part of her career, and she tries to make the most of the time she gets to spend with them.
For Pooja, balance does not mean giving every part of life the same amount of time.
It means being present and giving your best to whatever you are doing at that moment.
For Pooja Sihag, Wrestling Will Always Be Part of Her Life
Today, Pooja is focusing more on her responsibilities as a police officer, her family, and other pursuits. However, her connection with wrestling remains strong.
She is currently recovering from a back injury, making rehabilitation her priority. She continues to train and stay connected with wrestling, and when she is physically ready and in a position to compete again, she would love to return to the mat and represent India.
Pooja Sihag: Stronger Beyond the Mat
Pooja Sihag’s story is about much more than wrestling medals. It is about the discipline required to keep showing up, the courage to recover after setbacks, and the confidence to challenge stereotypes.
From stepping onto a wrestling mat as a young girl to representing India internationally, she has created an identity through persistence and hard work.
Her journey sends a powerful message to women everywhere: strength is not something to hide. It is something to build, embrace, and carry with confidence.
For the next generation of girls watching her journey, perhaps the most important lesson is the one Pooja learned herself—that sometimes, all it takes is one person believing in your potential for you to begin believing in it too.