If you’re thinking about taking up MMA (Mixed Martial Arts), there are some important fitness goals you should reach first. It’s true that MMA training itself will help you build fitness, strength, and endurance, but it’s important to have a solid foundation to build upon. Before you start taking MMA classes, it’s essential to have a good level of strength and endurance in order to be able to keep up with the demands of the sport. In this article, we’ll explore some key fitness goals you should aim to achieve before starting your MMA journey.

What Are Some Fitness Goals You Should Reach Before Starting Mma Classes Strength And Endurance Wise

Before starting MMA classes, it is important to have a good level of strength and endurance. Strength training can help build muscle, increase bone density, and prevent injury. Endurance training can improve cardiovascular health and help you push through tough training sessions.

Some strength goals to aim for before starting MMA classes include being able to perform multiple pull-ups, push-ups, squats, and deadlifts with good form and proper technique. Aim to increase the weight or reps of these exercises over time. Building a solid core through exercises like planks and Russian twists can also be beneficial in MMA.

Endurance goals can include being able to run 3-5 miles or complete a high-intensity interval training (HIIT) workout without stopping. HIIT workouts can be especially beneficial for MMA as they mimic the intensity and variety of movements in a fight. Additionally, incorporating plyometric exercises like box jumps and burpees can improve explosiveness and agility.

What Is The Recommended Level Of Cardiovascular Fitness For Mma Training?

Before starting MMA classes, it is crucial to have a certain level of strength and endurance to avoid injuries and perform well in the sport. Firstly, building upper body strength through exercises such as push-ups, pull-ups, and bench press is fundamental for various striking techniques in MMA. These techniques require significant upper body strength to deliver powerful punches and kicks. Secondly, building lower body strength is also vital. Squats, lunges, and deadlifts target the quadriceps, hamstrings, and glutes, which are essential muscles used for takedowns, grappling, and defensive movements in MMA.

Moreover, endurance is the ability to withstand extended periods of physical activity without getting tired. To enhance endurance, one should include cardio exercises in their workout routine regularly. Running, biking, and swimming are great cardio exercises that improve oxygen delivery to muscles, which enables them to utilize energy efficiently, and effectively delay fatigue during training fights. High-intensity interval training, commonly known as HIIT, is also beneficial for improving cardiovascular endurance, which translates to higher stamina and power during MMA matches.

In conclusion, some of the fitness goals that one should achieve before starting MMA classes include improving upper and lower body strength, and endurance to prevent injuries and perform well in the sport. Regular exercise routines focusing on strength and cardio training will help achieve these goals, allowing martial artists to improve their performance during MMA classes and matches.

How Much Upper Body And Core Strength Is Needed For Mma Conditioning?

Before starting Mixed Martial Arts (MMA) training, it is necessary to set some fitness goals to become physically prepared for the intensity of this full-contact combat sport. Firstly, one should focus on building strength to increase their ability to grapple, strike and execute takedowns. Developing strong and powerful core muscles, upper body and lower body strength will help to improve the overall performance of an individual in MMA. Incorporating compound exercises such as squats, deadlifts, pull-ups, push-ups and plyometric training will help to build a solid foundation of strength.

Endurance is another important factor to consider before starting MMA classes. In MMA, endurance is key as fights can last up to three rounds of five minutes each, which requires muscular and cardiovascular endurance. To improve their endurance, individuals should incorporate high-intensity interval training (HIIT) into their routine, including high-intensity exercises followed by periods of rest. Additionally, running or cycling for long distances can improve cardiovascular endurance, leading to better performance during fights.

In conclusion, an MMA fighter needs to have a combination of strength and endurance to perform at their best during fights. Before starting MMA classes, individuals should focus their training on building strength, muscular endurance and cardiorespiratory endurance. Committing to a dedicated fitness program with the above goals in mind will help individuals improve their physical fitness and set them up for success in MMA.

Should You Work On Increasing Your Flexibility Before Starting Mma Training?

Before you start MMA classes, it is crucial to set attainable fitness goals for yourself. Two essential physical capabilities that are especially important for MMA are strength and endurance.

Strength training should be a priority before MMA classes. A good starting point is to try to squat, deadlift, and bench press a minimum amount of your body weight. This will help you build muscle and basic strength, which is fundamental in grappling and striking techniques. However, it’s important not to focus only on lifting heavy weights but also working on functional strength, meaning the ability to apply your strength in different situations. Exercises that promote stability, flexibility, and explosiveness are crucial in functional strength training.

Endurance is equally important for MMA athletes. A runner’s cardiovascular fitness is not enough, considering the explosiveness required in mixed martial arts. You should aim for increasing muscular endurance by engaging in high-intensity interval training (HIIT) as well. A good goal is to be able to run one mile, shuttle run, then high-knees jogs, and burpees without feeling winded or exhausted. This type of conditioning will help you last longer in rounds and recover faster between them.

What Are Some Recommended Exercises Or Workouts To Improve Your Fitness For Mma?

Before starting MMA classes, it is essential to achieve some fitness goals to be able to cope with the physically demanding nature of this combat sport. The first goal should be muscular strength, as MMA requires significant amounts of strength and power, especially during grappling and striking techniques. Resistance training through weightlifting or bodyweight exercises can help improve strength in various muscle groups, including the legs, core, chest, back, and arms.

The second fitness goal that one should aim to achieve before starting MMA classes is cardiovascular endurance. A typical MMA fight can last anywhere from 15 to 25 minutes, and a fighter has to keep up a high-intensity pace throughout the fight. Improving cardiovascular endurance through running, cycling, or other forms of aerobic exercise can help fighters to sustain high-intensity efforts for more extended periods.

In conclusion, it is vital to start preparing physically before starting MMA classes to avoid injuries and improve performance. Achieving strength and endurance goals through a well-structured workout regimen can help a fighter to enhance their performance, reduce the risk of injury, and increase endurance levels required for this exciting sport.


When it comes to starting MMA classes, having a good base of strength and endurance can make all the difference. Before diving into the world of MMA, it’s recommended to reach some fitness goals to ensure that you can safely and effectively train. Building up your muscular strength through weightlifting and resistance training can help you handle the high-intensity workouts associated with MMA. You’ll also want to focus on endurance training to build up your cardiovascular health, as well as increasing your flexibility and agility. By reaching these fitness goals, you’ll be able to train harder, perform better, and reduce your risk of injury in the long run.

By Julie