MMA workouts for beginners: where to start

Most beginners improve fastest by learning sound basics under a coach, rather than training hard on their own.

Choose a good gym

• Look for qualified coaches in both striking and grappling.
• Ask about beginner classes and how new members are introduced to sparring.
• Watch a class: a good gym is controlled, clean and welcoming.
• Check that protective gear is required for sparring.

The first three months

A simple conditioning session

1. Warm up for 10 minutes with light movement and mobility.
2. Shadowbox in rounds with a rest between each.
3. Do a few rounds of simple bodyweight exercises such as squats, push-ups and planks.
4. Cool down and stretch.

Habits that prevent injury

• Warm up every time.
• Tap early in grappling. There is no prize for waiting.
• Spar lightly and only when your coach says you are ready.
• Sleep, eat well and take rest days.

Use the weekly planner to fit training into the days you have.

What to bring to your first class

• Comfortable training clothes without zippers or buttons.
• A water bottle and a small towel.
• A mouthguard, if you have one.
• Flip-flops for walking off the mats.
• Clean, short nails, and jewelry removed.

Etiquette that coaches notice

• Arrive early and tell the coach you are new.
• Follow the drill as shown rather than adding power.
• Thank your partners and look after them as they look after you.
• Ask questions between drills, not in the middle of someone else's round.

How progress usually feels

The first weeks feel awkward for almost everyone. Progress comes from showing up regularly. Keep a short training log of what you learned each session, and review it before class.