The Best Benefits From Training MMA

By Logan •  Updated: 11/24/21 •  11 min read

Many people are amazed by the physical fitness that comes with training MMA. Not only is it an excellent workout program, but there are many benefits associated with training MMA, here are the top 6. 

If you are interested in learning MMA and are wondering what the advantages of doing so are, I’ve gone through all the physical and mental benefits of training MMA in this article.

The Best Benefits From Training MMA

The Physical Health Benefits From MMA Training

Sitting and staring at a computer screen for hours on end can be bad for your back and neck, but what you do in your spare time can also affect their health. When it comes to fitness, there’s something for everyone. MMA is one of the fastest growing sports in America, and it has been proven that training in this area can benefit your physical health.

Here are the best physical health benefits from training MMA:

Increased Cardio Fitness

Training in MMA will improve your fitness. The workouts are intense and unlike other worksout they involve your whole body, this increases your fitness levels further. 

Your cardiovascular fitness will improve which has overall health benefits and helps prevent cardiovascular diseases such as heart attacks and strokes. A study has shown that a sedentary lifestyle is the leading contributor to cardiovascular disease, so training in MMA will drastically reduce your chances of becoming ill with a cardiovascular problem.

Increased cardio fitness is not only beneficial to your health but your overall wellbeing and mood will increase too.

Increased Strength

One of the best physical benefits of MMA training is the increased strength you will get. Being stronger not only feels great but it will transpire into other aspects of your daily life. Some activities will get easier and you will strengthen muscles that you weren’t using whilst sitting all day.

MMA workouts are designed to use all your muscles as you will need to use your whole body in combat. Striking actions will strengthen your legs, arms and back, whilst grappling will strengthen your core.

With increasing your strength you will increase your muscle mass which will help you to sculpt your body, but this is another benefit we will get into later.

Full Body Workout

MMA is an exciting sport that combines both striking and grappling into one. Experts say that it’s the best form of full-body fitness because it requires an athlete to go back and forth between striking and grappling, giving them the best of both worlds. 

Whilst training MMA you will be exercising every part of your body.

Improved Coordination

There are many benefits to MMA training. One of the most notable is improved coordination. This type of training can help an individual improve their physical coordination as well as improve their ability to react quickly in a high-pressure situation. There are many different types of exercise that can benefit this type of coordination, but MMA training is one of the best ways to get started with improving this specific ability.

The striking drills like jabs, punches and kicks will all help to increase your coordination.

Judging these movements quickly and dodging incoming blows will greatly increase your coordination.

Improved Flexibility

Flexibility is one of the most important aspects when training martial arts. When doing MMA, it’s essential to have good flexibility which will allow you to practice different moves and maintain your balance. 

Training MMA will improve your flexibility. No matter how old or flexible you are to start with you will enjoy the benefits of becoming more flexible, this will also help to reduce the risk of injury.

MMA will help train passive and active flexibility with all the different techniques you will learn.

Improved Endurance

As you increase your cardio and strength you will also improve your endurance meaning you’ll be able to go harder for longer. Cardio workouts in MMA include skipping, running, shadow boxing, and punching bag to name a few.

The better your cardio is, the higher your endurance will be.

Improved Physical Toughness

Interested in being tough without being bulky? Mixed martial arts training might be the answer for you. MMA training is not easy and as you push your limits you will develop a physical toughness that you’ve never experienced before.

The physical toughness you will get from sparring and grappling with an opponent is unparalleled. It can’t be found anywhere else, you’re certainly not going to develop physical toughness from running on a treadmill.

Sculpt Your Body

MMA workouts incorporate cardio and strength, this will help you to lose fat and gain muscle and therefore sculpt your body. The best bit is that because MMA is a full body workout you will be toning up everywhere and not just focusing on one area at a time which can be slow progress.

The intense workouts will quickly enhance the effects of a healthy diet and expedite your fat loss.

When it comes to the best benefits from training MMA, there are many aspects that can be improved. One of the most important things to take into account is the way in which MMA will allow you to get into incredible shape. Unlike other sports, where there is a limitation on what one can do in terms of cardio, with MMA one is able to get every bit of cardio they want.

The Mental Health Benefits From MMA Training

Mental health is an important topic that many people don’t know the steps to take to maintain good mental health. Whether it is through medication or exercise, it is important for all people to have some sort of plan in order to maintain their mental health. One way that can help you maintain your mental health is through Mixed Martial Arts training.

Here are the best mental health benefits of learning MMA:

Learn To Defend Yourself

In today’s society it is more important than ever that you learn to defend yourself. MMA is a combat sport and so you will be training to fight an opponent, this can also be used in real life as self defense.

Learning self-defense is one of the most common reasons people start MMA training, and it is probably one of the best practical and mental benefits of the sport. Knowing how to defend yourself in confrontational situations is a great mental benefit.

Improved Self-Discipline

Martial arts are known to improve self-discipline and so mixed martial arts doesn’t disappoint. If you have a good instructor they will instill that self-discipline is just as important as the physical side of the sport.

Self discipline is a great trait to have which again will be beneficial in all aspects of your life from work and study to diet and nutrition.

Improved Confidence

When you look better, are fitter and know how to defend yourself your confidence will grow. Improved confidence again transpires into every part of your life from your workouts to the office.

It’s not the fact that you can beat everyone up in sight that improves your confidence but the more subtle knowledge that you are comfortable in your own body. And can stand up for yourself when needed.

Stress Relief

There is nothing like a combat sport to relieve stress, if you’ve had a stressful day at work the ability to go to the gym and work your issues out in the form of exercise is productive and guaranteed to enhance your mood.

Stress is a part of life. However, for those with long hours on the job or high levels of anxiety, this can lead to feelings of anxiety and physical tension. MMA is one of the best ways to reduce stress because it requires you to use all your body in a variety of different movements. Furthermore, it has been shown that MMA training stimulates the production of endorphins which help combat stress.

I often feel amazing after a tough MMA session because not only do I get to release my pent up energy but I also forget about the stresses from the day when I am surrounded by people who understand me and know what I’m going through.

Get A Better Night’s Sleep

Stress is a leading contributor to not getting a restful night’s sleep, and as described above MMA reduces stress and so your sleep will benefit. It’s not only the reduction in stress that helps you nod off but the intense workouts will leave you tired too.

Martial art training is a proven way to get a better night’s sleep, and if you happen to suffer from insomnia, it can be an effective treatment for your sleeping disorder. The reason why the majority of martial artists have more restful sleep has to do with the time they spend in meditation and stretching after their workouts.

Anger Management

The world of MMA offers a range of benefits for those looking to vent their anger. Not only is exercise beneficial for your health, but it can also help keep you mentally balanced by giving you an outlet to release all the pent-up aggression. The different kinds of MMA training available include boxing, Brazilian Jiu-jitsu, Muay Thai, wrestling and judo.

Many people consider MMA as a way to vent their anger and frustration, as well as a way to work towards improving themselves. For some people, the best way to deal with their anger is through physical exertion instead of suppressing it or blowing up in rage.

MMA training will allow you to get your anger out on a punching bag but it will also teach you how to be humble and how to respect people. Most likely you will learn this the hard way if you have anger issues by being schooled by a superior fighter who doesn’t take kindly to your rage.

Calm And Collected Problem Solving

When you are in a sparring session you need to think fast and anticipate what your opponent will do next. Being able to keep a cool head in very tense circumstances is an excellent skill to have.

You will learn to think fast and analyze your situation and surroundings quickly, this is an important aspect of self defense too.

MMA Community

Unlike other workouts in MMA you are engaging with other people during your workout, not only does this help to keep you accountable you can also make some great friends from MMA classes.

Socializing with like minded people will only improve your mood and therefore your mental health.

Instill A Positive Mindset

Being active and involved in a community of like minded people will make you feel more positive. MMA is much more than a workout and is as much about improving your mind as it is your body.

Everything listed above will increase your mood and you will be a more positive person as a result.

Final Thoughts

MMA training will change your life for the better, above is an extensive list of all the physical and mental benefits of the training. MMA is more than a way to get in shape and learn how to defend yourself from an attacker. 

For one, it helps to reduce stress and relieve tension. It also improves coordination, flexibility, balance, and speed. On top of all this, the workouts are low-impact and high intensity; therefore they can be done at any time without putting too much stress on joints or sore muscles.

MMA training is one of the best ways to train your body, mind, and spirit. Not only does it improve physical fitness, but it can also improve self-esteem. It’s a great way to meet new friends who are supportive of each other, as well as learn how to control your emotions. There are many benefits to training MMA, so if you can find a gym near you, check it out!

A common misconception is that MMA training is simply about fighting. It is not; it’s about improving yourself both physically and mentally. It can be challenging and frustrating at times but you will not regret sticking with it.


Hi, I've been an avid MMA fan all my life. I've been training in martial arts for the last 5 years and wanted to share some of the tips and tricks that I've picked up along the way to help to aspiring martial artists get started.

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