Categories / Martial arts & combat
Aikido
Non-competitive throws and joint locks.
How to start
Join a beginner aikido class: you learn to move and fall softly, and to redirect a partner's force with no competition.
How to progress
Train weekly or twice weekly.
What the evidence says
Evidence: limited
We found no trials of this particular sport. It is a low-impact, non-competitive martial art.
Take care: Falls and joint locks are used. Learn rolling and falling first and tell your partner about injuries.
Sources
12-week starter plan
A weekly class.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Learn falling first.
- Stay relaxed.
- Work slowly with your partner.
Common mistakes
- Resisting techniques.
- Skipping warm-up.
- Rushing.
Kit and cost
Low Approximate UK prices.
- A gi (about £25 to £50)
- Club fees
- Flip-flops for off the mat
Frequently asked questions
Is aikido competitive?
No, it is non-competitive.
Is it suitable for older people?
Often, if falls are gentle.
Is it a workout?
Light to moderate.
Good for: Skill Balance Mood & stress
Compare with similar options
| Aikido | Tai Chi Push Hands | Karate | Taekwondo | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 45 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk |
| Effort | ●●○○○ | ●●○○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | Basic kit | No equipment | Basic kit | Basic kit |
| Impact | Low impact | Low impact | Medium impact | Medium impact |
| Fitness needed | Any level | Any level | Any level | Some fitness |
| Evidence | limited | limited | limited | limited |