Categories / Martial arts & combat
Judo
Throwing and grappling martial art.
How to start
Join a beginners judo club. You learn to fall safely first (breakfalls), then throws and holds in controlled practice.
How to progress
Train weekly then twice a week.
What the evidence says
Evidence: limited
We found no trials of this particular sport. A 2026 study described a judo-based safe falling programme for older adults as a promising way to reduce falls and fall injuries, and trained coaches to teach it, but it did not report whether falls fell. We rate evidence limited.
Take care: Throws and falls can injure. Learn breakfalls first and train with a qualified coach.
Sources
12-week starter plan
Start with breakfalls.
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 10 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Learn to fall safely.
- Practise breakfalls on mats.
- Respect your partner.
Common mistakes
- Skipping breakfall practice.
- Resisting a fall.
- Training injured.
Kit and cost
Moderate Approximate UK prices.
- A judogi (about £30 to £70)
- Club fees
- Flip-flops for off the mat
Frequently asked questions
Is judo good for falls?
Judo-based safe falling is being used with older adults. We did not find trial evidence that it prevents injuries.
Can adults start?
Yes.
Is it safe?
With coaching and safe falling it can be.
Good for: Skill Strength Balance
Compare with similar options
| Judo | Brazilian Jiu-Jitsu | Boxing Fitness | Kickboxing | |
|---|---|---|---|---|
| Typical session | 75 min × 2/wk | 75 min × 3/wk | 50 min × 3/wk | 60 min × 3/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Low cost | Moderate cost | Low cost | Low cost |
| Equipment | Basic kit | Basic kit | Basic kit | Basic kit |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Some fitness | Moderate fitness | Some fitness | Some fitness |
| Evidence | limited | limited | limited | limited |