Categories / Martial arts & combat
Mixed Martial Arts
Blend of striking and grappling.
How to start
Join an MMA fitness class or a beginner programme that blends striking and grappling, with no sparring at the start.
How to progress
Train twice weekly and spar only with coach approval.
What the evidence says
Evidence: limited
We found no trials of this particular sport. A 2026 scoping review of 12 studies found that repeated head impacts in mixed martial arts, boxing and similar combat sports were associated with lasting problems in thinking skills such as processing speed and memory, and with lower volume in some brain areas. More impacts and starting younger were linked to worse outcomes. Non-contact training avoids this risk. A 2026 radiology review notes that craniofacial trauma, lacerations and concussion are the most common injuries in competition, with distinctive joint injuries from grappling.
Take care: Contact and head impacts. See a GP first if you have health issues. Avoid sparring with a history of concussion.
Sources
12-week starter plan
Technique and conditioning first, no sparring at the start.
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 technique.
- Wear a mouthguard.
- Say no to hard sparring.
Common mistakes
- Sparring early.
- Training through concussion.
- Overtraining.
Kit and cost
Moderate Approximate UK prices.
- Gloves, wraps and a mouthguard (about £50 to £100)
- Shorts and rash guard
- Gym fees (about £40 to £90 a month)
Frequently asked questions
Is MMA safe?
Contact versions carry risks of head and joint injuries. Fitness-only classes avoid sparring.
Do I have to fight?
No.
What about head injuries?
A scoping review linked repeated head impacts in combat sports to lasting thinking problems, so avoid hard sparring.
Good for: Heart & fitness Skill Strength
Compare with similar options
| Mixed Martial Arts | Muay Thai | Wrestling | Boxing Fitness | |
|---|---|---|---|---|
| Typical session | 75 min × 3/wk | 75 min × 3/wk | 90 min × 3/wk | 50 min × 3/wk |
| Effort | ●●●●● | ●●●●● | ●●●●● | ●●●●○ |
| Cost | Moderate cost | Moderate cost | Low cost | Low cost |
| Equipment | Some equipment | Basic kit | Basic kit | Basic kit |
| Impact | High impact | High impact | Medium impact | Medium impact |
| Fitness needed | Moderate fitness | Moderate fitness | Moderate fitness | Some fitness |
| Evidence | limited | limited | limited | limited |