I am starting MMA. Which excersises would be best to get my physical strength up to the levels of people doing MMA for years or experienced in MMA?

1 Answer 1


This answer has all the technical information you need, but recognize the following:

  • You will not and cannot replicate the strength and conditioning of an experienced MMA fighter, since those athletes have a tremendous amount of sport-specific strength, conditioning, and skill that allows them to apply their general physical attributes efficiently and correctly to combat movements
  • The best method for getting good at MMA is to train MMA or one of its component arts seriously
  • The best way to improve conditioning for an activity is to do that activity, unless you are exceptionally efficient at the sport

Basically, as a novice to strength training, you should do the kind of strength training any beginner should do:

  • Squats
  • Deadlifts
  • Chin-ups or pull-ups
  • Presses, like dips or overhead press
  • Eventually, explosive movements like the Olympic lifts

It's quite straightforward. There's no special MMA-style weightlifting; you just get strong and then get explosive and the whole time train your butt off in the sport. There are other ways to get there--you could do lunges, Pendlay rows, and clean-and-presses instead, for instance--but the basic movements are constant.

  • The same is for most martial arts. Also in judo, karate, capoera, etc you should be strong, agile, explosive etc. In tai chi you may be not so strong.
    – Bru
    Commented Mar 12, 2021 at 11:37

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service and acknowledge you have read our privacy policy.

Not the answer you're looking for? Browse other questions tagged or ask your own question.