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The Ultimate Guide To Focus Mitts & Thai Pads For Martial Arts

Looking to elevate your martial arts training? Focus mitts and pads are the key to enhancing your skills and improving your performance.

Or are they?

Training with mitts and pads is a widely accepted practice in martial arts, but is it truly the most effective way to hone your striking skills? 

red and black focus mitts

Critics argue that it can lead to bad habits, incorrect distancing, and wasted training time. Yet, despite these criticisms, many high-level coaches still incorporate mitt work into their routines. Could it be that there’s more to this training method than meets the eye?

What if the very criticisms of mitt work are also the keys to understanding its true value?

In this article, we will delve into the pros and cons of mitt work, addressing common concerns while highlighting how this training tool can complement other methods to create a well-rounded striking regimen. How can we reconcile these apparent contradictions, and what role should mitt work play in your martial arts training?

Looking for alternatives? We also explore other training methods like shadow boxing, heavy bag training, partner drills, and sparring.

Whether you’re a beginner or a seasoned martial artist, this article has something for everyone looking to improve their skills and elevate their training.

Key Takeaways:

Pros & Cons of Mitt Work:

  1. Incorrect Distancing:
    • Con: Can lead to incorrect distancing as practitioners aim in front of the pad instead of at a real opponent.
    • Counterpoint: Provides real-time feedback and tactile contact, which helps joints and mechanoreceptors adapt, allowing for better adjustment of combinations, distances, and angles against a moving target.
  2. Timing Issues:
    • Con: The timing can be off due to the need for the pad-holder to be in position before strikes are thrown, leading to artificial pauses in combos.
    • Counterpoint: Helps rough out distance and timing, which can then be refined in positional and technical sparring, providing a progression towards more realistic scenarios.
  3. Inconsistent Training:
    • Con: Different pad-holders may provide inconsistent force and movement, leading to varying training quality.
    • Counterpoint: Offers a safer, controlled environment for beginners to practice striking without the stress of getting hit, which can help build confidence and provide a consistent starting point.
  4. Limited Realism:
    • Con: Does not fully replicate the dynamics of a real fight, making it less effective for training real-life striking scenarios compared to partner drilling or sparring.
    • Counterpoint: Allows the practice of various combinations, distances, and angles in a structured manner, helping to build foundational skills that can be further developed through sparring and partner drills.
  5. Wasted Training Time:
    • Con: Requires a partner to hold pads, which can be seen as a waste of training time for both parties compared to other training methods like bag work or partner drilling.
    • Counterpoint: Provides a good cardiovascular workout, with the pad-holder able to set the pace to ensure a challenging session, benefiting overall fitness and endurance.
  6. Potential Bad Habits:
    • Con: Can develop bad habits like punching short of the actual target if the pad-holder moves the pad towards the striker.
    • Counterpoint: Reinforces basic striking mechanics, helping to maintain proper technique while working on endurance and coordination, which can counteract the development of bad habits when combined with other training methods.

Conclusion:

Mitt work, while not a substitute for partner drilling, is a complementary tool in a comprehensive training regimen. Addressing the cons with their respective counterpoints highlights the importance of incorporating mitt work alongside other training methods like solo technical work, bag work, positional sparring, and technical sparring.

Each method has its uses and limitations, and the goal is to employ the right tool at the right time in the right dose to create a well-rounded training program.

What Are Focus Mitts/Pads?

Focus mitts, also known as focus pads, are essential training tools used in various combat sports like Western boxing and MMA to help practitioners improve their punching techniques and overall skills.

These mitts are designed to be held by a training partner, allowing the practitioner to practice striking with precision and accuracy. Typically made of thick padding to absorb impact, they are shaped to provide realistic targets for punches and are held in a specific position to mimic opponent movements.

Focus mitts play a crucial role in training sessions as they not only help improve striking techniques but also enhance hand-eye coordination and timing. Various martial arts disciplines like Muay Thai, kickboxing, and mixed martial arts also incorporate focus mitts into their training regimens for developing speed and accuracy.

What Are the Benefits (& Drawbacks) of Using Focus Mitts/Pads for Martial Arts Training?

Bruce Lee, known for his philosophy of ‘be like water’, emphasized the importance of adapting to different situations in martial arts. By using focus mitts/pads, practitioners can hone their reflexes, timing, and accuracy, which are essential skills in combat scenarios. These training tools allow fighters to work on precision strikes, combinations, and defensive techniques in a controlled yet dynamic environment.

Distancing: The Challenge and the Counterpoint

Con: Incorrect Distancing One of the primary criticisms of mitt work is that it can lead to incorrect distancing. When striking pads, practitioners often aim in front of their partner rather than at an actual opponent. This practice can result in an inaccurate sense of range, as fighters become accustomed to throwing punches from a distance that wouldn’t be effective in a real fight. Additionally, pad-holders tend to move the pads towards the striker, which can train practitioners to punch just short of their actual target. This discrepancy can be particularly problematic, as it systematically develops habits that may not translate well to a live opponent.

Counterpoint: Real-Time Feedback and Adaptation Despite the potential for developing incorrect distancing, mitt work offers significant benefits in terms of real-time feedback and tactile contact.

This feedback is crucial for the adaptation of joints and mechanoreceptors, which play a vital role in striking accuracy and effectiveness. By practicing with pads, fighters can adjust their combinations, distances, and angles against a moving target, thereby enhancing their ability to react and adapt in dynamic situations. While mitt work might not perfectly replicate the exact distancing of a real fight, it provides a valuable tool for refining these skills in a controlled environment. Furthermore, the structured nature of mitt work allows practitioners to focus on specific aspects of their technique, such as footwork, timing, and coordination, which can subsequently be applied and adjusted in partner drills and sparring sessions. When used in conjunction with other training methods, mitt work can help fighters build a solid foundation in striking, which can then be fine-tuned in more realistic training scenarios.

Timing: The Drawback and the Solution

Con: Timing Issues

A significant drawback of mitt work is the potential for developing poor timing habits. During pad sessions, the striker often has to wait for the pad-holder to be in position before throwing the next strike in their combination. This results in artificial pauses that do not reflect the fluidity required in a real fight. Such interruptions can teach fighters to wait for their opponent to be ready, which is the opposite of how striking should function in a combat scenario.

Counterpoint: Roughing Out Timing for Refinement

While mitt work can lead to timing issues, it also serves as an essential step in the progression of developing accurate timing. By working on pads, practitioners can start to rough out their sense of timing in a structured and controlled environment. This preliminary stage is crucial for understanding the basic rhythm and pace of combinations. Once a basic sense of timing is established, it can then be refined in more advanced training methods, such as positional and technical sparring.

Additionally, mitt work helps fighters understand the coordination between strikes and movements, providing a framework for smoother transitions and faster combinations. The pad-holder’s role in setting the pace ensures that the striker maintains a consistent tempo, which can be gradually increased to improve speed and reaction times. This controlled pace allows fighters to build the foundational timing skills necessary for more spontaneous and reactive fighting scenarios.

In summary, while mitt work alone may not perfect a fighter’s timing, it lays the groundwork for more precise and effective striking. When combined with positional and technical sparring, where the fluidity and unpredictability of an actual fight are simulated, mitt work becomes an invaluable component of a comprehensive training regimen.

Inconsistent Training: The Challenge and the Context

Con: Inconsistent Training

One common criticism of mitt work is the inconsistency that arises from different pad-holders. Each pad-holder may apply varying amounts of force and movement, leading to a lack of uniformity in training.

This can result in mixed results for practitioners, as they may not receive the same quality of training each time they practice with a new partner. Such variability can hinder the development of consistent striking skills and create confusion about the proper execution of techniques.

female kickboxer kicks thai pads

Counterpoint: A Universal Challenge in Group Settings

Inconsistent training is not unique to mitt work; it is a reality in any partner-based training within a group setting. Whether it’s partner drilling, positional sparring, or technical sparring, variations in partners’ skill levels, physicality, and techniques are inevitable. This variability, while presenting challenges, also offers opportunities for adaptation and improvement. Training with different partners can expose fighters to a range of styles and responses, which is crucial for developing well-rounded skills.

Structured Environment and Skill Building

Despite the potential for inconsistency, mitt work provides a structured environment that is especially beneficial for beginners. It allows practitioners to practice striking without the stress of receiving hits, building confidence and foundational skills in a controlled setting. The pad-holder can adjust the intensity and pace to suit the striker’s level, ensuring a safer and more focused training session.

Moreover, mitt work can help bridge the gap between solo technical work and more interactive drills. It provides an intermediate step where fighters can focus on perfecting their techniques before applying them in more variable and dynamic partner drills. The consistency offered by a skilled pad-holder can help beginners develop a solid foundation, which can then be tested and refined through varied partner interactions in other training methods.

Using focus mitts in my Tempe martial arts classes

Adaptation and Real-World Application

Training with different partners in mitt work sessions can also simulate real-world scenarios where opponents vary widely. This exposure helps fighters learn to adapt their techniques and strategies, enhancing their ability to respond to different fighting styles and conditions. While inconsistency presents challenges, it also enriches the learning experience by preparing fighters for the unpredictability of actual combat.

In conclusion, while inconsistent training is a valid concern in mitt work, it is a common challenge across all partner-based training methods. The structured environment of mitt work, combined with the variability of different partners, offers a balanced approach to developing versatile and adaptable striking skills.

Limited Realism: The Drawback and the Balance

Con: Limited Realism

A notable criticism of mitt work is its limited realism. Pads do not fully replicate the dynamics of a real fight, as the strikes are aimed at artificial targets rather than a live opponent. The interaction with pads lacks the spontaneous movement and resistance of an actual adversary, which can limit the effectiveness of this training method in preparing fighters for real combat scenarios. As a result, practitioners might not develop the reactive and adaptive skills necessary for facing unpredictable opponents in a fight.

Counterpoint: An Intermediate Training Method

While mitt work may not entirely simulate the realism of a live opponent, it serves as a valuable intermediate step between solo bag work and sparring. Bag work, although useful for practicing power strikes, lacks the interactive and responsive elements of a human opponent. Heavy bags do not look like, move like, or react like humans, making them less realistic despite the ability to strike with full power without needing a partner.

Mitt work, on the other hand, provides a more interactive experience. It allows fighters to practice combinations, distance adjustments, and angles against a moving target, albeit not a fully realistic one. The pad-holder can simulate certain movements and offer dynamic feedback that a bag cannot, bridging the gap between the isolation of bag work and the complexities of sparring. This interactivity helps fighters develop better coordination, timing, and precision in their strikes.

Building Realistic Skills Gradually

Using mitt work as an intermediate step helps fighters build foundational skills in a controlled environment before transitioning to the more unpredictable nature of sparring. The structured nature of mitt work allows for focused practice on specific techniques and combinations, which can then be tested and refined in sparring sessions. This gradual progression is essential for developing effective striking skills without overwhelming beginners with the full intensity of live sparring too soon.

Balancing Training Methods

Mitt work also allows for a more balanced approach to training. While it may not offer the full realism of sparring, it compensates by providing a safer and more manageable environment for practicing complex techniques. The variability and feedback from a pad-holder help fighters adjust their strategies and improve their accuracy, preparing them for the next level of training.

In summary, while mitt work may have limitations in terms of realism, it plays a crucial role in the overall training hierarchy. It serves as a necessary bridge between solo bag work, which focuses on power and endurance, and sparring, which introduces the unpredictability and dynamics of a real fight. By incorporating mitt work into a well-rounded training regimen, fighters can develop their skills progressively, ensuring a solid foundation before moving on to more advanced and realistic training methods.

Can Be Expensive

High-quality focus mitts/pads, such as those from Fairtex, can be quite expensive, which might be a deterrent for some gym-goers.

When considering the investment in quality focus mitts/pads, one must also take into account the durability and performance benefits that come with reputable brands like Fairtex. While the initial cost may seem steep, the long-term value they provide can outweigh the price tag. Choosing to purchase from well-known brands ensure the product’s quality and build, reducing the likelihood of needing frequent replacements, ultimately saving money in the long run.

Requires a Partner

Using focus mitts/pads requires a partner, which can be a limitation for those who prefer solo training or lack a training partner to practice their skills.

Having a partner for focus mitt training is crucial as it simulates real combat scenarios, improves timing, accuracy, and hand-eye coordination. Partner work allows for dynamic drills that enhance reflexes and responsiveness. The reliance on a partner can pose challenges for individuals who have scheduling conflicts or limited access to training companions. While some may thrive on the energy and motivation derived from partner drills, others may find their progress hindered due to partner availability constraints.

How to Properly Use Focus Mitts/Pads for Martial Arts Training?

To properly use focus mitts/pads for martial arts training, it is essential to follow certain guidelines and ensure the use of appropriate boxing gloves to develop correct technique.

Choose the Right Size and Type of Mitts/Pads

Choosing the right size and type of mitts/pads, such as Muay Thai pads, is crucial for effective training and injury prevention.

In terms of engaging in combat sports like boxing or Muay Thai, having the proper equipment can make all the difference in your performance. Selecting the appropriate size and type of mitts or pads can directly impact the intensity of your training sessions and the longevity of your joints and muscles. With Muay Thai pads specifically, their design allows for a more versatile training experience, enabling practitioners to work on their striking techniques with enhanced precision and power.

Communicate with Your Partner

Effective communication with your training partner is essential when using focus mitts/pads to ensure safety and maximize the benefits of your training session.

Clear communication between you and your partner helps in coordinating movements, adjusting the intensity of strikes, and providing real-time feedback. Remember to establish signals or cues to indicate changes in speed or power levels, ensuring a smooth and effective workout. Communication also builds trust and strengthens the bond between partners, creating a supportive environment for growth and skill development.

Focus on Technique and Accuracy

Focusing on technique and accuracy while using focus mitts/pads helps in the development of precise skills required for martial arts.

Proper technique ensures that strikes are executed efficiently, reducing the risk of injury and maximizing power. It also enhances muscle memory, making movements sharper and more effective.

Accuracy, on the other hand, is crucial for honing timing and precision. By hitting the mitts/pads with precision, practitioners learn to control their movements and hit specific targets consistently.

Mastering these skills through focused training sessions not only improves performance but also builds confidence and discipline in martial artists.

Use Proper Striking Techniques

Using proper striking techniques when training with focus mitts/pads is essential to prevent injury and enhance the effectiveness of your workouts.

One fundamental aspect to keep in mind during your striking techniques is maintaining a strong, stable stance to generate power and control. This involves distributing your weight evenly, keeping your knees slightly bent, and pivoting your hips with each strike.

Focusing on proper hand positioning is crucial for protecting your joints and maximizing impact. Ensure your fists are clenched tightly without straining your wrists, and aim to make contact with the center of the mitt or pad to optimize the transfer of force.

What Are Some Alternatives to Using Focus Mitts/Pads for Martial Arts Training?

There are several alternatives to using focus mitts/pads for martial arts training, each offering unique exercises and benefits to complement your training regime.

Shadow Boxing

Shadow boxing is a great alternative to focus mitts/pads, allowing martial artists to practice their skills and techniques without any equipment.

One of the key benefits of incorporating shadow boxing into training routines is the freedom it offers in movement and technique execution. Unlike focus mitts/pads, which require a partner and specific equipment, shadow boxing can be done solo and anywhere, making it a versatile and accessible training method.

Shadow boxing helps in developing muscle memory, improving footwork, enhancing speed and accuracy, and honing overall fighting skills. It allows fighters to visualize opponents, practice combinations, and work on defensive maneuvers, thereby contributing to skill refinement and technique mastery.

Heavy Bag Training

Heavy bag training is an effective alternative to focus mitts/pads, providing a solid target to build power and endurance in a gym environment.

One of the key benefits of incorporating heavy bag training into your workout routine is the enhanced power development it offers. The constant resistance provided by the weight of the bag helps to increase strength and explosiveness in punches and kicks. This type of training also improves overall endurance, stamina, and cardiovascular health.

In addition, heavy bag training is highly versatile and suitable for individuals of all fitness levels. Whether you are a beginner looking to improve technique or a seasoned athlete aiming to enhance power, the heavy bag can adapt to your training needs. Plus, hitting a heavy bag can be a great way to release stress and boost mental clarity during your gym sessions.

Partner Drills

Partner drills offer a dynamic alternative to focus mitts/pads, enhancing training by allowing practitioners to develop their skills through interactive exercises.

One type of partner drill commonly used in martial arts is the ‘mirror drill,’ where two partners mirror each other’s movements to improve technique and coordination. Similarly, ‘reaction drills’ focus on quick reflexes and timing, with one partner initiating a movement to which the other must react swiftly. Another effective partner drill is the ‘obstacle course,’ which challenges agility and footwork as partners navigate around obstacles set up in their training space.

For advanced practitioners, ‘altered target drills’ can be incredibly beneficial, where partners switch up targets spontaneously, requiring adaptability and precision. ‘Controlled sparring drills’ provide a simulated combat experience, allowing practitioners to apply their techniques in a more dynamic and unpredictable setting.

Sparring

Sparring is an essential component of training in disciplines like MMA and Muay Thai, providing a realistic and immersive alternative to focus mitts/pads.

Engaging in sparring sessions allows practitioners to apply their techniques in a dynamic and unpredictable setting, simulating real combat scenarios. This form of training not only enhances physical conditioning and technique but also fosters mental fortitude and adaptability. It teaches students to think on their feet, strategize, and react swiftly to their opponent’s moves. By experiencing varying styles and intensities during sparring, martial artists develop a deeper understanding of timing, distance, and defense mechanisms, which are crucial in actual competitive bouts.

Summary and Conclusion

Training with mitts and pads has its share of criticisms, often seen as an inefficient use of training time that could be better spent on partner drills or sparring. However, it’s important to acknowledge that a tool is only as good as the craftsman who uses it. When used effectively, mitt work can significantly enhance a fighter’s skills.

All Training Methods Are Approximations

All training methods, including sparring, are merely approximations of actual fighting. Each serves to model different aspects of combat, helping fighters develop a comprehensive set of skills. Mitt work provides a controlled environment for focusing on specific techniques, speed, accuracy, and coordination—elements that are harder to isolate in the unpredictable nature of sparring.

Mitt Work as a Supplement

Mitt work should be viewed as a supplement rather than a substitute for sparring. It bridges the gap between solo bag work, which focuses on power and endurance, and sparring, which introduces the dynamics and unpredictability of a real fight. Mitt sessions offer the opportunity for repetitive practice and immediate feedback, crucial for refining techniques that can then be tested and adjusted in more realistic settings.

Finding the Right Balance

The key to effective training lies in integrating mitt work into a comprehensive regimen that includes solo technical work, bag work, partner drills, and sparring. Each method has its place and unique benefits, and the right balance ensures that all aspects of a fighter’s skills are developed.

In conclusion, while mitt work has its limitations, it remains a valuable component of martial arts training. By understanding its role and incorporating it appropriately, fighters can build a solid foundation, refine their techniques, and become more versatile and effective in the ring. It’s all about using the right tool at the right time, in the right dose, to achieve the best possible results in martial arts training.

Frequently Asked Questions

Where To Buy Boxing Focus Mitts?

What are the benefits of using focus mitts/pads for martial arts training?

Using focus mitts/pads can enhance hand-eye coordination, speed, and accuracy. It also allows for full range of motion and power in strikes, providing a more realistic training experience.

Are there any downsides to incorporating focus mitts/pads into martial arts training?

One potential downside is the cost of purchasing focus mitts/pads. They can also be bulky and difficult to transport, making it challenging to train outside of a designated gym or studio.

How can using focus mitts/pads improve my martial arts technique?

Focus mitts/pads provide a moving target and require the practitioner to adapt and adjust their strikes accordingly. This can improve footwork, timing, and overall technique.

What should I look for when purchasing focus mitts/pads?

When purchasing focus mitts/pads, consider the material, size, and durability. It’s important to choose mitts/pads that can withstand the impact of strikes and provide adequate protection for the holder.

Can focus mitts/pads be used for all types of martial arts training?

Yes, focus mitts/pads can be used for a variety of martial arts styles, including striking arts like Muay Thai and Karate, as well as grappling arts like Brazilian Jiu-Jitsu and Judo.

Is using focus mitts/pads a suitable alternative to sparring for practicing martial arts techniques?

While focus mitts/pads can be a useful training tool, it should not be used as a replacement for sparring. Sparring allows for more realistic and dynamic training, while focus mitts/pads can provide a controlled and repetitive experience

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Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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A Guide to Martial Arts for Adults Near You

adult woman training martial arts

Martial Arts Classes For Adults: Finding Center and Flow

Why should adults do martial arts, and what martial arts program is best for adults? These are important questions that deserve careful consideration. In this article, we will explore a few of the key reasons adults should do martial arts, as well as how to find the best program for you.

In today’s fast-paced world, it’s easy to feel overwhelmed and disconnected from our bodies and minds. We often neglect our relationships, physical health, and emotional well-being to pursue success and productivity. However, we can’t pour from an empty cup! This is where martial arts classes for adults can become a powerful tool for restoring a sense of stillness and calm in our lives by developing connection and balance.

Martial arts can also provide a sense of community and purpose, as well as a way to challenge ourselves and grow as individuals. It’s not just about fighting or self-defense but about becoming comfortable in high-pressure situations and cultivating a deeper understanding of ourselves and our world. As the Old Masters used to say, “Know yourself, know your opponent.”


“Know thy self and know thy enemy, and you cannot lose.”
zhībǐzhījǐ, bǎizhànbùdài
知彼知己百戰不殆
~Sun Tzu, Art of War

Know thy self and know thy enemy, and you cannot lose.” 
zhībǐzhījǐ, bǎizhànbùdài 知彼知己百戰不殆
Sun Tzu’s Art of War is still required reading.

In our martial arts classes for adults, we focus on developing a strong center, which is the foundation of our physical and mental balance. By aligning our posture, breathing, and awareness, we can access a deeper level of strength and stability in both mind and body. This is essential for martial arts and everyday life, where we often face challenges that can throw us off balance. Both work and family frequently put us in challenging positions.

Through a combination of basic exercises, partner drills, and meditation practices, we explore different aspects of flow, such as relaxation, sensitivity, and responsiveness. We learn how to move easily and efficiently without wasting energy or forcing our bodies. We also learn how to apply our movements in self-defense scenarios, using principles of timing, distance, and strategy.

Bruce Lee, one of the most influential martial artists of all time, famously said, “Be water, my friend.” This means being adaptable, fluid, and responsive to any situation rather than rigid, tense, and reactive. In martial arts, we emphasize this concept by practicing movements that are natural, effortless, and spontaneous, like water flowing in a river. We learn to recognize the right time and place to apply pressure and when to withdraw.  Developing a mindset that flows like water is the key to navigating life’s challenges with greater wisdom.


Why Adults Should Do Martial Arts

Martial arts provide many physical, mental, and emotional benefits. We have many other articles digging deeper into the benefits of martial arts for adults, but here are some of the key benefits of practicing martial arts for adults.

Physical Fitness 

Martial arts is a full-body workout that improves strength, flexibility, balance, and coordination. You can read more about martial arts and some of the physical benefits of martial arts for adults in these articles:

Stress Relief

Shaolin monk practicing meditation
Shaolin Monks have practiced breathing exercises for centuries.

Physical activity reduces stress and anxiety [1], and martial arts is no exception. Martial arts emphasize the unity of mind and body. Through the demands of training, we learn to focus our minds and control our breath, which can help to calm our nervous system and reduce stress [2].

Additionally, we learn not to let our thoughts and emotions control us, but rather to recognize them as they pop up and choose how we respond. This mental discipline and emotional regulation can help us to feel more in control of our lives, which can be a powerful tool for managing stress.

The focus required during training can also provide a welcome break from the stressors of daily life. By cultivating mindfulness and developing a deeper awareness of their bodies, martial arts practitioners can find a sense of peace and balance that can carry over into other areas of their lives.

Self-Defense Skills

Martial arts can help you develop the skills and confidence you need to defend yourself in dangerous situations. While it’s true that we live in relatively safe times, it’s always better to be prepared for the worst-case scenario. Being able to defend oneself in a dangerous situation not only provides a sense of security but can also potentially save lives. By learning self-defense techniques through martial arts, individuals can gain the confidence and ability to protect themselves and their loved ones. As the saying goes, it’s better to be a warrior in a garden than a gardener in a war. It’s essential to have the tools necessary to defend oneself just in case the need arises, and martial arts can provide those tools.

Mental Discipline 

Martial arts require focus, concentration, and discipline. Discipline protects us from the tyranny of our own worst thoughts, feelings, and behaviors. 

Martial arts provide a structured environment that fosters discipline and cultivates a strong work ethic. This kind of discipline is beneficial not only for martial arts training but for everyday life as well. Through martial arts training, students learn to control their bodies, developing a sense of focus and concentration that carries over into other areas of life. By practicing and honing their skills, martial arts students become better equipped to handle stress and overcome obstacles in their personal and professional lives. The self-discipline and mental toughness that come with martial arts training can also help overcome bad habits and make better choices overall. Ultimately, the discipline instilled in martial arts training can lead to a more fulfilling and successful life.

Increased Confidence

Practicing martial arts can help you build confidence in your abilities and give you a sense of empowerment and a sense of personal agency in your life. Grandmaster Sam FS Chin is the founder of Zhong Xin Dao I Liq Chuan (our specialty). He says, “martial arts gives you confidence, not because you can fight, but because you know.” 

Confidence is not just about the ability to fight or defend oneself physically but also about having a clear and level-headed understanding of ourselves and the world around us. Through martial arts training, we develop the ability to discern and evaluate situations with a calm and clear mind rather than reacting impulsively or emotionally. This can help us to make better decisions, avoid unnecessary conflicts, and navigate life’s challenges with greater ease and effectiveness. Ultimately, martial arts can help us to become more self-aware, resilient, and confident individuals.

Sam Chin quote: martial arts gives you confidence because you know.

Community & Connection

woman looking stressed in front of a computer

Technology and social media have certainly had an impact on our relationships. While they have made it easier than ever to connect with others, they have also contributed to a breakdown in meaningful, face-to-face interactions. Social media can create a false sense of intimacy, leading us to believe that we are more connected to others than we really are.

This can make it difficult to form deep, meaningful relationships that require genuine effort and investment. In addition, social media has made it easier to engage in superficial interactions that lack real substance. We are bombarded with constant updates, notifications, and messages, making it difficult to focus on any one thing for an extended period of time. This constant distraction can lead to a lack of attention and focus, reducing our ability to connect with others on a deeper level. Overall, while technology and social media have undoubtedly brought us closer in some ways, they have also contributed to a decline in the quality of our relationships.

Ancient Solutions For Modern Problems

Joining a martial arts class, especially one that approaches martial arts as a tool for cultivating mindfulness, can be an effective way to combat the negative effects of technology and social media on our relationships. By taking personal accountability and committing to regular training, we are surrounded by people who not only support us but challenge us to be our best selves.

The practice of martial arts constantly reminds us of the importance of discipline, focus, and hard work. We learn to be present in the moment and to embrace challenges as opportunities for growth. In this way, martial arts can help us cultivate deeper, more meaningful relationships with ourselves and with others. By being part of a community that values personal growth and self-improvement, we are held accountable to be better people, both on and off the mat. So if you’re feeling disconnected from others and yourself, consider joining a martial arts class as a way to reconnect and find meaning in your relationships.

How to Find the Best Martial Arts for Adults Near You

Determine Your Goals 

If you are interested in taking up martial arts for adults, it is important to find a class that is right for you. If you’re not sure which martial art you should choose, we have a detailed article on many of the things you should look out for (read more…), but here are some basic tips for finding the best martial arts for adults near you:

What do you hope to achieve through martial arts? Are you looking to improve your fitness, build self-defense skills, or both? Try the following exercise by filling in the blanks: “I want to learn martial arts so I can ____, so I can ____.” This will help you determine which type of martial arts is right for you.

Avoid “McDojos” 

A McDojo is a derogatory term used to describe a martial arts school or training facility. McDojos promote students based on payment rather than skill and experience. They often offer multiple martial arts styles or mix-and-match techniques without any real foundation in any of them, or even fake martial arts styles.

These studios claim to teach martial arts techniques that are often exaggerated or completely fabricated, with little basis in reality or functional martial arts principles. 

For example, in the movie Napoleon Dynamite, the character Rex teaches a completely fake and comical martial art, “Rex Kwon Do.”

rex kwon do quote Break the wrist and walk away!
Rex Kwon Do was a McDojo from the film Napolean Dynamite

While this is obviously an extreme and humorous example, it highlights the fact that some martial arts schools may not be teaching real, practical techniques.

An instructor’s credentials can provide valuable information about their training and experience in martial arts. Instructors who have trained with reputable organizations or under renowned martial arts masters may be better equipped to teach the techniques and principles of martial arts effectively. Moreover, instructors with significant experience in martial arts can offer valuable insights and guidance to their students.

However, while credentials are a useful starting point to demonstrate competence, they do not necessarily reflect a person’s abilities or proficiency in teaching those skills to you.

Martial Arts Lineage

photo of Ashe Higgs with GM Sam Chin and Hsin Chin
The author posing with his instructor in February 2023

Lineage can be an important factor in determining the authenticity and quality of a martial arts instructor. This is especially true if you’re looking to train a particular system or style. McDojos often lack a clear and legitimate lineage.

By choosing an instructor with a well-established and respected lineage, prospective students can increase their chances of finding a quality adult martial arts program. A legitimate lineage reflects a strong level of accountability and standards that can help you avoid McDojos. 

However, while lineage can be a valuable tool in avoiding McDojos, don’t be too focused on martial arts lineage. What’s most important to consider is a teacher’s ability to effectively teach and communicate with their students.

Traditional martial arts schools are plagued by “lineage queens.” These instructors prioritize their connection to a famous teacher or lineage over their own proficiency or ability to teach effectively. They may use their connection to a famous teacher as a means of asserting their authority or expertise, even if they are not actually skilled instructors.

It is important for students to prioritize finding an instructor who can teach effectively and help them develop practical martial arts skills rather than simply relying on the reputation of a particular lineage or teacher. 

Ultimately, the effectiveness of a martial arts instructor should be judged by their ability to help their students improve and grow, not by their credentials or connections to famous teachers or lineages. It doesn’t matter what they can do or how awesome their teacher’s teacher was; it only matters what they can help you to do.

Reviews: Proof Of The Best Martial Arts For Adults

Read reviews from past and current students to get an idea of what to expect.

Reviews from current and former students can provide valuable insights into the quality of a martial arts program and the effectiveness of the instruction. Look for reviews that mention improvements in skill level, positive changes in mindset, and overall satisfaction with the program. Social proof can be helpful for ensuring that you choose a reputable martial arts school that will provide you with the training and instruction you need to improve your skills and reach your goals.

Besides reading public reviews, try looking for evidence of or asking existing students how much time outside regular training they tend to spend together doing other activities. When students spend time together outside of regular training, it’s a clear sign of a good martial arts school. This type of community-building promotes a strong sense of camaraderie among students and instructors alike. 

It can be especially beneficial for beginners who may feel intimidated or uncertain about their abilities. Spending time together outside of class allows students to form deeper connections with one another, build trust, and provide mutual support. A good martial arts school recognizes the value of these relationships and encourages them through social events and group activities. Ultimately, these connections can help students feel more engaged and motivated in their training, leading to greater progress and overall higher quality of life.

For example, at Falling Leaves Kung Fu, over the years, we have organized many outdoor activities together, from hikes on trails throughout Arizona to barbeques, axe throwing, and other fun activities “off the mats.”  We also frequently travel together out of town or out of state to participate in workshops that help us take our martial arts practice to a deeper level.

Trial Offers

Most martial arts schools offer introductory classes or trials, so take advantage of these opportunities to see if the class is right for you. While it’s common for many martial arts schools to offer a free class, I want to convince you that a paid trial is actually a better choice and a sign of a higher-quality martial arts program.

As a martial arts instructor, I understand the allure of a free trial class. However, I believe that a paid trial is a better option for both the student and the instructor. New students require a lot of attention and guidance. A free class most likely means that the instructor expects you not to join and will likely not give you much direct attention, which in turn means you will likely get very little out of your experience, even if the program is a good one.

Existing students have already paid for the instructor’s full attention, and offering free trials can distract from their learning experience. Charging for a trial shows that the school has confidence in the value of its program, and it sets the expectation that the student is committed to their training. Ultimately, a paid trial is a better investment in the student’s future, ensuring they receive the best instruction and guidance possible.

At Falling Leaves Kung Fu, we offer a two-week trial with a money-back guarantee.  Don’t like our program after all? No problem, I’ll refund you, no questions asked.  However, because I take the time to find out what prospective students are really looking for and help them understand if we’re a good fit rather than focusing on a quick sale, I have never had anyone request a refund in more than 20 years.

Adults Only

Firstly, children and adults have different physical capabilities and limitations. Children are still growing and developing, so their bodies are not as strong or coordinated as adults. This means that training exercises and techniques should be adapted to their physical abilities. 

Secondly, children and adults have different attention spans and learning styles. Children typically have shorter attention spans and benefit from more frequent breaks and varied activities to keep them engaged. Adults, on the other hand, can focus for longer periods and may prefer a more structured approach. 

Finally, children and adults have different goals and motivations for training in martial arts. Children may be interested in learning self-defense or improving their physical fitness, while adults may be more interested in stress relief, personal development, or competitive training. Mixing these groups together can lead to frustration and boredom for both children and adults.

While many schools or facilities may offer both children’s classes as well as martial arts classes for adults, ideally, they should generally train separately most of the time for the best outcomes.

Summary & Conclusion:

Martial arts for adults is a great way to improve your physical fitness, build self-defense skills, and developmental and emotional discipline. With so many types of martial arts to choose from, there’s a program out there that’s right for you. So, if you are ready to unleash your inner warrior, start looking for martial arts for adults near you today!

At Falling Leaves Kung Fu in Tempe, AZ, we specialize in teaching I Liq Chuan, a martial art based on the principles of Zen, Tai Chi principles, and flow. Our classes are designed to help adults of all ages and backgrounds develop discipline, concentration, and wisdom.

So if you’re looking for martial arts classes for adults and you want to explore a holistic approach to health and well-being, consider joining us.

Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

References

  1. Kanning, Martina, and Wolfgang Schlicht. “Be active and become happy: an ecological momentary assessment of physical activity and mood.” Journal of sport and exercise psychology 32.2 (2010): 253-261.
  2. Torelly, Gabriela Aquino, et al. “Acute effects of mind-body practices and exercise in depressed inpatients: A randomized clinical trial.” Mental Health and Physical Activity 23 (2022): 100479.
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Which Martial Art Should I Learn?

Which martial art should I learn?

A Comprehensive Guide for Beginners

Are you considering starting your martial arts journey but overwhelmed by the vast options available? Are you asking yourself, “which martial art should I learn?” Well, you’ve come to the right place! In this article, we aim to guide you through the exciting world of martial arts training.

Which martial art should I learn?

With so many styles to choose from, it can be difficult to determine the best fit for your individual goals and needs. But, with a little bit of research, you’ll be on your way to finding the perfect martial art for you. We’ll cover everything from the different types of martial arts and their focus, to the benefits of training, to the various factors you should consider when choosing the right style for you. Get ready to discover the art of self-defense, physical fitness, and personal development through martial arts training!

Factors to Consider When Choosing a Martial Art

a man kneeling in seiza.
Seiza is the formal, traditional way of sitting in Japanese martial arts.
  1. Personal goals
  2. Values
  3. Availability and cost
  4. Injury History & Physical Limitations
  5. Longevity

Personal Goals

When choosing a martial art, you must consider your personal goals and why you want to practice it. For example, do you want to improve your physical fitness, learn self-defense, or compete in tournaments? Different martial arts offer different benefits, and each gym or dojo can have a different focus. so choosing one that aligns with your goals is important.

The Five Whys

If you’re unsure exactly what your priorities are when pursuing martial arts training, you can try using the “Five Why’s” exercise to help you gain clarity.

start with "why" to understand which martial art you should learn

Using this information, we can make an informed decision about the best martial arts program based on our specific goals and needs. The Five Whys exercise not only helps solve problems, but also serves as a powerful tool for personal self-discovery and goal setting.

Here are two different examples of using the Five Whys exercise to understand the priorities for choosing a martial arts program:

  1. “I want to train martial arts.”
  2. “Why?”
  3. “I want to improve my physical fitness.”
  4. “Why?”
  5. “I want to be healthier and have more energy.”
  6. “Why?”
  7. “I want to feel better about myself.”
  8. “Why?”
  9. “So I can feel confident and empowered.”

In this example, the Five Whys exercise helps to reveal that the ultimate goal for choosing a martial arts program is to feel confident and empowered. Understanding true priorities can help guide the decision-making process in choosing a martial art that fits the individual’s goals and needs.


Example 2

Here’s another example using the Five Whys exercise with a different starting point:

  1. “I want to train martial arts.”
  2. “Why?”
  3. “So I can compete in tournaments.”
  4. “Why?”
  5. “So I can improve my skills and be recognized as a top competitor.”
  6. “Why?”
  7. “So I can win championships and be recognized as a successful fighter.”
  8. “Why?”
  9. “So I can be a famous professional fighter.”

In this example, the Five Whys exercise reveals that the ultimate goal for choosing a martial arts program is to become a famous professional fighter. This understanding guides the individual in making a decision to choose a martial art that fits their goals and needs and focuses strongly on competition and tournament preparation.


Example 3

The Five Whys exercise can be simplified by using this format:

“I want to [blank], so I can [blank], so I can [blank].”

This format helps break down one’s goals and motivations for choosing a martial arts program into a clear, concise, and easy-to-understand sequence.”

Even within the same martial arts style, the intensity of training can vary wildly from gym to gym or dojo to dojo.  For example, some BJJ gyms focus on general-purpose training, while others focus on preparing fighters for MMA competitions (more on BJJ below). The level of contact and intensity of training at the latter will likely look very different than the former.

Likewise, in a gym whose primary focus was on preparing people for MMA competition, the use of performance-enhancing drugs and narcotics to deal with pain and inflammation of injuries sustained in combat would not be unheard of. This is not to imply that this would be taking place in every gym, but it is something you should be on the lookout for before joining.

Getting clear about our priorities at the outset can help us avoid wasting both time and money.

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Values

UFC fighters touching gloves
Traditional martial arts use bowing as a gesture of respect. Modern combat sports will typically touch gloves or fist bump before fighting.
image source: unknown

Every martial arts gym has its own unique culture. For example, here at Falling Leaves Kung Fu, we tend to attract a lot of “rugged individualists” who value individual liberty, self-sufficiency, and personal responsibility. Another example from our school is the emphasis on Zen philosophy, which may conflict with your closely held religious beliefs. 

Choosing a gym whose culture doesn’t align with your personal values is likely to lead to friction over time, which can lead to a bad experience for all involved.  Take the time to talk to any potential instructor and the other students to understand better whether the school or gym will be a good fit in the long run. 

Martial arts help develop the quality of humility, which requires surrendering our ego.  Don’t expect a gym to change its culture to accommodate you.  Be prepared to set your ego aside or choose another facility that better aligns with your closely held personal values.

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Availability and Cost

It is also important to consider the availability of martial arts classes in your area and the cost of training. Some martial arts are more readily available than others. Depending on your location, there may be no facilities nearby if you’re committed to learning a particular martial art system.  Many instructors are now offering online classes. However, while they can open the possibilities of learning from anywhere in the world, online learning has some significant limitations.

Read more about learning martial online here…

Balancing Quality and Affordability

Shopping based purely on price is not a good idea when looking for martial arts training.  Naturally, you need to make sure the fees will fit your budget, but quality instruction frequently costs more, and for good reason. If you want high-quality instruction, you should be willing to support your instructor financially.  They have sacrificed more than you can know to develop their skill.  Likewise, it’s expensive to keep the doors open on a facility.

Conversely, we usually get what we pay for, and the cheapest school in town is also very like a “McDojo,” which will not offer much value regardless of your reason for training.

Hidden Fees

When considering which martial art school to join, it’s important to know hidden or extra fees not covered by your gym dues. These fees can add up and make the cost of training much higher than expected. Some common hidden fees include uniforms, belts, and testing fees. To avoid unexpected costs, asking for a full list of possible fees upfront is important.

karate gi, a type of martial arts uniform
The cost of testing fees and uniforms can really add up.

Price transparency is crucial when making a decision about which martial art to study. Knowing all the costs associated with a particular school, you can accurately compare different options and make the best choice for your budget. However, price transparency also serves as an indicator of the integrity of the instructor or gym. A clear, upfront pricing structure shows that they value transparency and honesty in their business practices. On the other hand, hidden fees or lack of transparency in pricing can be a red flag and indicate a lack of trustworthiness.

When inquiring about fees, don’t be afraid to ask specific questions. For example, find out if there is a fee for testing or if you need to purchase a new belt every time you advance to a higher rank. Understanding the cost of training is an important part of the decision-making process and should not be overlooked.

In conclusion, asking for a full list of fees and ensuring the school is transparent about pricing is key to finding the right martial art school for you. A school that is upfront about costs and willing to provide clear answers about fees is more likely to be trustworthy and a good fit for your training goals.

The Risks and Pitfalls of Committing to Long-term Contracts

The most significant issue you should be aware of when it comes to cost is whether or not a school offers month-to-month payment options, the ability to pay for classes in blocks, or if they want you to commit to a long-term contract similar to a standard “globo gym.”

image of keyboard

Committing to long-term contracts, such as 1-3 year contracts, in a martial arts school can be problematic for a number of reasons. Firstly, it can be difficult for students to predict changes in their schedules, interests, or personal circumstances, which may make it difficult for them to fulfill the terms of their contracts. 

Secondly, long-term contracts can be a financial burden, as students may be obligated to pay monthly fees even if they cannot attend classes due to personal reasons. Worse yet, once signed, the school usually sells these contracts to a third party for a lump sum similar to a loan.  If you default on your payments, you’re not dealing with your instructor with whom you have a personal relationship. You’re dealing with a faceless bureaucracy that doesn’t know you, doesn’t care about your circumstances, and just wants their money, regardless of the burden it places on you.

Be sure that you have the freedom to “vote with your feet” if the instructor fails to provide you with the level of instruction you expect and deserve.

Benefits of a Recurring Billing For Martial Arts Training

I use a recurring billing system that charges a student’s credit or debit card each month, and students are free to cancel their subscriptions any time they like. Recurring billing in martial arts schools can greatly benefit the instructor and the students. By having a consistent, automatic billing system in place, instructors can focus their energy on teaching rather than keeping track of payments. This allows for a more dedicated and effective teaching experience for the students. Additionally, it eliminates the awkwardness and potential friction that may arise from constantly asking for payments or having to chase down students for payment. 

With a recurring billing system, students can easily make payments on a regular basis, and instructors can focus on providing the best possible instruction. This creates a more efficient, streamlined, and stress-free environment for both parties involved. 

Regardless of the system the instructor has in place to collect payments; you should be sure that you have the freedom to “vote with your feet” if the instructor fails to provide you with the level of instruction you expect and deserve or if you’re life circumstances change. You shouldn’t still have to pay for martial arts training in Arizona after moving to Florida for work.

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Injury History & Physical Limitations

 If you have a history of injury or physical limitations, it’s important to consider how this may affect your ability to practice a particular martial art. Some martial arts place more demands on our bodies, so choosing a martial art that is appropriate for your physical condition is important. Consider talking to your doctor and/or a martial arts instructor to help you make an informed decision.

For example, many veterans and retired athletes suffer from TBI. Choosing a gym that focuses on martial arts that involve frequent strikes to the head may not be the best choice for someone with a history of traumatic brain injury (TBI). TBIs can have long-lasting effects on a person’s cognitive and physical abilities, and repeated blows to the head can exacerbate these symptoms and potentially lead to further injury.

A Tai Chi program, while not as hardcore as Thai Boxing or Krav Maga may be a better choice for somebody that is looking for a fun and interesting hobby or needs to minimize any blows to the head, for example.

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Longevity

Before joining a program, try asking some other students how long they’ve been a member. The length of membership of the average student at a martial arts school reflects the quality of instruction provided by the instructor or school. If students stay for long periods of time, it is a sign that they are receiving high-quality training and are satisfied with the experience. On the other hand, if students leave quickly or have a high turnover rate, it may indicate that the instruction is not meeting their needs or that the training environment is not a good fit for them. The length of membership can be seen as a barometer for the instruction’s overall effectiveness and the students’ satisfaction.

At Falling Leaves Kung Fu, most of our members stick around for three to five years, and most students who leave only do so due to work or personal circumstances beyond their immediate control.

group photo

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Why Is That Important?

Considering these factors when choosing a martial art is important because they can greatly impact your experience and ability to progress in your training. If you choose a martial art or gym that does not align with your personal goals, interests, or physical abilities, you may quickly become frustrated and discouraged and may eventually give up training altogether. On the other hand, if you choose a martial art that is a good fit for you, you are more likely to enjoy your training, make progress, and stick with it over the long term.

Additionally, choosing a martial art that is accessible and affordable is crucial for ensuring that you can continue your training and make the most of your investment of time and resources. Understanding your injury history and physical limitations is important for preventing further injury and ensuring your safety while practicing martial arts. By considering these factors, you can make a more informed and strategic decision about which martial art is right for you.

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Understanding the Different Types of Martial Arts


All martial arts train three fundamental principles: 

  1. Attack
  2. Defense
  3. Power. 

Techniques for attack and defense fall into four categories: 

  1. Striking
  2. Kicking
  3. throwing and takedowns (wrestling)
  4. grappling and joint manipulation. 

I do not fear the man who has trained 10,000 kicks; I fear the man who has trained one kick 10,000 times.

~Bruce Lee


Some martial arts train all four categories equally, while others specialize in one or two.

Understanding the different types of martial arts and their specializations can help you make an informed decision when choosing a martial art to practice based on your personal goals, interests, and physical abilities. Likewise, there are tradeoffs to choosing a martial art like karate, which trains techniques from all four categories more broadly, compared to choosing an art like BJJ, which specializes in grappling and takedowns. Training in a broad range of techniques will leave you well prepared for dealing with general-purpose self-defense situations against an opponent with little to no training, but you may find yourself quickly outmatched by someone with a high skill level in a more narrow selection of techniques. Bruce Lee once said, “I do not fear the man who has trained in 10,000 kicks. I fear the man who has trained one kick 10,000 times.”

Secondly, considering your potential professional needs and legal considerations is also important. For instance, Law Enforcement Officers need to know how to use the minimum level of force necessary when dealing with the public. BJJ, or Brazilian Jujitsu, can help officers modulate their use of force by teaching them techniques to subdue a person with minimum risk of injury.

Western boxing focuses mainly on striking techniques, which are important in self-defense. However, it doesn’t prepare practitioners for grappling and wrestling, which could be important in real-life self-defense situations. Similarly, martial arts that focus on sports competitions may not provide adequate training for dealing with an armed assailant, as real-life self-defense often involves more than just striking.

In the next section below, we’ll take a look at 11 different types of martial arts.  If you’re looking for martial arts training in the Phoenix, Arizona area, I’ll recommend a school whose instructor I know and trust or have a friend who trains there.

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11 Types of Martial Arts

Please note that the following list of 11 martial arts is just a small representation of the vast number of styles and techniques used in combat and self-defense worldwide. Each culture has its unique approach influenced by its history and traditions. The list does not include various forms of martial arts that focus primarily on weapons such as sticks, knives, or firearms. It is important to keep in mind that this is just a starting point in your journey to discovering the right martial art for you. We have a more comprehensive list of martial arts here.

1. Karate

young woman training in karate

Karate is one of the most popular martial arts styles in the world. It originated in Okinawa, Japan, and has since spread to countries worldwide. Karate is a striking-based art that emphasizes punches, kicks, and knee strikes. It also includes grappling techniques, such as throws and joint locks, and is known for its fast, powerful movements.

The Karate Kid” movie, released in 1984, starring Pat Morita and Ralph Macchio, became a huge success in the US. It popularized the martial art of Karate, inspiring many people to start learning the discipline. The film’s coming-of-age story and training montages resonated with audiences, increasing Karate classes and dojos across the country.

After more than 20 years of training and teaching I Liq Chuan, before my dad’s stroke, he still asked me, “how’s your karate going?” For many, karate is synonymous with martial arts training.
Further Reading on Amazon: Complete Karate by Mas Oyama

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2. Judo

young men training Judo
Judo is known for it’s throwing techniques.

Judo is a Japanese martial art and Olympic sport that was founded by Jigoro Kano in the late 19th century. It is a grappling-based art emphasizing throws, pins, and submission holds. Kano, was a student of traditional Jujitsu. He adapted Jujitsu techniques and created a new martial art that he called Judo, which means “gentle way.”

Kano’s motivations in creating Judo were to promote physical fitness, mental discipline, and moral character. He also sought to create a martial art that was less dangerous and more suitable for sport and competition.

Judo became an Olympic sport in 1964 and is now practiced worldwide. The objective of Judo is to throw or take down an opponent, immobilize or subdue them with a grappling hold, or force them to submit with a joint lock or choke.
Further Reading on Amazon: Judo: Basic Principles by Eric Dominy

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3. Taekwondo

young women in taekwondo gear sparring
Taekwondo is known for it’s lightning fast high kicks

Taekwondo 태권도/跆拳道 is a Korean form of martial arts that focuses on techniques involving punches and kicks. It places emphasis on head-high kicks, spinning jumps, and quick kicks. The name translates to “the art or way of kicking, punching.” The martial art originated in 1945, established by Korean martial artists with Japanese and Chinese martial arts backgrounds, most notably General Choi, Hunghi.

Tae Kwon Do became popular in America after soldiers who had been stationed in Korea began returning home from service.

Taekwondo is known for its fast kicking techniques, with additional points awarded in sparring competitions for strikes incorporating spinning kicks and kicks to the head. Taekwondo can improve your fitness and flexibility, as it’s a full-body workout that involves various kicks, jumps, and stretches. It develops coordination, strength, and agility, making it an excellent choice for overall fitness and flexibility.

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4. Brazilian Jiu-Jitsu

men training BJJ
BJJ specializes in ground fighting/grappling.

There’s no denying that after BJJ exploded into the public consciousness, the world of martial arts was changed forever. Brazilian Jujitsu is a grappling-based art that originated in Brazil. It is known for its ground-based techniques, including submission holds and pins. Royce Gracie made BJJ famous by winning the first Ultimate Fighting Championship tournament with a dominant display of its grappling techniques in December 1993. 

Brazilian Jujitsu is an excellent choice for those who want to learn self-defense techniques, as it is standard in most BJJ gyms to “live roll” in every class, ensuring you learn how to apply techniques against active resistance.
Further Reading on Amazon: Breathe, A Life In Flow by Rickson Gracie

If you’re looking for premium Brazillian Jujitsu instruction in the East Valley area, check out Gustavo Dantas gym in Mesa.

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5. I Liq Chuan

photo of GM Sam Chin
Grandmaster Sam FS Chin, founder of Zhong Xin Dao I Liq Chuan
photo credit: Jack Meyers 2017

I Liq Chuan is a Chinese martial art we train here at Falling Leaves Kung Fu. It is characterized by its focus on Zen philosophy, Tai Chi principles, and its unique spinning and sticky hand training methods. 

I Liq Chuan is a Chinese martial art that emphasizes the flow of energy and fluid movements. It was developed by Grandmaster Sam Chin in the 1970s with his father, Chin, Lik-Keong, It is based on principles of internal energy, mind-body connection, and natural movements. The goal of I Liq Chuan is to develop a relaxed yet powerful body and mind and to cultivate one’s ability to respond spontaneously to any situation. Unlike other martial arts that focus on physical techniques, I Liq Chuan emphasizes developing a deep understanding of the body’s intrinsic nature and how it can be best used in martial arts and daily life. The practice of I Liq Chuan includes solo movements, partner drills, and applications in self-defense.
Further Reading: The Martial Art of Awareness by Sam FS Chin

I offer small group classes, private lessons in Tempe, AZ, and workshops worldwide.

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quote from Grandmaster Sam FS Chin

6. Muay Thai

Two men training Muay Thai
Muay Thai is a very effective martial art known for its punishing kicks and elbow attacks.

Muay Thai is a martial art and combat sport that is referred to as the “Art of 8 Limbs” or “The Science of 8 Limbs.” The eight limbs refer to the eight parts of the body that are used for striking: two fists, two shins, two elbows, and two knees. 

Muay Thai requires its practitioners to follow a set of rules, both in training and competition. The rules allow for a balance of freedom and control in movements and strikes, resulting in a unique flow that separates it from other martial arts. Thai Boxing is known especially for its brutal leg kicks and elbows.

Muay Thai is an especially good choice for individuals looking primarily for self-defense or competition as it’s one of the arts that has proven itself again and again in full contact fighting.  For this reason, along with BJJ, it has become the basis of most modern MMA curriculums.

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7. Boxing

a man training a young girl to hit focus mits

Western boxing is a powerful system of self-defense that requires quick reflexes, strong technique, and the ability to outmaneuver an opponent. The sport is known as “the sweet science” due to its emphasis on strategy and precision, as well as its raw power. Boxers must be fit and agile, able to dodge and strike simultaneously. It’s a challenging discipline that demands a great deal of physical and mental strength.

Boxing has been a staple of the Olympic Games for over a century and is considered one of the world’s oldest and most revered sports. It’s an exciting and dynamic discipline that’s both physically and mentally demanding. For fitness enthusiasts, the hard training required by boxing provides a comprehensive workout that can help to build strength, increase endurance, and boost overall health. Whether you’re looking to improve your self-defense skills or simply looking for a challenging workout, western boxing is a great choice.
Further Reading on Amazon: Championship Fighting by Jack Dempsey

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8. Aikido

men practicing Aikido

Aikido is a Japanese martial art that emphasizes the use of leverage and movement to neutralize an opponent’s attack. It is a grappling-based art that includes throws, pins, and joint locks.

Aikido, founded by Morihei Ueshiba, is often called “the art of peace.” It emphasizes flowing, circular movements designed to harmonize with and redirect an attacker’s energy. With its roots in Daitoryu (a form of Japanese Jujitsu), Aikido is a non-violent martial art emphasizing self-defense over aggression. It’s a perfect choice for those who are not interested in high-impact activities or competition due to physical limitations, making it an excellent form of physical and mental exercise.

If you’re looking for a martial art that’s gentle on the body and mind, Aikido is a great choice. Its focus on blending with an opponent’s movements rather than using brute force makes it an ideal choice for those who may avoid activities with intense physical demands. Additionally, Aikido is non-competitive, making it a great option for those who want to train in martial arts in a less stressful environment. With its emphasis on inner peace and harmonizing movements, Aikido is a wonderful way to improve your physical fitness while also nurturing your spirit.
Further Reading on Amazon: Complete Aikido by Roy Suenaka

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9. Wing Chun

screenshot from Ip Man 4
Donnie Yen portrays Bruce Lee’s teacher Ip Man in Ip Man 4: The Finale. Watch on Amazon Prime.

Wing Chun is a kung fu style characterized by its close-quarters fighting style and emphasis on rapid strikes. First popularized by Bruce Lee in the 20th century, Lee learned Wing Chun as a teen and later incorporated elements of it into his own martial art training style, Jeet Kune Do. In recent years, Wing Chun has become even more widely known through the movie franchise about Bruce Lee’s Wing Chun teacher, Ip Man, which stars Donnie Yen. These movies have further popularized Wing Chun and helped increase its visibility and popularity worldwide.

There are many different sub-styles of Wing Chun.  One school I can vouch for in Mesa, AZ, is the Hung Fa Yi Wing Chun of Arizona., run by Sifu Mark Jones. Mark is a true gentleman passionate about sharing his art with others.

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10. Krav Maga

Krav Maga students training in military kit

Krav Maga is a modern, tactical self-defense system focusing on building techniques based on natural human reflexes. It was developed for the Israeli military and emphasizes practical and realistic training. The goal is to neutralize potential threats quickly and effectively, making it an ideal choice for those looking for self-defense skills that include unarmed techniques and weapons like knives and firearms.

This system is constantly evolving, and adapting to real-world situations, so training stays current and relevant. Krav Maga’s straightforward approach and emphasis on real-world situations make it an excellent choice for anyone seeking self-defense skills in today’s rapidly changing world. Whether you are a beginner or an experienced martial artist, Krav Maga is a highly effective and accessible system for personal protection.

React Defense Systems offers classes in Phoenix, Chandler, and Glendale if you’re looking for Krav Maga instruction in the greater Phoenix-Metro area.

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11. Kenpo (or Kempo)

men practicing kenpo
Kenpo includes grappling & striking techniques

Kenpo is an eclectic martial art with origins in Japan. It draws from Japanese Jujitsu, Okinawan karate, and Shaolin kung fu; you could say it’s the original mixed martial art! Kenpo is the Japanese pronunciation of quanfa 拳法, which means “boxing techniques,” another name for Kung Fu.

Kenpo is a scrappy system that uses a mix of grappling techniques from Jujitsu and blends the more linear Okinawan karate with the circular attack and defense style of Shaolin.

James Mitose brought the art with him to Hawaii, where it found a naturally receptive audience that was itself a melting pot of diverse people from Japan, China, Polynesia, and the West who all continued to contribute to the development of Kenpo as a system of martial arts training.

Today, you can find Kenpo schools worldwide.  If you’re looking for Kenpo in the East Valley, look no further than our friends at APSK Martial Arts Academy.  APSK has been in business since 1994!
Further Reading on Amazon: Infinite Insights vol. 1 by Ed Parker

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Frequently Asked Questions:

Which martial art is best for self-defense?

All martial arts can be used for self-defense, but the effectiveness of an individual’s self-defense skills depends on their ability, training, instruction, and experience. Factors such as dedication to training, quality of instruction, and amount of sparring or pressure testing will influence how well an individual can apply their martial arts skills in self-defense.

You can read a more in-depth article about martial arts for self-defense here.

man using self-defense against a firearm
Don’t try this at home…

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Which martial art is best for improving fitness?

All martial arts have the potential to improve fitness, but results vary depending on training intensity and frequency. However, martial arts with a focus on competition generally offer a great opportunity to enhance physical fitness. On the other hand, arts that emphasize personal development may not provide the same level of physical workouts.

fit woman
Many people get involved with martial arts to improve their health & fitness.

With that said, the old adage “no matter how slow you’re going, you’re still lapping everyone sitting on the couch” still holds true.  Any activity is better than no activity. The soft, non-competitive martial arts styles can be a fun, non-exercise activity on “off-days” for those who already maintain a regular workout schedule as well.

For more on this topic, check out our other articles in this series:
Will Martial Arts Help Me Lose Weight?
Can Martial Arts Build Muscle?

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Which martial art is best for children?

children practicing judo

All martial arts can help children develop discipline, focus and improve behavior, but results depend largely on the instructor’s ability to engage and motivate kids. A teacher with strong classroom management skills and the ability to teach challenging and fun lessons will be most effective in helping kids gain these benefits.

I firmly believe that children and adults have different learning needs, which is why our classes at Falling Leaves Kung Fu are for adults only.

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Summary & Conclusion:

In conclusion, choosing the right martial art to learn can be difficult, as there are many styles to choose from. When choosing martial art, it is important to consider your personal goals, physical abilities, and interests. Whether you’re looking to improve your fitness, learn self-defense techniques, or just find a fun new hobby, there is a martial art out there for you. If you’re unsure which martial art is right for you, consider trying out a few different styles to see which one you enjoy the most. Remember, the most important thing is to find a martial art that you enjoy, and that helps you achieve your personal goals. So, ask yourself, “Which martial arts should I learn?” and start your journey today!

If you enjoyed this post, please consider supporting more content like this by making a purchase from our Amazon Storefront.

Join us and unlock the secrets of the Old Masters!

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About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

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Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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Will Martial Arts Help Me Lose Weight?

fit woman in fighting position

A Beginner’s Guide To Martial Arts & Weight Loss

A question I hear frequently is, “will martial arts help me lose weight?” Martial arts have been around for thousands of years and have evolved into diverse practices that can be used for self-defense, fitness, and personal growth. With the growing emphasis on health and wellness, many people are now turning to martial arts to lose weight and improve their overall fitness. This article will explore the pros and cons of using martial arts for weight loss and the principles most effective for burning calories and shedding pounds.

A lean and muscular Bruce Lee in the film Enter The Dragon
Bruce Lee’s films have inspired many.

Today, martial arts are synonymous with good health and fitness in most people’s minds, and this is in no small part due to the impact that people like Bruce Lee have had on the world of martial arts and fitness. Bruce Lee was a legendary martial artist known for his famous quote, “Be water, my friend.”

More than 50 years after his death, he is still widely considered to be one of the most influential figures in the history of martial arts. His incredible build and persona have inspired many people to pursue martial arts to improve their health and fitness.

Thank’s to Lee’s amazing physique, it’s no wonder so many people pursue martial arts to help lose weight.

Can Martial Arts Help You Lose Weight?

The short answer to this question is yes; martial arts can help you lose weight. Many styles involve high-intensity cardio and strength training, which can result in significant calorie burn and weight loss. However, it is important to remember that weight loss is not the only goal of martial arts training. Many people also practice martial arts for self-defense, mindfulness, and personal growth.

When it comes to weight loss, it’s important to understand that the underlying principle is simple: you have to be in a calorie deficit to lose weight. This means you need to consume fewer calories than your body is burning. While there are many different approaches to weight loss, this basic truth remains the same.

The Power of Martial Arts in Supporting Weight Loss Efforts

Bruce Lee represents the ultimate martial arts physique in the minds of many people.

Martial arts, like other forms of exercise, can support your weight loss efforts in two key ways:

  1. helps provide stimulus to maintain muscle mass during a calorie deficit
  2. helps create or increase a deficit by burning extra calories

First, exercise like martial arts helps to provide a stimulus to maintain muscle mass during a calorie deficit. When you’re in a calorie deficit, your body tends to break down muscle tissue to use it for energy. This can be a problem because muscle tissue is a key contributor to your metabolism, meaning that the more muscle you have, the more calories your body burns at rest. Exercise like martial arts can help to prevent the loss of muscle tissue, which can help to maintain your metabolism and offset the dreaded “metabolic slowdown” that often accompanies weight loss.

Second, exercise like martial arts can help to create or increase a calorie deficit by burning extra calories. When you engage in physical activity, your body burns calories to fuel your movement. The more intense the activity, the more calories you burn. Martial arts can be a great way to get in some extra physical activity and create a calorie deficit, which can help you to lose weight.



Personal Responsibility

Additionally, martial arts are renowned for fostering self-discipline. We develop a strong sense of focus and commitment by setting and working towards goals in the training environment. This mindset can be easily transferred to other areas of life, such as eating healthier, which is key to weight loss success. By setting achievable nutrition goals and sticking to them, we can improve our overall health and well-being.

Support & Accountability

Not all peer pressure is bad. Belonging to a community of like-minded individuals is a powerful motivator. Martial arts helps us not only take responsibility for our own safety, but for all of our thoughts, feelings, and actions. By working alongside others towards common goals, individuals are held accountable for their progress and can stay motivated. The camaraderie of a martial arts community can help individuals stay on track with their weight loss goals and encourage them to continue improving their health and fitness.

group photo
Belonging to a community of people committed to taking responsibility for their own health can be a powerful motivator

Mindfulness of Food

Zen philosophy is key to many martial arts practices like I Liq Chuan. Whenever we have been on meditation retreats at MABA (Mid-America Buddhist Association), mindfulness of food and eating was always stressed as part of the training. By cultivating mindfulness of food, we can approach mealtime with a greater sense of balance and awareness. This can greatly support long-term weight loss efforts.

students listen to lecture by Ven Jiru
I Liq Chuan students listen to a lecture by Master Jiru at MABA.

Eating slowly and mindfully can have a greater impact on weight loss and overall health than just focusing on what, when, and how much we eat. Eating mindfully can bring immediate benefits, such as eating less without feeling deprived [1]. Physiology and psychology play a role in this, as our body needs time to register feelings of fullness, and savoring our food leads to feeling satisfied with less.

Eating slowly and mindfully can also improve digestion, reduce bloating and stomach pain, and increase nutrient absorption. This, in turn, leads to feeling better physically and mentally and helps develop a better relationship with food by learning to listen to our body’s internal hunger and satiety cues. This skill can lead to healthier food choices for the rest of our life instead of relying on a rigid meal plan.

Four Tips for Effective Weight Loss with Martial Arts

Starting a weight loss journey can be a challenge, but with martial arts as your companion, you can achieve your goals. To help you get started, here are four tips to consider:

photo of high protein foods
eating more protein can help with weight loss
  1. Calories count
  2. Eat more protein
  3. Avoid liquid calories
  4. Focus on whole foods

It’s important to remember that martial arts alone do not mean guaranteed weight loss. When it comes to weight loss, there’s really only one requirement: you have to be in a calorie deficit. If you’re eating more calories than you’re burning, you won’t lose weight, regardless of how much martial arts you do.

However, when combined with a healthy diet and a calorie deficit, martial arts can be a powerful tool for weight loss.


Calories are King

When it comes to weight loss, calories are still king. We cannot break the laws of thermodynamics. Counting calories can be a tedious task, but it can be extremely useful short term, especially in the beginning. By tracking your calorie intake, you’ll better understand how much you’re eating and how many calories you need to cut back to create a deficit. This can help you to make informed choices about what to eat and how much of it to eat. Remember, to lose weight; you need to be in a calorie deficit.

Calories are still king of weight loss

Eat More Protein

Protein is an important nutrient that helps to build and maintain muscle mass. When you’re in a calorie deficit, your body tends to break down muscle tissue to use it for energy. Eating enough protein can help to prevent this [2], which can be especially important if you’re engaging in martial arts or other forms of exercise as part of your weight loss journey. People tend to eat more calories when they undereat protein, so it’s important to make sure you’re getting enough.

Whether you’re looking to maintain muscle mass, create a calorie deficit, or both, eating more protein can help to support your weight loss efforts and improve your overall health and fitness.

The best protein options are the ones we’ve eaten for millennia.

Avoid Liquid Calories

Drinks like soda, Starbucks frappuccinos, and smoothies can pack a lot of calories from sugar. Although smoothies and shakes are often touted as helpful for weight loss, in reality, the opposite is usually true. Shakes and smoothies can easily top 1000 calories or more; liquids also tend to empty your stomach quickly. This can leave you feeling hungry again soon. To avoid liquid calories and help with weight loss, drink water or other calorie-free drinks like green tea instead.

photo of colorful smoothies
Smoothies & shakes are not helpful for long-term weight loss

Focus On Whole Foods

Focusing on whole foods during a calorie deficit boosts micronutrient intake (vitamins and minerals) and helps you eat fewer calories. Whole foods provide essential nutrients while taking longer to chew.  This helps keep you feeling satisfied and reduces the temptation to snack. Getting enough vitamins and minerals is important because they play a role in the metabolic processes that help us burn body fat for fuel [3] and keep our immune systems strong.

image of whole foods with text "you can't out train a bad diet."
Our “Fit To Fight” one-on-one health coaching program can help you succeed!

By following these tips, you’ll be on your way to effective weight loss. Remember, weight loss is a journey, and just like martial arts, it’s important to be patient and persistent. By incorporating martial arts into your routine, you’ll improve your overall health and fitness and progress towards your weight loss goals.

Other Questions About Martial Arts & Weight Loss

 Here are some other common questions regarding martial arts and weight loss:

Which Martial Art is Best for Weight Loss?

intensity matters more for calorie burning than any martial art style

No single martial art is best for weight loss, as each style has its unique combination of physical and mental benefits. The number of calories burned during martial arts training depends on the intensity and resistance of the workout, not the specific martial art style. Higher intensity and resistance lead to more calories burned, improving fitness and weight loss. However, some styles, like MMA and Thai Boxing, are more likely to include high-intensity workouts, which can be especially effective for burning calories and losing weight.

In contrast, low-impact styles like Tai Chi might better suit older folks or those with limitations.  While not as intense as other styles, all activity counts and is much better than sitting on the couch! Qigong (breathing exercises) can also reduce pain, helping us to be more active overall, which can be helpful for managing weight. Breathing exercises can also help those who are already fit recover better from intense training so they can see even better results.

Can Martial Arts Reduce Belly Fat?

While martial arts can help you lose weight overall, unfortunately, it’s impossible to target specific body areas for fat loss. However, building lean muscle mass and increasing your metabolism can burn calories and reduce body fat, including belly fat.

Which Martial Art Burns the Most Calories?

people in military gear training krav maga
Krav Maga is a style of martial arts known for it’s high intensity workouts which can help burn calories

The number of calories burned during a martial arts workout will vary depending on your age, weight, fitness level, and the intensity of your workout.

However, some styles are known for their high-intensity workouts, which can result in significant calorie burn. Some of the most calorie-intensive martial arts styles include:

  • Muay Thai
  • Boxing
  • Krav Maga
  • Brazillian Jiu-jitsu (BJJ)

Does Martial Arts Increase Metabolism?

Martial arts training can help increase your metabolism by building lean muscle mass and improving cardiovascular health. The more muscle you have, the more calories you burn, even when resting. Additionally, you can improve your cardiovascular fitness and metabolism by engaging in high-intensity workouts, helping you lose weight and keep it off.

Summary & Conclusion

Martial arts can support our weight loss efforts in two key ways. First, it helps to provide a stimulus to maintain muscle mass during a calorie deficit, preventing us from losing muscle tissue. Second, martial arts can create or increase a calorie deficit by burning extra calories, resulting in weight loss.

In addition to physical benefits, martial arts also promote self-discipline and mindfulness of food, which help us make better long-term food choices and eat less without feeling deprived. 

Belonging to a martial arts community helps us stay accountable and motivated toward our weight loss goals.

While martial arts alone do not guarantee weight loss, they can be a powerful tool when combined with a healthy diet and calorie deficit. Remember that the underlying principle of weight loss is simple: you have to be in a calorie deficit to lose weight.

Ready To Take The Next Step?

If you’re looking to get involved with martial arts classes to lose weight, get in shape, or improve your health, you’re not alone. It’s one of the most common reasons people say they’re interested in a martial arts class, but remember what you do “off the mats” is just as important, if not more so, than what you do on the mats. A complete martial arts program is not just about fighting; it’s a way of life!

If you’re still not sure about how to get started, you can join my one-on-one health coaching program and receive personalized guidance, support, and accountability no matter where you are in the world. With my guidance and support, you’ll have the tools and confidence you need to reach your goals and achieve lasting results. Sign up for a free discovery call and find out if my program is right for you!

If you’re just looking for martial arts training, join us for personalized lessons during our small group classes or from the comfort of your own home with our online classes

Join us and unlock the secrets of the Old Masters!

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References

  1. Andrade, Ana M., Geoffrey W. Greene, and Kathleen J. Melanson. “Eating slowly led to decreases in energy intake within meals in healthy women.” Journal of the American Dietetic Association 108.7 (2008): 1186-1191.
  2. Jo, Edward, et al. “Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients.” Clinical Nutrition 38.1 (2019): 372-382.
  3. Johnston, C.S., Corte, C. & Swan, P.D. Marginal vitamin C status is associated with reduced fat oxidation during submaximal exercise in young adults. Nutr Metab (Lond) 3, 35 (2006). https://doi.org/10.1186/1743-7075-3-35

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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Can Martial Arts Build Muscle?

unknown (1)

One of the most frequently asked questions I get is, “can martial arts help me build muscle?” Crossfit and bodybuilding aren’t for everybody, but most people still understand at a gut level that building muscle and strength is important. Indeed, a recent review of 10 studies looking at the benefits of strength training found the strongest evidence to date (no pun intended) that any amount of strength training significantly reduced death from all causes, including heart disease and cancer!

Martial arts are a popular form of exercise that can be a great way to build muscle, improve overall fitness, and develop coordination and skill. This article will explore three ways martial arts can help build muscle, including resistance training, sparring, and conditioning exercises.

Key Takeaways

Martial arts can help you build muscle in three ways:
  • Resistance Training
  • Partner Work
  • Conditioning
Limitations of martial arts & building muscle:
  • Specificity
  • Intensity
  • Individual factors like age
  • diet & lifestyle factors like sleep

We’ll also consider potential limitations or challenges that may affect the extent to which martial arts can help build muscle, such as intensity, focus on muscle growth, and individual differences. Whether martial arts is an effective way to build muscle will depend on your current condition and any potential limitations or challenges.

In addition to the physical benefits of building muscle, practicing martial arts can also have numerous other benefits, such as improving coordination, flexibility, and mental focus. It can also be a fun and enjoyable way to stay active, maintain a healthy lifestyle, and meet like-minded people who share your values.

Will Martial Arts Build Muscle?

The author in peak condition

If you haven’t been very active recently, almost anything can help you build muscle. This study looked at how different types of exercise affected obese women’s bodies and health. The women were split into two groups. One group did cardio, and the other did resistance exercise for 12 weeks. Both groups lost fat and gained lean muscle mass. 

However, as individuals become more accustomed to their training program and less out of shape, the adaptation processes start to specialize; this means that after about eight weeks, if you want to continue to develop new muscle, you will have to adjust your training. After that, how much muscle you can develop will depend on several factors.



3 Ways Martial Arts Training Can Help You Build Muscle & Get In Shape

  1. Resistance training: Western-style weightlifting is a recent addition to martial arts programs, but traditional martial arts have always incorporated resistance training of various kinds over the centuries.
  2. Sparring: Many martial arts styles, such as boxing, kickboxing, and judo, include sparring as a regular part of training. However, hard sparring isn’t the only type of partner training you will practice in martial arts. For example, in I Liq Chuan, we have a unique training method called spinning hands, which involves a lot of heavy pulling and pushing with a partner. It can help to build muscle, as well as improve cardiovascular endurance and overall physical fitness.
  3. Conditioning training: A martial arts conditioning program typically includes a variety of exercises to improve cardiovascular endurance, power, speed, and flexibility. These may consist of running, plyometrics, agility drills, and stretching. The program may also have specific exercises or drills to improve martial arts skills, such as footwork, punching, and kicking.

Resistance Training

Bruce Lee represents the pinnacle of the martial artist’s physique in the minds of many, and for a good reason. Lee was a pioneer in incorporating modern resistance training methods into his martial arts regimen. Resistance training involves using external resistance to increase muscle strength and endurance. Martial arts have always included resistance training. However, it has taken very different shapes and forms throughout history.

Ancient Resistance Training Methods

Western-style strength training primarily uses barbells and dumbbells. It tends to focus on the sagittal plane and moving the bar in a straight line. In contrast, Eastern strength training methods are much more circular and multiplanar in nature. 

The earliest form of strength training in martial arts likely originated in ancient Persia. It involved using heavy clubs called ‘meel,’ large wooden shields called ‘sang,’ and a board called the ‘shena’ for pushup-like exercises. These ancient forms of resistance training are still in use today, especially in Iran, where men meet and train in “houses of strength.” This type of training has a history stretching back possibly 5000 years.

Chinese Kung Fu has its own unique strength training culture, which uses a variety of specialized equipment. The Chinese also developed training methods using a barbell made of bamboo or wood with stone plates on one or both ends, called the “single-head” and “double-head,” respectively. Unlike a Western-style barbell, single and double-headed exercises in martial arts are very dynamic. They involve a lot of swinging and twirling the weights around the body in a circular manner or tossing and catching the weights to strengthen the hands for fighting.

The stone lock is another tool unique to Chinese kung fu. Also used in a swinging, circular fashion or thrown and caught, You can train the stone lock alone or with a partner/small group.

Partner Training

Partner training is another form of training common in martial arts that can help you build muscle, particularly in grappling arts. No activity on earth is more intense and exhausting than fighting or wrestling with another human being! If you’ve ever seen the bull-like necks, thick traps, and gorilla-esque arms of an Olympic wrestler, there can be no doubt about the effectiveness of partner training for building muscle. Remember, resistance exercise is just applying force to an external resistance, which can include another person.

In I Liq Chuan, our fundamental partner training exercise is spinning hands. Unlike Western-style strength training with a barbell, spinning hands develops strength through rotation via a series of pushing, pulling, and “grinding” circular movements with a partner.

Conditioning

Some possible components of a martial arts conditioning program may include:

  1. Cardio training: This may involve activities such as running, shadow boxing, or skipping rope to improve cardiovascular endurance.
  2. Strength training: This may involve weight lifting, calisthenics, or bodyweight exercises to build strength and muscle.
  3. Power training may involve exercises such as plyometrics or medicine ball throws to improve explosive power and speed.
  4. Speed and agility training may involve drills and exercises designed to improve quickness and coordination, such as ladder or cone drills.
  5. Flexibility training: This may involve activities such as stretching or yoga to improve flexibility and reduce the risk of injury.
  6. Body hardening: many martial arts have a variety of body hardening training to desensitize the body to pain, increase bone density for striking and kicking, and ability to absorb impact without injury.

Chinese kung fu, in particular, has a rich history of conditioning and body-hardening techniques. In the video below, Sifu Chris Heintzman demonstrates a few of the unique methods for strength training and body hardening from his Tibetan Hop Gar lineage. (I know Chris from my san da days, and he’s one of the teachers active today I would recommend without hesitation.)

Historically, traditional kung fu had many different training programs to improve resilience and toughness, such as “iron vest/iron body” and “Golden Bell” sets. In addition to subjecting the body to increased stress through repeatedly striking wooden posts, sandbags, etc., these sets also involved various forms of qigong and herbs to help improve recovery between training sessions and help prevent the disability that can happen when we subject ourselves to intense conditioning methods.

Limitations Of Martial Arts & Building Muscle

It’s worth noting that while martial arts can be an excellent way to build muscle, it may not be suitable for everyone, and there may be certain limitations to the extent to which it can help build muscle. Here are three potential reasons why martial arts may not help build muscle for some people:

  1. Insufficient intensity: While martial arts can be a high-intensity workout, it may not be sufficient to stimulate muscle growth for some people, especially if they are already highly fit or are not training with enough intensity or volume. Muscle growth occurs when the muscles are subjected to progressively more challenging workouts over time, and the intensity and volume of the training need to be sufficient to stimulate this adaptation.
  2. Limited focus on muscle growth: While some martial arts styles may include specific training drills and exercises that focus on building muscle, others may not emphasize this aspect of training. As a result, individuals primarily interested in building muscle may see less progress through martial arts compared to other training types that focus on muscle growth.
  3. Individual differences: Finally, it’s essential to remember that everyone is different and will respond differently to training. Some people may have a natural tendency to build muscle more easily than others, which can be influenced by genetics, age, and hormone levels. As a result, even if martial arts is an effective way to build muscle for some people, it may have a different effect for everyone.

Other Considerations For Building Muscle

You can’t out-train a bad diet! Proper sleep and nutrition are crucial. Adequate sleep allows the body to recover, while a balanced diet provides the necessary nutrients for growth. Skimping on either of these lifestyle factors will hinder progress. 

image of whole foods; a diet of whole foods is important when it comes to building muscle
get into fighting shape with one-on-one health coaching!

The martial arts are known for helping to cultivate discipline. This is one of the most valuable personal qualities we can develop. Discipline protects us from the tyranny of our own worst thoughts, feelings, and behaviours. Having discipline doesn’t mean we have to white-knuckle it through our lives, though.

If you’ve been having trouble losing weight and getting into fighting shape, you’re not alone. A nutrition coach can help you meet your goals by providing personalized nutrition guidance and support. Coaching may include educating on the importance of different nutrients for muscle building or weight loss or offering strategies for overcoming challenges such as cravings or a busy schedule. A nutrition coach can also provide accountability and motivation to help you stay on track and progress toward your goals. If that sounds like something you’re looking for, check out our Fit To Fight one-on-one health coaching program!

Summary

While martial arts can be an excellent way to build muscle and improve physical fitness, it’s essential to consider your individual goals and needs and any potential limitations or challenges when deciding whether it is the right form of exercise for you.

In summary, practicing martial arts can be a fun and effective way to build muscle and improve overall physical fitness and coordination. Martial arts can build muscle through resistance training, sparring, and conditioning exercises. 

The intensity and focus on muscle growth may vary depending on the martial arts style and individual factors, including age, sex, stress levels, and lifestyle. 

Join our martial arts classes to experience the benefits of building muscle, improving body composition, and developing physical fitness and coordination. Learn from experienced instructors and train with other motivated individuals in a supportive and challenging environment.

Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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Are Martial Arts Good For Self-Defense?

Can Practicing Martial Arts Help In Self-defense Situations?

Self-defense is an important skill to have. 

In an interview with John Stossel, Canadian best selling-author and psychotherapists Jordan Peterson summarized the greater meaning behind martial arts beautifully.

“It’s very helpful for people to hear that they should make themselves competent and dangerous and take their proper place in the world […] because it makes you formidable, and life is a very difficult process; you’re not prepared for it unless you have the capacity to be dangerous.”

Martial arts training can be a valuable tool in helping individuals to defend themselves and their loved ones. However, it’s essential to recognize that martial arts are not a guarantee of success in a fight and that real-world fights are unpredictable and dangerous.  

In this article, we will explore the role that martial arts can play in self-defense and discuss some key considerations when evaluating options for self-protection. We will also discuss why you can’t count on 911 to save you, the differences between street fights and competitive martial arts, and the use of firearms and knives for self-defense. By understanding these issues, individuals can be better prepared to protect themselves and their loved ones in an emergency.

Key Takeaways
Martial arts training can be helpful in a fight, but it is not a guarantee of success.
The average response time for 911 calls can vary widely, meaning you must rely on yourself first.
Street fights and competitive martial arts are very different.
The best martial art is the one you enjoy practicing and can practice consistently and effectively.
Firearms and knives can be valuable tools for self-defense in certain situations, but they come with a significant level of risk and should be handled with caution and respect.
Self-defense against an assailant with a knife or firearm is more complex and risky than self-defense against an unarmed attacker.
Understanding the more profound philosophy of martial arts can have many benefits.
Jordan Peterson on the value of being dangerous.

Will Martial Arts Help In A Fight?

Martial arts training can certainly be helpful in a fight, as it teaches techniques for defending yourself and disabling an attacker. However, it’s essential to remember that real-world fights are unpredictable and dangerous, and the outcome of a fight can never be guaranteed. Therefore, it’s always best to avoid physical confrontations. If you choose to engage in martial arts training, be sure to do so safely, under the supervision of a qualified instructor, and with the proper protective gear.

You Are Your Own First Responder

YouTube star and firearms advocate Colion Noir is known for saying, “when seconds count, the police are only minutes away.” The average response time for emergency calls in the United States is around 10 minutes. However, this number can be affected by several variables, and it’s common for response times to be shorter or longer in different areas. If you have an emergency and need immediate assistance, it’s always best to call 911 and explain the situation to the operator as clearly and calmly as possible.

However, it’s always a good idea to be prepared to defend yourself. There may be situations where you must protect yourself or your loved ones before law enforcement can arrive. While it’s important to rely on law enforcement and other emergency responders to handle emergencies and keep our communities safe, it’s also important to recognize that they may not always be able to arrive on the scene immediately. 

In some cases, the response time for emergency calls can be significantly longer than the average of 10 minutes, especially if the call is in a remote location or if other emergencies are taking priority. This is why it’s crucial to have a plan in place to protect yourself and your loved ones in a crisis. This might include having a personal safety plan, knowing how to use self-defense techniques, and having access to tools or resources that can help you defend yourself. By being prepared and taking steps to protect yourself, you can increase your chances of staying safe in an emergency.

Self-Defense, Or Sport?

I have written previously about the difference between martial arts for sport and self-defense here and here, but here is a quick summary:

  1. Rules and regulations: Street fights have no rules or regulations, whereas competitive martial arts have strict rules and guidelines that must be followed. This includes rules governing what techniques are allowed, how long the fight lasts, and how the winner is determined.
  2. Purpose: The purpose of a street fight is typically to cause harm to the opponent, whereas competitive martial arts is to test one’s skills and abilities in a controlled environment.
  3. Training: Street fighters may or may not have formal martial arts training, whereas competitive martial artists typically have extensive training in a specific discipline.
  4. Protective gear: Street fights typically involve no protective gear, whereas competitive martial arts often require protective equipment, such as headgear, gloves, and shin guards.
  5. Legal consequences: Street fights are illegal and can result in criminal charges, whereas competitive martial arts are typically legal and are governed by a regulatory body.

Overall, it’s important to note that street fights and competitive martial arts are very different and should not be confused with each other. Street fights are violent and dangerous and should be avoided at all costs. Competitive martial arts, however, can be a fun and challenging way to improve physical fitness and test one’s skills in a controlled environment.

Which Martial Arts Is The Best For Street Fights?

No one martial art is best for a street fight, as street fights are violent, unpredictable, and dangerous and should be avoided at all costs. Engaging in a street fight can result in serious injuries or even death and can have serious legal consequences. In addition, street fights have no rules or regulations and may involve multiple attackers or weapons. Therefore, it’s essential to recognize that martial arts training is not a guarantee of success in a street fight.

If you want to be truly capable of self-defense, learning the fundamentals of using weapons like knives and firearms and empty-hand techniques is necessary.

Understanding the local laws regarding the use of force is also essential to complete personal protection training. For example, in the US, only the states of WA and TX have laws allowing “mutual combat,” which means your buddy’s backyard “Street Beefs” is technically illegal.

Similarly, staying mindful of your behavior on social media is crucial as it may have legal ramifications in the event of a self-defense situation. While proper training is vital, social media posts regarding your training may be used against you in a court of law if you are forced to defend yourself, particularly when firearms are involved. Therefore, it’s best to train hard and always stay humble.

Related Articles

Which Martial Arts Is Most Effective?

It’s generally not accurate to say that any one martial art is the best, as self-defense proficiency is the output of many complex inputs. Generally, the best martial art is the one you enjoy practicing and can practice consistently and effectively. This is because consistent practice is key to developing proficiency in any martial art, and enjoying your training will likely motivate you to continue practicing.

Ultimately, the effectiveness of any martial art in a self-defense situation will depend on several factors, including:

  • Your level of proficiency in the art
  • Your physical fitness and conditioning
  • And the specific problem you are facing. 

Therefore, it’s crucial to choose a martial art instructor that aligns with your goals and interests and practice consistently to develop your skills and abilities.

Armed Or Unarmed?

Self-defense against an assailant with a knife or firearm is different than self-defense against an unarmed attacker in several ways:

  • Risk level: Self-defense against an assailant with a knife or firearm is generally riskier than self-defense against an unarmed attacker
  • Distance: It’s generally safer to maintain a greater distance from an assailant with a knife, as this can help reduce the risk of injury, whereas closing the distance may be your best bet against an assailant with a firearm.
  • Options: When faced with an assailant with a knife or firearm, your options for self-defense may be more limited than when faced with an unarmed attacker. For example, it may not be safe to disarm the assailant or engage in close-quarters combat.
  • Legal considerations: The use of force in self-defense against an assailant with a knife or firearm may be subject to different legal considerations than self-defense against an unarmed attacker. For example, you may be allowed to use greater force to protect yourself from an assailant with a weapon.

Overall, it’s essential to recognize that self-defense against an assailant with a knife or firearm is more complex and risky than self-defense against an unarmed attacker and requires a different approach. If you are faced with an armed assailant, it’s important to try to escape or seek help if possible and to use self-defense techniques only as a last resort.

In the words of Grandmaster Sam Chin, “don’t fight to win; fight to run.”

Are Martial Arts Useful In Real Life?

Martial arts can be helpful in day-to-day life in a number of ways once the more profound philosophy is understood. Some of the benefits of understanding the philosophy of martial arts include the following:

  1. Improved focus and concentration: The discipline and focus required to practice martial arts can translate into other areas of life.
  2. Increased self-control: The principles of martial arts, such as discipline and respect, can help to increase self-control and self-regulation.
  3. Improved physical fitness: Practicing martial arts can improve overall physical fitness and coordination, leading to improved health and well-being.
  4. Improved confidence: martial arts can help build confidence and self-esteem, giving you a sense of accomplishment and mastery.
  5. Improved social skills: Practicing martial arts can help to improve social skills as it requires working with others.

Overall, understanding the deeper philosophy of martial arts can improve focus, self-control, physical fitness, confidence, and social skills, which can be helpful in day-to-day life. We learn how the body affects the mind and how the mind affects the body. This helps us be more robust, competent, and useful for those around us and those who rely on us.  

Conclusion

During our discussion, we talked about how martial arts can be helpful in a fight. Still, it’s important to keep in mind that real-world fights are unpredictable and dangerous. Therefore, it’s always best to avoid physical confrontations and seek help from law enforcement or other authorities if you feel threatened or in danger. We also discussed the average response time for 911 calls, which can vary depending on where you are and the type of emergency you are facing.

We also talked about the differences between street fights and competitive martial arts. First, it’s important to recognize that street fights are violent and dangerous and should be avoided at all costs. Competitive martial arts, however, can be a fun and challenging way to improve physical fitness and test your skills in a controlled environment.

We also talked about how firearms and knives can be helpful tools for self-defense in certain situations. Still, handling them with caution and respect and being aware of their risks and legal implications is essential. And finally, we discussed the benefits of understanding the more profound philosophy of martial arts. These include improved focus, self-control, physical fitness, confidence, and social skills. Overall, it’s important to be prepared and have a plan to protect yourself and your loved ones in an emergency.

The godfather of parkour, French naval officer George Hebert said, “Être fort pour être utile,” which means “be strong to be useful [to others]. Overall, martial arts help us to be better people. We are stronger, more resilient, and more helpful members of our communities. Our strength and capacity to be dangerous is ultimately a service to others.

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What Equipment Do You Need For Martial Arts?

woman in boxing gloves

Beginner’s Guide To Best Martial Arts Equipment

If you’re thinking about starting to train, you might wonder what equipment is needed for martial arts, especially if you’re looking to train at home. But what do you need, and where can you get it? Don’t worry; we’ve got you covered. This article will give you a beginner’s guide to the best martial arts equipment for working out at home.

woman in boxing gloves

I will post some Amazon affiliate links to some gear I recommend and give some general advice on choosing the best martial arts equipment (and saving money) by buying used. You can find all of the recommended martial arts gear included in this post on our Amazon Storefront page. Your purchase helps support more content like this!

Bare Minimum Equipment Needed For Martial Arts

The good news is the amount of space and equipment you need for martial arts isn’t very long. The Old Master used to say, “kung fu can be trained in the space a cow lays down.” When it comes to equipment, you can get away with just two pieces of training gear.

  1. a 6′ heavy bag like this: Ringside 100-pound Muay Thai Punching Heavy Bag, Black
  2. a pair of bag gloves like these: Ringside Econo Bag Gloves

Heavy Bag

Joints and tissues need feedback and mechanical stress from impact to adapt properly and execute techniques with real efficiency and power.

A six-foot heavy bag will allow you to train ALL your kicking and striking patterns and combinations, from low, to high. You can take it down and use it to train throwing movements or lay it flat on the floor to practice “ground and pound.”

a heavy bag is an essential piece of equipment you need for martial arts. You can find the gloves pictured here on Amazon.

A six-foot, 100-pound bag will generally be heavy enough that even big men can train with it effectively.

Another important consideration for training at home is that, when hung properly, the six-foot length allows the bottom of the bag to rest lightly on the floor. This will prevent the bag from swinging wildly when you hit it and eliminates the need for a partner to hold the bag for you. This is something you cannot do with a smaller heavy bag.

Bag Gloves

A pair of bag gloves help protect your skin from abrasion when hitting the bag, and a small bar runs transversely across the glove. This helps keep your bones in proper alignment when striking to reduce the risk of giving yourself a “boxer’s fracture.” Some bag gloves also have a hook and loop strap, providing additional wrist support and preventing injury.

Regardless of the brand, I recommend buying equipment made of heavy-duty cowhide. Do not buy vinyl or “pleather” gear. It will wear out too fast and need to be replaced frequently. Equipment made of cowhide can be maintained and lasts a single user for nearly a lifetime.

I prefer the “clamshell” style MMA training gloves pictured above because the padding allows you to use the glove as a defacto striking mitt, which makes certain partner drills easier than having to supply every other person on the mats with their own mitts. Everyone should have their own gloves, however, for personal hygiene. At the same time, the open hand still allows for grabbing, which is important for self-defense training (as opposed to sport).

Hanging Your Heavy Bag At Home

The Shrimp Trawler by Rogue is a deluxe option for hanging a heavy bag in your home gym

If you don’t have the ability to hang the bag from a rafter or other solid structure, you may need to purchase a bag stand like this:

Training your footwork, or the ability to move and strike, is important in martial arts. Generally speaking, I prefer to hang a heavy bag from the ceiling or rafters whenever possible instead of using a stand. You can move 360° around a bag hanging from the ceiling. A bag stand will get in your way and reduce movement around the bag to about 180°, and you risk accidentally kicking the lower extremities of the stand in some places.

If you want to hang your bag from the ceiling or rafter, you’ll need a nice heavy-duty steel bracket with a swivel like this:

Having a bracket with a swivel is important as the swivel will allow the bag to rotate after you hit it, prevent the chain from becoming twisted, and cause the bag to become tilted and move off center or otherwise ruin your workout.

This is all the equipment a single person training at home needs to get a great workout and develop some usable, fundamental striking and kicking ability.

Double-End Bag

photo of a double end bag
A double-end bag is a very useful piece of martial arts equipment to have

If you have the room and the budget to add some additional equipment, the next most useful piece of gear a person training at home alone can have is something that can add a reactionary element to your training, like a double-end bag:

Unlike a heavy bag that is meant to be stationary and used to develop technique and power, a double-end bag is suspended off the floor between two bungee cords, allowing the bag to move in response to being hit. The elastic nature of the bungees means that the bag moves back towards simulating a moving and/or counter-striking opponent. The double-end bag is about speed and finesse rather than power.

Pro Tip: The bladders are fairly cheap and dry out after a few months. Nothing lasts forever, so it’s best to buy extras and have them on hand when needed.

Mats

photo of tatami mats
tatami mats are expensive, but a beautiful option for martial arts equipment if you have the budget.

If you have any additional budget remaining, the next consideration for any home gym should be flooring, and without a doubt, the go-to option should be stall mats like this:

American Floor Mats – Horse/Stable Mats – Heavy Duty Stall Mats –

Having some rubber mats on the floor helps protect your floor, equipment, and body. Get as many 4′x6′ mats as you need to fill your space. They should be at least 1/2″ thick, though 3/4″ is better.

Training on a rubber stall mat helps to absorb some of the impacts from things like skipping rope and helps reduce unnecessary stress on your joints over time.

WARNING: a 4′x6′ rubber stall mat is heavy; about 100lbs, so you’ll probably want some help when they show up.

You can find rubber stall mats locally by looking for the nearest “feed & tack” or “tractor supply” store nearby. You’ll save about $30/mat by buying them at a tractor supply place compared to ordering from the link I posted.

blue tri-fold mats for martial arts
4 ft x 8 ft Gymnastics Mat

Rubber stall mats are heavy-duty, will last a lifetime, and are great for general use; they’re not suitable for wrestling or grappling. They’re too dense and too rough for grappling or wrestling. Even with high-quality grappling mats like Zebra brand, “mat burn” is still a significant issue. Grappling on a stall mat will rub your skin off practically to the bone.

If you want to train in grappling, or plan to spend much time on the floor, then you may want to invest in some folding mats like these:

4 ft x 8 ft Gymnastics Mat, Folding Tumbling Mat

Cardio Equipment For Martial Arts

A low-cost but essential piece of home gym equipment is going to be a high-quality speed rope for skipping:

woman holding a jump rope
a speed rope is a great piece of equipment for martial arts training

Skipping rope is good for developing the quality of being light on your feet and improving fitness. I didn’t mention this simple piece of kit until we had covered flooring because while a wood floor is okay, you want to avoid skipping rope on concrete or other hard surfaces if you value the health of your hips and knees.

Save Money On The Best Martial Arts Equipment

OfferUp logo
OfferUp is a great app for finding used martial arts equipment in your area.

You can save yourself money by buying the equipment used. Many people buy gear without understanding their actual needs and priorities, and after gathering dust in a closet for many years, trade it in at a used sporting goods store or sell it online through an app like OfferUp or Facebook Marketplace. Their loss is your gain, as you can buy all the equipment you need for martial arts at steeply discounted prices!

While most of the gear I linked to was from Ringside, several high-quality options exist. Generally speaking, the equipment sold by the following manufacturers will be high quality, reliable, and long-lasting, provided you care for it correctly.

When looking for used equipment, look for the following brands:

The One Brand You Should Never Buy!

photo showing a thumbs down on martial arts equipment
I do not recommend Everlast products

Do not buy anything by Everlast.

In my opinion, Everlast is a low-quality equipment brand that you should never purchase. Everlast martial arts equipment is made to be sold in big-box sporting goods stores and Walmarts. Their products are cheaply made and will not last. Save your money and buy from a better-quality brand.

There are many other better-quality brands out there that sell superior products for a similar price. You should pick from the list above and invest in a brand that will last. Everlast products are not worth your money.

Summary

Some people might think that in order to train in martial arts, they need an extensive and expensive arsenal of equipment. However, this is not the case. While there are certainly some items that can be helpful to have, the reality is that all you really need to get started is a heavy bag and some bag gloves. Of course, many other items can be useful for training martial arts if you have the space and budget.

When it comes down to it, the three most important things you need for martial arts are a good instructor, good training partners, and a good attitude.

group photo

A good instructor will not only be able to teach you the techniques you need to know but also help you develop the correct mindset. Training partners can provide support, motivation, and a different perspective on what you may not be doing as well as you think you are. It’s always helpful to have someone to train with who can offer feedback and help push you to be your best, and no piece of equipment can ever truly replace an actual human body.

The beginner’s mind is the mind that is inexperienced, childlike, and open to new possibilities. It is like an empty cup that can be filled with new knowledge and experiences. Martial arts requires dedication and commitment, and it’s not always easy. But if you approach it with the right mindset, it can be an incredibly rewarding experience.  Don’t forget that you can find everything mentioned in this article on our Amazon Storefront page.

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Can You Learn Martial Arts At Home?

Many people wonder if martial arts can be self-taught. If you’re asking, “can I invent a martial art out of thin air, with no experience and no guidance?” then the answer is, of course, “no.”

However, I think most people mean, “can you learn a martial art online?” or perhaps, “can I learn a martial art at home?”

These are much more interesting questions with nuanced answers.

This article contains some affiliate links. I earn a commission if you make a purchase.

Key Takeaways

Benefits of Online Learning

  • Distance is not a limitation
  • Make friends with people from around the world
  • You can learn at your own pace and rewind and review sections as needed.
  • You can learn from the comfort of your own home.

Limitations of Learning Martial Arts At Home

  • It may require the purchase of additional gear
  • Touch Free
  • No Training Partners
  • It can be challenging to stay motivated
woman doing martial arts online
Learning martial arts from home is possible, but with some limitations.

Before Learning Martial Arts At Home

Before reading any further, I advise you to complete the following exercise; take out a pen and paper and fill in the blanks: 

“I would like to learn martial arts at home so I can ______, so I can _____.”

This simple exercise can help you find tremendous clarity on your goals and priorities regarding an online martial arts program. Clear goals and priorities can help you decide which program is right for you. (If any.)

If you answered, “I want to learn martial arts at home so I can learn to fight, so I can compete and win a bunch of trophies,” no online program can help you. Instead, you need to find a good coach near you and work with them regularly.

If you answered something like

  • “I want to learn martial arts at home so I can learn something new that’s fun and interesting, so I can enjoy my free time in a way that is convenient for me.” 
  • Or “I want to learn martial arts at home because I’m interested in a certain style and there’s no instructor near me,” then keep reading.

New Possibilities

If there was a silver lining to the pandemic and lockdowns around the world, it opened people’s minds to the idea of taking online classes for things like martial arts or yoga. 

Before the global lockdowns, companies like Peloton produced indoor cycling bikes and related services, including a streaming app with live and on-demand classes. The company was founded in 2012 and was already relatively popular. However, the 2020 global response to COVID left many with no option but to look online for ways to participate in a group fitness class and connect with others. The possibilities for people like me to offer our services online exploded.

But first, we need to be realistic. Learning martial arts online is not the same as learning directly in person, so naturally, there are some significant limitations and a few unique benefits. 

This article will explore how you can learn martial arts at home. We’ll also look at some of the most significant limitations, how to work around them, and help you decide if our online classes (or someone else’s) are right for you.

Good Reasons For Martial Arts Zoom Classes?

There are many reasons why it might be difficult for someone to join a traditional dojo or gym. Many of these reasons are often work-related. For example, many people work nights or travel frequently, making it difficult to get to a gym consistently.

A great reason to learn martial arts online is that a particular instructor or style of martial art resonates deeply with you; however, there is no school nearby. This was the case for me in 2002. 

After spending three years looking for an instructor that I felt was right, I met Prof. Em. Sam Chin, and there was no looking back. However, he lived in NY, and I live in AZ, so I have always been a remote learner. I will discuss some of the ways I managed to navigate the obstacles of remote learning in more detail below.

In 2002 it was very challenging; however, in 2022, there has never been a better time to learn remotely. Learning martial arts online may be the next best option if you want to learn a martial art but can’t join a regular dojo or gym.

Many websites and online courses can help you learn the fundamentals of martial arts from home. You can usually find videos and written instructions for specific techniques and exercises, as well as general information about the history and philosophy of the art.

You can find instructors and courses for almost any martial art style online, from Kenpo to Brazilian Jiu-Jitsu (BJJ).

Martial Arts Exercises You Can Learn Online

All martial arts have a variety of solo exercises which teach you the important fundamental movement patterns of the art and how to use your body most effectively and efficiently.

BJJ uses drills like “shrimping” while striking arts practice “shadow-boxing.” Chinese martial arts like I Liq Chuan have basic exercises to improve coordination and balance, as well as qigong, which improves health and strengthens the mind-body connection.

In Chinese martial arts, or “Kung Fu,” these fundamentals are referred to as jibengong 基本功. These “basic exercises” are essential to progress whether you’re learning in a group class or at home. They lend themselves very well to an at-home or online course.

What To Look For In An Online Martial Arts Class

When choosing an online class or instructor, there are several things to keep in mind.

First, ensure that the instructor is experienced and knowledgeable in the martial art style you’re interested in. Unfortunately, many so-called “instructors” do not have the proper understanding or training to effectively teach martial arts, especially online.

Second, ensure that the class is structured in a way that will allow you to progress effectively. A good online program will provide clear instructions, demonstrations, step-by-step progression, and regular feedback to track your progress. 

The last point is crucial. Having access to pre-recorded content can be helpful. Still, if you want to make real progress, it’s essential to choose a program where you get to ask questions and get feedback in real-time.

I engage with everybody individually in my martial arts zoom classes. I assess their movement and understanding of the material and give them a chance to ask questions on anything that might be unclear.

Martial Art Is One Big Family

Reconnecting with friends in the UK during a training camp

Without a doubt, the most important benefit of any martial arts class, whether in person or online, is the friends we make. My Sifu (teacher), Prof. Em. Sam Chin, is like a father to me, and many of my students have become some of my closest friends. In addition, I’ve met many amazing people through martial arts and had the opportunity to travel to many different countries.

Joining a martial arts Zoom class throws those doors wide open, allowing you to connect regularly with people worldwide. For example, my online course has students logging in from places like the US, Canada, and Germany.

For the whole first year of the pandemic, I Liq Chuan held daily Zoom classes as it was the only option for many students in Europe and worldwide. 

Thankfully, we never really locked down here in Arizona. Yet, it was still a relief to join and sometimes lead those sessions, connecting with friends from all over during a stressful time and meeting some new members for the first time.

I Liq Chuan Zoom led by me during the pandemic

Learn At Your Own Pace

When you’re learning martial art at home or online, you can go at your own pace and pause or review sections as needed without worrying that you might be disrupting the class flow. This is a great advantage if you have a busy schedule or want to take things slowly at first. You can also rewatch videos or read through sections of written material as often as you need to understand the concepts thoroughly. 

I Liq Chuan is based on Zen philosophy and Tai Chi principles. These concepts can be unintuitive or just downright confusing to Westerners, so learning at your own pace is very helpful.

Learning online can help you explore the philosophy & concepts at your own pace.

Additionally, every martial art style uses specific terms and phrases to refer to different techniques or positions. Therefore, access to a glossary of terms and supplemental materials can shorten the learning curve dramatically, even if you take lessons in person. 

That’s why everyone in my group classes here in Tempe also gets full access to the online materials, including over 30 hours of pre-recorded material. This library includes deep dives into the application of Zen philosophy to martial arts, how it can also apply to our daily lives, terminology, and basic exercises.

Learn Martial Arts From The Comfort of Your Own Home

One of the great advantages of learning martial arts at home is that you can do it without ever leaving the house. This means that you don’t have to commute to and from a dojo or academy, and you can train at any time of day that is convenient for you. When I was younger, I spent many hours training at midnight alone in my kitchen due to my work schedule at that time.

Additionally, if you have young children at home, this can be a great way to spend some quality time with them while also getting in your training.


Limitations of Learning Martial Arts Online

When practicing martial arts at home, you won’t have access to all the resources you would if you were learning at an academy or with a private instructor. This includes things like specialized equipment. 

Here are a few items you may need to purchase for your home:

Read my full beginner’s guide to martial arts equipment for home here.

Kicking the heavy bag is a great workout at home

Having equipment at home, like a heavy bag or a double-end bag, is excellent. However, they still don’t truly add a reactionary element to your training, like someone holding striking mitts or paddles for you. 

This isn’t that important if your goal is to improve your fitness. However, getting supplemental coaching with a nearby trainer is necessary if you would like to develop some usable self-defense skills.

Most martial arts instructors like myself offer one-on-one appointments that you can book at a convenient time. Spending an hour with an experienced trainer online or in person is like spending 10 hours training alone when you’re just starting. 

Motivation & Accountability

In addition to the lack of equipment mentioned previously, there are some other significant shortcomings when learning martial arts at home.

For example, if you want to learn martial arts at home, you must be very disciplined in your training. Letting time slip by without training can be very easy without others holding you accountable and motivating you. 

Training together, we support and motivate each other and hold each other accountable for showing up to each class.

Learning at home means setting aside regular time to practice and being willing to put in the hard work required to master the techniques. Without a sense of discipline, it will be challenging to make progress.

However, if you can find a friend or family member to practice with you, this can help. Regular training partners can also help you practice the material, identify what you don’t understand or what’s not working well, and ask your instructor questions.

No Touch

Lastly, the most significant limitation of learning martial arts at home or online is the lack of touch from your instructor.

In this sense, distance is still the most significant obstacle. Complex movement skills, like those found in martial arts training, absolutely require hands-on corrections to get them right. 

In the so-called “internal martial arts” like I Liq Chuan, they must be “transmitted directly,” as we say. Your instructor must allow you to touch their body to “feed you” the correct feel.

For example, in I Liq Chuan, we talk about “fork energy.” Fork energy is a concept from our system that follows the principle of “one-to-two.” Fork energy means creating at least two different vectors of force from every point of contact. One direction of force is created by either pulling or pushing directly, and at least a second is made by rotation. 

These are qualities you probably won’t be able to see easily on your screen and must feel to be truly understood.

Attend A Workshop

Suppose scheduling issues or other reasons prevent you from getting to the gym regularly. However, you still want to learn a martial art. In that case, most organizations hold regular workshops or clinics.

people smiling during a kung fu workshop in Arizona
Attending workshops can be helpful if you’ve been learning at home.

If you’re learning martial arts from home, you can attend a workshop three or four times a year. Workshops or clinics help reinforce the material you’ve been studying, and you can get hands-on corrections from a qualified instructor.

While your progress will be slower following this hybrid model, it still works quite well to ensure that you have a usable martial arts skill if that’s a priority.

Workshops are always great for connecting face-to-face with the friends you’ve made through training. Although your schedule might not accommodate getting on the mats regularly, most people can still carve out a few weekends per year. 

Additionally, you’ll make rapid progress when you immerse yourself in the material for a few days. So attending a weekend clinic or a week-long training camp is still a good idea, even if you participate in regular group classes.

If you’re learning martial arts at home, it’ll give you new insights to take home to deepen your practice and hopefully train with a partner. In addition, sharing what you learned with others is one of the best ways to clarify and reinforce new material.

Summary

Martial arts cannot be entirely self-taught. At best, you’ll be reinforcing habits you already have, and at worst, you’ll be wasting your time with nonsense that has no practical application.

If you want to learn martial arts at home, you’ll need to find a good instructor online who can help spot mistakes you might be making and offer additional insights.

While Zoom-based martial arts classes can be convenient or help connect you with a remote instructor that resonates with you, by themselves, online lessons are incomplete. Therefore, you must supplement your online studies with periodic personal training, weekend clinics, or occasional training camps.

You may also need to invest in additional equipment, like a heavy bag, as joints and tissues need feedback from contact to adapt appropriately and use your skills effectively.

While everybody can benefit from learning martial arts online, zoom classes are best for 

  • someone looking for something new and exciting to do from home
  • or intends to practice a particular style for a long time and periodically receive supplemental training in person.

The hybrid model was the model I followed as a distance student of Prof. Em. Sam FS Chin. It took me about three years to finally build up enough skill that other people were interested in training with me. That might seem like a long time, but it was tremendously rewarding in the long run.

I have made many close relationships and have been fortunate to see many new places. When I started out, I didn’t have nearly as many resources available to me as a remote learner as you do today. Today, it’s never been more feasible to learn remotely.

Join Us

Consider my weekly, live online class if you’re interested in learning martial art online. Replays are generally available for a week. I also have a private Discord server where you can ask questions between classes, connect with other students, and access additional materials.

My Zoom classes have no restrictions on how many people can participate with you. I want to help people start study groups for I Liq Chuan in their area.

 Click here to sign up today!

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