Summary
Mixed Martial Arts offers a complete way to stay fit, learn new skills, and build confidence. But the biggest challenge for many people is finding a routine that matches their lifestyle. Whether you work long hours, juggle family commitments, or want a balanced training schedule that supports recovery, there is a way to train MMA without feeling overwhelmed.
A smart weekly routine helps you stay consistent while learning skills at your own pace. It also keeps your body safe by giving you enough time to rest and recover.
This guide explains how to build a weekly routine that is realistic, effective, and sustainable for your goals.
Key Takeaways
- A good MMA routine should match your schedule, fitness level, and recovery needs.
- Mixing striking, grappling, conditioning, and rest days creates balanced progress.
- Consistency matters more than intensity, so training two to three times a week can still deliver strong results.
Step 1: Define Your Training Goals
Start by understanding what you want from MMA. Are you training for fitness, technique, confidence, stress relief, or competition?
Your goals shape how often you train and what types of classes you choose.
Examples:
- If you want general fitness, mix striking and conditioning.
- If you want to learn grappling, add BJJ or wrestling classes.
- If you want to work toward sparring, build fundamentals first.
Being clear about your goals helps you pick the right routine without burnout.
Step 2: Be Honest About Your Weekly Schedule
Look at your week and identify realistic training windows. Even two hours a week can make a big difference if you stay consistent. Common schedules include:
- Two weekday evenings
- One weekend morning
- Shorter sessions during lunch breaks
- Alternating days for rest and training
Your routine should support your lifestyle, not disrupt it.
A balanced MMA routine includes three main elements.
- Striking: Muay Thai or Boxing helps you build coordination, footwork, timing, and cardio.
- Grappling: Brazilian Jiu-Jitsu or wrestling teaches control, transitions, and ground awareness.
- Conditioning: Strength and cardio training help you move better, prevent strains, and bulletproof your body.
You do not need to train all three every week, but rotating them gives you complete development.
Step 4: Build A Sample Weekly Routine
Depending on your schedule, you can adjust it according to your training needs and commitments, but for the general sake, we’ll give examples of two, three, and four-day training routines.
If You Train Two Times A Week
Option A
- Tuesday: Muay Thai or Boxing
- Saturday: BJJ
Option B
Perfect for beginners or busy professionals.
If You Train Three Times A Week
- Monday: Boxing
- Wednesday: BJJ
- Saturday: MMA or conditioning
Balanced and sustainable for most lifestyles.
If You Train Four Times A Week
- Monday: Muay Thai
- Tuesday: BJJ
- Thursday: MMA
- Saturday: Strength and conditioning
Ideal if you want faster progress while maintaining recovery.
Step 5: Prioritize Recovery And Rest
Rest days are part of training. They help your muscles repair and prevent fatigue. You can support recovery by:
If you’re thinking of doing some simple movements, don’t overdo it. Consider doing light movement like walking or mobility work. A routine without recovery will not last long.
Step 6: Track Your Progress
Small improvements make a big difference. Track your training by noting:
- Which techniques did you learned?
- How does your cardio feel?
- Your confidence during drills.
- How consistent you stay.
This helps you stay motivated and adjust your schedule when needed.
FAQs On Fitting In MMA Training For Beginners
Q: Do I Need To Train Every Day To Improve In MMA?
A: No. Two to four days a week is enough for steady progress.
Q: Should Beginners Train Striking Or Grappling First?
A: Either works. Many students start with striking because it feels more familiar, but BJJ is equally beginner-friendly.
Q: Can I Train MMA If I Am Not Very Fit Yet?
A: Yes. MMA classes are designed to help you build fitness gradually.
Q: How Long Does It Take To Feel Comfortable In Training?
A: Most beginners feel more confident after a few weeks of consistent practice.
Q: Is Strength Training Necessary For MMA?
A: It helps with power, control, and injury prevention, but you can add it slowly as you go.
Train MMA On Your Schedule At Evolve MMA Today!
Building a weekly MMA routine does not require major lifestyle changes. With the right balance of training days, recovery, and clear goals, MMA becomes a fun and rewarding part of your week. Progress comes from consistency, not perfection, and every session helps you grow stronger and more confident.
At Evolve MMA, you can build a routine that fits your life with ease. The schedule offers classes from morning to night across Muay Thai, Boxing, Brazilian Jiu-Jitsu, strength training, and more. Whether you are a beginner or an experienced student, you can train at the times that suit your lifestyle and learn from our World Champion instructors who’ll guide your progress every step of the way!
Book your complimentary trial class with our World Champions below!
If you have any other questions regarding Evolve MMA and the programs we offer, you can get in touch with our membership executives at the following locations:
Evolve MMA (CBD)
18 Cross St
#B1-08
Singapore 048423
Phone: (65) 6536 4525
Evolve MMA (Orchard Central)
181 Orchard Road
#06-01 Orchard Central
Singapore 238896
Phone: Evolve MMA (KINEX)
11 Tanjong Katong Road
#02-52 KINEX
Singapore 437157
Phone: Evolve MMA (Star Vista)
1 Vista Exchange Green
#02-26A The Star Vista
Singapore 138617
Phone: (65) 6539 9590
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