How To Design A Sustainable Martial Arts Routine For Busy Professionals

Most of us are pretty busy these days, juggling family responsibilities, work meetings, and probably too many cups of coffee. Finding room in your schedule for your martial arts routine is more challenging than it has ever been in today’s fast-paced world.

While balancing a busy schedule with martial arts training might seem impossible, it doesn’t have to be. This article will give you tips on fitting your martial arts training routine into your busy schedule and using it to improve your performances outside the dojo.

Balancing Martial Arts Training With A Busy Schedule

Working full-time can drain your motivation to train since the last thing you want to do after a hectic day is throw on a Gi. The key to balancing your training with your work or school life is finding ways to integrate it into your routine without burning out.

Some of the things anyone with a busy schedule can do to get the most out of their training include:

1) Set Attainable Training Goals

Focus on your own progress by setting realistic goals and committing to 2-3 martial arts training sessions per week, rather than comparing yourself to those with more time.

One of the first things you should do is stop comparing yourself to your training partners who have more free time to train. Some martial artists train multiple times a day, five to six times a week, so don’t expect to progress as fast as they do.

Try to find two to three slots you can dedicate to training, and you won’t have any problem picking up any martial art. You just won’t learn as quickly as someone who trains six times weekly.

Some of the questions you should ask yourself when trying to figure out what your training schedule will look like should include:

• How much time can you dedicate to training? Your growth will be severely limited if you can’t train more than once a week.
• What are your main goals? Are you trying to get in shape, become more active, or improve your self-defense abilities?
• What are your energy levels like during the week? Are there days or times of the day you feel more motivated than others?

Once these questions have been answered, set specific goals like “I want to work on my Muay Thai three times a week” and stick to them.

2) Focus On The Fundamentals

As a beginner, focus on mastering the fundamentals of your martial art before tackling advanced techniques.

There’s no need to worry about fancy techniques as a beginner with limited time to train. Instead, focus on the fundamentals of whatever style you choose and master them before moving on to more complicated techniques.

For example, a Brazilian Jiu-Jitsu (BJJ) player should focus on learning fundamentals like guard passes, basic submissions, and defense instead of focusing on advanced techniques like helicopter armbars.

3) Defend Your Training Time

Treat your training sessions like vital appointments—schedule them and stick to them unless there’s an emergency or your body needs rest.

Anyone with a busy schedule knows nothing gets done if it isn’t scheduled; the same applies to your training. You would never skip an important meeting at work, so you shouldn’t skip out training days unless your body needs a break or an emergency occurs.

Pencil in the time you’ve allocated to your training in your schedule to make sure nothing else gets booked for that period. Consistency is required to grow as a martial artist, so treat your training sessions like important appointments.

4) Train Smart

Efficiency is everything when you’re pressed for time. For example, instead of trying to speed through a full workout on strength and conditioning days, use training methods like high-intensity interval training (HIIT) or circuit training to drastically reduce how long it takes you to get through a workout.

5) Find A Gym That Fits Your Busy Schedule

Large gyms like Evolve MMA offer flexible schedules, multiple locations, and full amenities, making them ideal for busy individuals compared to smaller gyms with limited class timings.

All martial arts gyms aren’t equal in terms of how well they fit your schedule. For example, large gyms like Evolve MMA have gyms in multiple locations all over Singapore, with classes going on throughout the day. In contrast, smaller gyms might only offer one or two classes daily.

Larger gyms like Evolve MMA are more likely to have facilities that suit your busy schedule, such as individual shower units, a cryotherapy recovery center, and a strength and conditioning area.

Such amenities allow you to get all aspects of your martial arts training and strength and conditioning done in the same place. You can freshen up in the shower before returning to your daily routine. Traveling to different locations for different aspects of your training and workout routine would take a lot more time you don’t have to spare.

6) Improvise When Necessary

While we recommend doing everything in your power to avoid missing your martial arts classes, we all know life always finds a way to ruin your plans on some days. That’s where your ability to improvise comes in.

Find a way to compensate if you can’t make it to the gym on a training day. For example, you can watch some technique breakdowns on websites like Evolve University or perform bodyweight exercises at home. The bottom line is to use your creativity to create a substitute workout whenever you miss a class.

7) Make Training Days Fun

Training alongside others creates natural connections, with shared goals making interactions and camaraderie flow effortlessly.

One of the remarkable things about learning martial arts is that your training will always be fun with good instructors and teammates. Selecting a martial art you are highly interested in is also essential. That way, heading to the dojo to train will never feel like a chore.

If you ever find yourself getting bored with your training, consider adding another martial art to your training routine.

Your martial arts training should be an outlet for you to destress from your busy schedule. It should never be a cause of stress in your life.

8) Don’t Neglect Recovery

Giving your body enough time to recover from your martial arts training is just as important as consistently showing up for practice. Listen to your body and take breaks when needed. Ensure your classes are spaced out during the week to give your body enough time to recover between classes.

Other things you can do to speed up recovery include getting eight to nine hours of sleep daily, stretching after each training session, and using recovery tools like foam rollers, massage guns, and cryotherapy chambers.

Make Martial Arts A Part Of Your Lifestyle, Not Just Another Task

Mastering a martial art isn’t about how many hours you can dedicate to training daily. It’s about being consistent, efficient, and enjoying the process.

Ready to balance your busy life with martial arts training? Sign up for a complimentary class at Evolve MMA for a first-hand look at what working with world-class instructors is like.

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 (Far East Square)
26 China Street
Far East Square #01-01
Singapore 049568
Phone: 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