Since body weight influences strength, power, and overall performance, weight classes are crucial in mixed martial arts (MMA). A previous post explains that weight classes in MMA divide fighters based on their size and weight to ensure safety, fairness, and strategy in a sport that otherwise requires a high level of physical contact.
Through weight classes that range from strawweight (115 lbs) to heavyweight (typically up to 265 pounds), matches can be a level playing field with a reduced risk of serious injuries for all fighters.
However, those whose body mass index (BMI) is higher than what is considered to be normal weight for a given height may be hesitant to start MMA training. Considering about one in three adults (30.7%) in the United States are overweight, they may be able to fit into the upper limit weight classes but not have similar size and abilities as their counterparts.
Nonetheless, you shouldn’t be scared to step foot into a martial arts mat even if you are overweight. MMA itself can benefit weight loss and overall health, ultimately helping you reduce the risk of obesity. Despite weight-related complications like a rapid and irregular heart rate making training disproportionately more difficult, you can optimize your MMA journey to build up your strength, endurance, and athletic performance.
Below are strategies to help get you in shape and maximize the health benefits of MMA training.
Start with a medical check-up
MMA encourages you to move more and burn more calories, thus making it a viable exercise option to improve your health, build confidence, and achieve a healthier weight. However, it’s best to talk with a health professional before training to be advised on your health status and set realistic weight goals throughout your MMA fitness journey.
In this case, it’s worth considering signing up for an online weight loss clinic with doctors who are certified to manage weight loss treatment plans and can provide compassionate care. Through the program’s key features like 1:1 check-ins, a tailored nutrition program, and prescription medications for those who qualify, you can safely train MMA and other combat sports while still taking into account pre-existing conditions that may affect your training and performance.
Add strength training to your routine
When preparing for MMA, it helps to add strength training to your fitness regimen. Strength training exercises, such as push-ups and weight lifting, not only burn more calories but also increase your lean muscle mass to improve your martial arts performance.
In fact, research published in the International Journal of Environmental Research and Public Health notes that strength training programs for combat sports athletes have helped them improve their maximal dynamic and isometric strength, muscle power, flexibility, and balance. Additionally, strength training can correct postural issues that may stem from carrying extra weight, thus helping you reduce the risk of injuries during MMA training and fighting.
Sign up for professional assistance
Lastly, it helps to sign up for professional assistance to ensure that your MMA training plan is suitable for your fitness level. Research published in the journal Nutrients found that combat sports athletes also practice weight loss strategies like increasing exercise and gradually dieting to prepare for competitions. As such, professional MMA coaches and trainers can help you work out properly in a way that achieves and sustains your weight goals.
While MMA training can be a helpful tool for weight loss and management, remember to complement the sport with other healthy lifestyle changes, such as eating a nutrient-rich diet. Despite the physical challenges you may face due to your weight, investing in medical consultations, strength training, and professional coaching can make a difference in your performance and holistic wellness.
