Do you need to be fit for martial arts and self-defence? Some people say fitness is everything. Others say technique is all that matters and fitness is irrelevant. In this video lesson I give my views on the subject.

It is for martial artists and self-defence students of any age, and especially for anyone who has been told they need to be an athlete before they can defend themselves.

Two Different Questions

Fitness for martial arts and fitness for self-defence are not quite the same thing. A sports fighter needs to last several rounds against a trained opponent, so conditioning is a huge part of the job. A self-defence situation is usually very short, very explosive and over in seconds. The demands are different.

That does not mean fitness does not matter in self-defence. A few seconds of all-out effort with adrenaline pumping is exhausting. If you cannot then run, you have a problem.

What Kind of Fitness Matters

For most people, I would focus on:

  • Short, hard bursts. Being able to go all out for a short time, then move away
  • Recovery. Getting your breath back quickly
  • Mobility. Being able to move freely, get up off the floor and turn quickly
  • Enough strength to keep good structure when someone pushes or grabs you

You do not need to run marathons, and you do not need a bodybuilder's physique. You need to be able to move well under stress.

Skill Comes First, Fitness Supports It

Good technique lets you do more with less. Relaxed movement, good balance and hitting the right target mean you use less energy and need less strength. That is especially important for older or less athletic people.

But do not use that as an excuse to do nothing. Better fitness makes every skill easier to use, and it makes your training better too, because you can practise for longer with good form.

Fit It Around Your Training

Simple, regular work is better than extreme bursts you cannot keep up. Shadowboxing, bagwork, bodyweight work and walking all count.

Take It Further

If you are older or not especially athletic, Fight Like An Old Man shows how to defend yourself without relying on fitness and strength. For a structured self-defence syllabus, see the Pressure Point Self Defense Course.