How to Start Martial Arts If You’re Out of Shape or Haven’t Worked Out in Years

Getting back into fitness—or starting for the first time—can feel intimidating. Maybe you haven’t worked out in years, or you feel like you’re too out of shape to even step foot in a martial arts class. But here’s the truth: martial arts is for everyone, no matter your fitness level.

At Phoenix Martial Arts, we welcome beginners of all backgrounds, including those who haven’t exercised in a long time. You don’t need to be fit to start martial arts—martial arts will get you fit.

If you’ve been thinking about trying martial arts but feel unsure because you’re out of shape, this guide will show you exactly how to ease into training, build confidence, and enjoy the journey.

Why Martial Arts is the Perfect Workout for Beginners

Many people assume that you need to be fit before joining a martial arts class, but that’s simply not true. In fact, martial arts is one of the best ways to rebuild strength, stamina, and flexibility—all while having fun and learning valuable skills.

Here’s why martial arts is a great choice if you haven’t exercised in years:

✅ No Prior Fitness Required – Classes are structured so you can start at your own pace.
✅ Full-Body Workout – Martial arts improves cardio, strength, and flexibility all in one.
✅ Fun and Engaging – Unlike traditional workouts, martial arts keeps you motivated and excited.
✅ Supportive Environment – At Phoenix Martial Arts, we focus on growth, not perfection.
✅ Boosts Mental Strength – Overcoming challenges in class helps build confidence and discipline.

Now that you know martial arts is a beginner-friendly option, let’s talk about how to get started the right way.

Step 1: Shift Your Mindset – You’re Never “Too Out of Shape” to Start

The first and most important step is to drop the fear of not being “fit enough.”

Many beginners worry:
❌ “What if I can’t keep up?”
❌ “I don’t want to embarrass myself.”
❌ “What if I look silly?”

The reality? Every single martial artist was once a beginner. No one expects you to be perfect on day one!

At Phoenix Martial Arts, our instructors are patient and supportive. You’re not competing with anyone—your only competition is yesterday’s version of yourself.

Step 2: Start with Small, Manageable Workouts at Home

If you’re worried about endurance or strength, start preparing your body with simple exercises at home. Try this beginner-friendly routine before your first martial arts class:

🏃‍♂️ 5-Minute Warm-Up: Light jogging or jumping jacks to get your heart rate up.
🦵 Bodyweight Squats (10 reps): Builds lower-body strength.
💪 Push-Ups (5-10 reps): Modifications like knee push-ups are great for beginners.
🔥 Plank (30 seconds): Strengthens your core for better balance.
🦶 Shadow Boxing (30 seconds): Practice basic punches to get comfortable with movement.

Even just 10 minutes a day will help build stamina and confidence before your first class.

Step 3: Choose the Right Martial Arts Class for Beginners

Not all martial arts styles are the same. Some are more physically demanding, while others are beginner-friendly. At Phoenix Martial Arts, we offer classes that cater to all fitness levels, so you can ease into training without pressure.

Here’s what to look for in a beginner-friendly class:

✅ A welcoming environment – Supportive instructors and fellow students.
✅ Fundamentals-focused – Classes that focus on basic techniques and conditioning.
✅ Adaptable training – Instructors who modify exercises to fit your fitness level.

When you enroll in Phoenix Martial Arts, we help you find the perfect starting point so you feel comfortable and confident from day one.

Step 4: Listen to Your Body and Pace Yourself

One of the biggest mistakes beginners make is pushing too hard too soon. Martial arts is exciting, but remember—you’re building endurance and strength over time.

💡 Tips for Pacing Yourself:
👉 Go slow at first – Focus on technique rather than intensity.
👉 Take breaks – Rest when needed, especially during cardio-heavy drills.
👉 Hydrate and fuel properly – Drink water and eat a balanced meal before class.
👉 Stretch after class – Helps prevent soreness and improves flexibility.

By listening to your body and gradually increasing your intensity, you’ll improve faster without burnout or injury.

Step 5: Stay Consistent and Celebrate Small Wins

Results won’t happen overnight, but small progress adds up quickly. The key to success is consistency—even if you feel slow or uncoordinated at first.

💪 Celebrate these small victories:
🎯 Completing your first full class
🎯 Mastering a basic kick or punch
🎯 Lasting longer in cardio drills
🎯 Feeling stronger and more confident

Every time you show up, you’re one step closer to a fitter, stronger version of yourself.

Step 6: Join a Supportive Community

One of the best parts about martial arts is the community. Unlike going to a gym alone, martial arts training connects you with instructors and classmates who support your journey.

At Phoenix Martial Arts, we foster a positive, encouraging environment where everyone—no matter their fitness level—feels welcome. Whether you’re here to lose weight, get stronger, or just try something new, you’re not alone in your journey.

Ready to Start? Let’s Do This Together!

If you’ve been thinking about trying martial arts but feel out of shape, now is the perfect time to start. No experience? No problem. Haven’t exercised in years? That’s okay.

At Phoenix Martial Arts, we’re here to guide you every step of the way. Our beginner-friendly classes will help you:

🔥 Get fit at your own pace
🔥 Improve flexibility, strength, and endurance
🔥 Build confidence and mental toughness
🔥 Have fun while learning valuable self-defence skills

You don’t have to be fit to start martial arts—martial arts will get you fit.

📅 Ready to begin? Sign up for your first class at Phoenix Martial Arts today!