Do MMA Fighters Lift Weights? (Explained!)

Weight training is an essential component of any MMA fighter workout. This is because MMA (Mixed Martial Arts) is a highly competitive sport that demands a varied mix of talents and traits from participants.

While martial arts techniques, conditioning, and cardio are all crucial, an MMA fighter’s regimen should also include strength training, particularly weightlifting.

In this post, we’ll look at whether or not MMA fighters should lift weights, among other things. Stay tuned!

Do MMA Fighters Lift Weights?

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Most MMA fighters lift weights to develop strength, power, and endurance, all of which are important for ring performance.

To improve their general athleticism and fighting abilities, MMA fighters often mix weightlifting with other activities such as cardio, flexibility training, and martial arts-specific drills.

Otherwise, fighters do not follow weight training plans in the same manner that bodybuilders or aesthetic-focused weight trainers do. In contrast to bodybuilders, MMA fighters prioritize functional strength and agility above hypertrophy and a sculpted physique.

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Why Do Mixed Martial Arts (MMA) Fighters Lift Weights?

Fighters must aim to maximize every aspect of their technique, skill, power, endurance, and strength to perform competently in the MMA cage. As a result, MMA competitors include weightlifting in their training programs to fulfill their needs.

Weight training in the context of MMA focuses on improving muscular endurance and explosive power rather than just on muscle mass increase. Furthermore, other aspects, such as weight loss, must be considered.

The major goal of weightlifting for MMA fighters is to achieve optimum strength relative to their body weight. Given the physically demanding nature of MMA, fighters must be able to create explosive force and speed while getting up from the ground, grappling their opponents, and delivering knockout strikes throughout bouts.

Unfortunately, fighters who do not add weight training into their program will lack the explosive strength and power necessary to compete at the highest level of MMA.

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Do MMA Fighters Lift Heavy Weights?

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Heavy weightlifting is used by MMA fighters to improve their absolute strength, power, and overall performance. Individual tastes and training objectives, however, influence the quantity and frequency of weightlifting.

Functional and complex workouts are preferred by certain fighters, while particular muscle areas are prioritized by others.

Aside from that, the goal of training for an MMA fighter is to enhance the training stimulus while focusing on rapid, explosive motions.

This implies that the fighter’s primary aim isn’t to lift as much weight as possible but rather to periodize their training in a manner that allows for training adaptations that convert into increased sports performance.

Related: The Life-Changing Advantages of MMA Training

How Often Do MMA Fighters Workout?

The frequency with which an MMA fighter lifts weights depends on the athlete’s goals, training time, and fight schedule.

Some MMA Fighters lift weights every day, while others do it just twice a week. If the fighter is preparing for a specific fight, training will be reduced to focus on adequate recuperation and the adaptations built during the previous training block.

If an MMA fighter has a long gap between fights, they may focus more on long-term strength and power development, meaning increased training frequency.

Related: Are you fascinated by MMA fighters’ incredible weight cuts? This article goes into the field of MMA weight-cutting to reveal the tactics used by professional competitors.


Weightlifting is an important part of MMA fighter preparation, providing a variety of advantages that add to their overall effectiveness.

Most MMA fighters lift weights to improve their strength, power, and endurance, which are all necessary for ring performance.

Otherwise, combining weightlifting with other exercises such as cardio, flexibility training, and martial arts-specific drills can enhance mixed martial artists’ overall fitness and fighting ability.