Do MMA Fighters Lift Weights?

MMA fighters definitely lift weights because they are well aware of the fact that weightlifting is crucial to training areas of the body that they need strengthened for fighting.

In this brief article, we will be exploring MMA fighters and weight lifting. How they train, why they train, and how you can learn how to train like an MMA fighter.


How Often Do MMA Fighters Lift Weights?

MMA Fighters lift weights between 1 and 4 times per week. 

The main goal of a fighter in terms of building their body is making gains. Making gains is basically just gym lingo for how your body is developing in terms of weight loss or weight gain, and building muscle mass and strength. 

With this concept in mind in terms of how often an MMA fighter trains, again, it really comes down to what exactly it is that they are trying to accomplish for their body and skill-set. From a general standpoint, if an MMA fighter is attending a fight camp to train for a bout, they are typically going to train with weights about 1 to 2 times a week (on average). But, when they are out of a training camp, you can see that figure double to about 2 to 4 times a week. It really just boils down to the fighter, the trainer, what is trying to be accomplished, and what the timeline is as well (along with a number of other things). 


Do MMA Fighters Train Arms?

MMA fighters do train arms, because arm endurance is one of the most important aspects of MMA training.

In fact, it is one of the most essential areas of the body to train. Arm endurance is an incredibly important aspect of MMA training. This is largely due to the fact that fighters need to make sure that they are keeping their hands up to protect their face, and they also need to have enough endurance and arm strength to be able to quickly and efficiently throw punches throughout the duration of any training session or fight.


Do Fighters Bench Press?

MMA fighters definitely bench press and utilize other types of powerlifting exercises as a method to go about building muscle strength and endurance that will assist in increasing their overall odds of winning a fight.

Due to the fact that the bench press is easily one of the most difficult exercises in strength and weight training it is also one of the most successful methods for MMA fighters to take advantage of in terms of maximizing their overall upper body strength.


How Should You Lift Weights for MMA?

You can start lifting weights by joining a gym or hiring a trainer, but you can also simply invest in some weight lifting equipment and workout at home as well. Set a routine and stick to it for maximum results.  

If you are new to weight training or are simply looking to amp up your current workout and learn how to effectively weight train like an MMA fighter, here are some of the best weight lifting exercises that you may want to learn how to utilize:

Workout 1:

    • Rows – 3 sets of 5
    • Bench Press – 3 sets of 5
    • Squat – 3 sets of 5

Workout 2:

  • Pull-ups – 3 sets of 3
  • Military Press – 3 sets of 5
  • Deadlift – 3 sets of 10

Workout 3:

  • Push Press or Incline Press or Dips – 3 sets of 10
  • Step-ups – 3 sets of 5
  • Power Cleans or Power Snatches – 5 sets of 3

These sets can definitely be mixed and matched. Be sure to always take a day off from weight training in between your days. For example, do one of the weight training workouts only on Monday, do a different one on Wednesday, and then the final one on Friday, and do another form of training on the days in between, such as cardio. This gives your muscles a change to rest, restore, and get ready for more. 

Weight lifting like a MMA fighter really isn’t that complex. Take the knowledge that you have learned from this article and run with it. If you are in question of what other forms of weight lifting you can opt to incorporate into your workout, be sure to ask a professional trainer for more info and tips on safety as well.