Combat and martial arts
Self-defence classes
Practical skills to protect yourself and build confidence.
- Moderateintensity
- ~350kcal per hour
- Low costbudget
- Mediumimpact
Is self-defence classes right for you?
Practical skills to protect yourself and build confidence. It is a moderate-intensity, medium impact activity that you can do indoors, in a group. Expect to burn around 350 calories an hour, based on a 70 kg person.
Anyone can start. Expect to spend up to about £20 a month.
Why try self-defence classes
- Teaches a skill. There is always something new to learn, which keeps it interesting.
- Clears your head. It is a reliable way to lower stress and lift your mood.
- Builds strength. It works your muscles hard enough to make you stronger over time.
How to start self-defence classes
Book a short self-defence course at a community or martial arts centre.
Get the basics: comfortable clothing. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure self-defence classes is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.