Why Being in Shape Is Essential for Real Self Defence - By Sensei Liam Musiak

One thing I will always stand by is this:

Self-defence demands a body that can move.

Not a perfect body.

Not a fast body.

Not a “fighter’s” body.

But a body that is as capable as it personally can be.

This has nothing to do with vanity, gym culture, or looking a certain way.

It is about survival.

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Yes — some people have medical conditions or limitations

And that is absolutely fine.

Not everyone has the same starting point, ability level, or physical capability.

But here is the truth we don’t like to say:

Most people who are out of shape are not dealing with medical barriers — they’re dealing with comfort, inactivity, or lack of consistent training.

In my experience, nine out of ten out-of-shape Karateka have:

• no serious injury

• no mobility condition

• no disability

• no legitimate physical restriction

They’re simply not training enough, not pushing enough, or not prioritising fitness at all.

And when it comes to real self-defence, that matters.

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“Just end it with one or two moves.” Yes… but only in theory.

People love to say:

“That’s why you end a situation fast — one or two good moves.”

And yes, ending it quickly is ideal.

But that assumes a perfect world — not the real one.

Because the moment you add:

• a second attacker

• a third attacker

• someone grabbing you from behind

• a sudden shove

• a blind-side punch

• a takedown

• a weapon

• a confined environment

• alcohol, adrenaline, panic, darkness, or surprise

Those “one or two moves” suddenly require:

✔ speed

✔ balance

✔ power

✔ explosiveness

✔ endurance

✔ footwork

✔ spatial awareness

And if you don’t have those physical attributes, you cannot deploy the techniques, no matter how good your martial arts knowledge is.

Violence takes effort.

Movement takes energy.

Escape takes fitness.

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In real situations, your body decides your survival before your technique does

People imagine self-defence as clean combinations and perfect movement.

Reality is:

• you’re shocked

• your breathing spikes

• your legs feel heavy

• your heart rate is out of control

• your coordination is reduced

• adrenaline kills your fine motor skills

• everything becomes chaotic

This is why fitness is not optional.

You need a body that can:

• move fast

• move explosively

• recover quickly

• stay balanced

• resist fatigue

• escape pressure

• push through pain or fear

Even if you never fight, fitness protects you from:

• being dragged

• being pinned

• being overwhelmed

• being ganged up on

• being unable to escape

Self-defence is not about looking athletic — it’s about being capable.

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Conclusion: Be the best version of yourself

You don’t need to look like an athlete.

You don’t need six-pack abs.

You don’t need insane strength.

But you do need:

• the best cardio you personally can build

• the best mobility you personally can reach

• the best strength you personally can develop

• the best reaction time you personally can achieve

The goal is not perfection.

The goal is readiness.

Every body is different — but every person can improve.

And in real self-defence, that improvement may be what saves you.