Q&A
General
I've never trained before — is that actually ok? Completely. Most of our members hadn't thrown a punch before they walked in either. You'll start in a beginners' session, a coach will run you through the basics, and you'll be partnered with someone friendly who remembers exactly what day one feels like. No experience needed — that's the whole point.
Am I too old to start? No. People start with us in their 30s, 40s and 50s, and not just to potter about — some end up competing. Your body's more capable than the story in your head. The only people who left it too late are the ones still saying "one day."
I'm really unfit. Should I get in shape first? Nope, that's backwards — getting fit is the point. That's what you're walking in to do, not something to sort out beforehand. Go at your own pace, grab water whenever, sit a round out if you need to. Nobody's watching the new person and judging.
Which class should I start with? Don't overthink it. In your first week, try a striking class, a BJJ class, and a strength session — three completely different feelings, and one of them will click. Have a look at the New to MMA page and we'll point you in the right direction.
Can I just come and watch a class first? Of course. Come down, have a look, get a feel for the room and chat to a coach. No pressure to jump in until you're ready.
Training & safety
Will I get hurt? It's a contact sport and we won't pretend it isn't. But beginner training is controlled: technique first, you tap the second you want out, and there's always a coach watching the room. Most of the soreness is the good kind — and honestly, you're more likely to tweak something playing weekend footy.
Will I have to spar or fight on day one? No. Early training is drills, pads and bags — not getting hit. Sparring is optional, and it only comes once you've actually got your defence sorted. You set the pace, and nobody's fighting anyone on their first day.
Is it safe? Every contact sport carries some risk, and we take managing it seriously. Training is supervised, controlled, and built around tapping early and looking after your partner. You're rolling with people who are watching out for you — not trying to take your head off.
I keep getting tapped / submitted. Am I just bad at this? No — that's the job, not a sign you're failing. Everyone gets tapped constantly when they start, and plenty of black belts still tap every session. Each one's a lesson in what to fix. The only people who get hurt are the ones too proud to tap. Leave the ego at the door and you'll learn twice as fast.
Do I need to be flexible or a certain body type for BJJ? No. You don't need to touch your toes — you need to learn to move your body into good positions, and that comes with reps, not yoga. All shapes, sizes and ages on the mat.
What to expect
What should I wear and bring? Comfy gym gear — shorts and a t-shirt are fine. Bring a water bottle and yourself. You don't need any kit to start.
Do I need my own gear, or can I borrow some? You don't need anything to start — we've got spare gloves and pads for your first sessions. And with your first week you get a pair of gloves to keep, so you're sorted from there.
What actually happens on my first day? Rock up about 10 minutes early and someone will be there to say hi — you won't be left standing around. You'll get a quick tour, tell the coach you're new, get partnered with someone friendly, and go at your own pace. No spar, no fight, no getting hit on day one. Full stop.
A few house rules. Nothing complicated — keep your fingernails and toenails trimmed (your training partners will thank you), no shoes on the mats, and give yourself and your kit a wash before class. Train clean, train respectful, and you'll fit right in.
How often should I train? Whatever fits your life — but if you can swing it, aim for two or three times a week. Once a week works and plenty of people do it, but training a couple of times sticks the lessons in faster, so each class builds on the last instead of starting fresh.
Do you take kids and teens? Yes — ages 8 and up.
Where are you and how do I get in? We're at 21 McCauley St, Alexandria. If you can't find us, give us a call on 1300 092 020 and we'll sort you out.
The classes
What's the difference between boxing, kickboxing and Muay Thai? Boxing is hands only. Kickboxing adds kicks. Muay Thai is the full set — the "art of eight limbs": fists, elbows, knees and shins, plus the clinch. All three are great workouts and all three are beginner-friendly; come try them and see which one you like the feel of.
What's "No-Gi"? It's Brazilian Jiu-Jitsu without the gi (the kimono) — just shorts and a rashguard, nothing to grab but each other. We run No-Gi because it's training the way you'd actually fight. New to it? You'll start with the basics, partnered up, no pressure.
Women
I'm a woman — will I be comfortable training here? Same coaching, same mats, same respect as everyone else. It's a looked-after room: no creeps, no weird energy, coaches keeping an eye on the whole floor, and anyone who can't behave themselves doesn't last. You're here to train, and we make sure that's all it is. If walking in solo feels like a lot, message us first and we'll set you up with a welcome tour and a proper onboarding.
Already train / competing
I already train — can I just drop in? Yep. Drop in, watch a session, roll with us. You'll know inside a round whether it's your kind of room. Real coaching, hard sparring, partners who'll test you.
Do you have a competition team? Can I compete? We do, and we're actively building it. There are invite-only skill sessions where coaches work on your game individually, plus free semi-private comp-prep for anyone heading to competition — no extra cost. Train consistently, talk to your coach, and we'll back you. We don't charge extra for ambition.
Booking
How does the first week work? It's $49 to get started, and you'll get a free pair of gloves to keep while the offer's on. Come train as much as you like that week and try whatever takes your fancy.
What happens after the first week? If Cortex is your place, we'll sort out a membership that suits how you want to train — easiest to have that chat in person at the gym. No pressure, no hard sell.