Why Taekwondo Might Just Be the Perfect Midlife Sport

I’ll start with a disclaimer: I might change my mind tomorrow or in a few weeks. But right now, I stand by this statement—and I’ll explain why.

A few years ago, I took the plunge and signed up for a three-month trial of Taekwondo. My son had been involved in the sport for a while, and I had dabbled in it myself as a teenager. I had to stop back then due to a car accident that left me without transportation, which was a real disappointment—especially because it was the perfect class for me. At 16, I was the only teen in a sea of younger kids, and the instructors were college-age. Let’s just say I didn’t mind sparring with them.

Fast forward to now: this time, I’m not in it for the hot instructors.

Now I’m here for the joy of movement, the mental challenge, and the community—especially the community of women that’s formed. I typically attend the adult classes a couple of mornings each week. Our core group includes women in their 30s, 40s, and 50s who all started around the same time and are progressing together. There’s something comforting about not being the only adult surrounded by a bunch of kids—especially when your own kid outranks you!

Why is this the perfect midlife sport?

As we move through our 30s, 40s, and into perimenopause and beyond, our bodies and wellness needs change. Hours on the elliptical or chasing calories burned just don’t cut it anymore.

What we need is movement that builds strength, improves mobility and balance, and engages the brain. In one 45-minute Taekwondo class, I realized I was getting all of that.

Let’s break it down:

Mental Challenge
Try this: run backward and throw a punch.

Now, do it while moving in a circle—making turns and avoiding walls or other people.

Then, add a low block with one arm while punching with the other. All of this while still running backward.

It’s the mental equivalent of patting your head and rubbing your stomach—while moving.

And that’s just one piece of it. Taekwondo includes a series of forms (called poomsae) that you learn as you progress. The style I train in requires learning 10 forms on the way to a black belt, and you’re expected to retain and perform any of them at any time. We don’t learn and forget—we layer them. Recently, I blanked on a form I usually know like the back of my hand. It came back, but not without effort. For someone with a family history of cognitive decline, that kind of brain work matters.

Balance
Balance is a big one. With a name that literally translates to "the art of kicking and punching," you can bet there are plenty of kicks involved. And when you’re kicking barefoot, with control, sometimes slowly, sometimes spinning—your balance is constantly challenged and developed.

We do a lot of controlled, slow kicks that fire up the stabilizing muscles and send balance signals from the feet up to the core and hips. Sure, there’s a fair bit of wobbling and hopping, and occasionally the spins throw us for a loop—quite literally—but it’s incredibly effective. And let’s be honest: there’s a thrill in landing a flying sidekick. That feeling? Absolute empowerment.

Mobility
As someone with chronically tight hamstrings, mobility is a constant challenge. When I kick fast and with momentum, I can get my leg pretty high. But when the instructor asks for slow and controlled movements? Suddenly, hip height feels like a stretch—literally. That’s exactly why I need it. These kicks keep me accountable to my mobility training, and seeing other women easily fold into deep stretches while I struggle? That’s some serious motivation.

Strength
Taekwondo isn’t weightlifting, but it absolutely builds strength. We use our body weight a lot: push-ups, partner work, punching drills, sparring, kicking heavy bags. Some days we even throw in dumbbells or a quick HIIT circuit. It’s a full-body workout, and you feel it.

Community
The final piece—the one I didn’t expect to love as much as I do—is the community. Making friends as an adult can be tough. If you're an introvert or just not someone who naturally jumps into social groups, it can feel nearly impossible. But something about sweating together, learning together, and progressing side by side builds bonds fast.

Even during the years when in-person classes weren’t always an option, we stayed connected. We did online training sessions, group chats, socially-distanced outdoor workouts, and virtual hangouts. That support system was vital then, and it still is now. We encourage each other, celebrate each other's wins, and yes, even make fun of each other (lovingly) when someone forgets a form or completely misses a target.

So, is Taekwondo the perfect midlife sport?

For me, right now—it checks all the boxes: strength, balance, mobility, mental stimulation, and community. Plus, it’s fun. I didn’t know how much I needed that.

When I tell people I go to Taekwondo, they often assume I’m just dropping my kid off. When I clarify that I’m the one in class, they usually don’t know what to say. That’s okay. It’s not for everyone.

But maybe it could be for you?

What’s your perfect midlife sport? I’d love to hear about it. Who knows—maybe I’ll give it a try.