Martial arts and combat sports (MA&CS) have emerged as a promising avenue for enhancing health and wellbeing amidst growing concerns about noncommunicable diseases and mental health issues. This study explored the lived experiences of practitioners engaged in modern MA&CS, such as mixed martial arts (MMA), to understand how the practice of modern MA&CS impacts individuals biologically, psychologically and socially. Guided by the Biopsychosocial Model of Health and adopting a social constructivism lens, 16 participants aged 28–55 years underwent semi-structured interviews, exploring the physiological, psychological and social dimensions of their engagement in modern MA&CS. Through thematic analysis, three overarching themes were developed. The first theme highlighted the role of rigorous training in fostering resilience, discipline and personal growth. The second theme demonstrated how MA&CS builds self-confidence, reduces aggression and encourages prosocial behaviour. Lastly, the third theme underscored the importance of gym environments in fostering inclusivity, mutual respect and belonging. Modern MA&CS training transcends the gym offering a unique framework that promotes biopsychosocial wellbeing through resilience, confidence and community connection. Modern MA&CS holds potential for educational, therapeutic and community interventions aimed at fostering holistic wellbeing across diverse contexts.