Sports and Fitness in Malta: The Honest Expat Guide

Malta Fitness Reality: What to Really Expect

Malta is just 316 square kilometres—smaller than Munich. That means: short distances, but limited options. The fitness scene is mainly focused on three areas: Sliema/St. Julians (the expat hub), Valletta (for culture lovers), and Mosta (more affordable, but authentically Maltese).

The Climate Dilemma: When Exercising in Malta Makes Sense

From June to September, temperatures range from 28–40°C. Outdoor sports are only bearable early in the morning (before 8 am) or in the evening (after 7 pm). Speaking from experience: a 10-kilometre run at 11 am in July almost landed me in the hospital.

The golden season for outdoor activities? October to May. Temperatures then are a pleasant 15–25°C, perfect for hiking, cycling, or beach workouts.

Transport and Accessibility: The Bus Factor

Malta’s bus system is… let’s call it quirky. Buses arrive when they please, and the timetable is more of a suggestion than a promise. For your fitness routine, this means:

• Choose a gym within walking distance of your accommodation
• Or invest in a used bike (€150–300)
• Taxi apps like Bolt work well, but aren’t cheap
• For longer stays, renting a car often saves money

Language Barriers in Maltese Fitness

English is an official language, but many trainers speak mainly Maltese (Malti—a blend of Arabic and Italian). Not an issue in international gyms, but in local studios, it can get interesting. My tip: Learn a few basic Maltese terms—the locals will love it and be even more helpful.

The Best Gyms in Malta for International Expats

After two years and about 20 different gym visits, I’ve worked out a clear hierarchy. These are the studios that really work for expats:

Premium Category: Luxury with a Sea View

Hilton Malta Spa & Fitness Centre (St. Julians)
This is the Mercedes of Maltese gyms. State-of-the-art Technogym equipment, a pool with sea views, and truly qualified personal trainers. The downside? €90 per month for non-hotel guests—it’s pricey. But if you’re one of the high-net-worth individuals like my intro’s Dr. Mara, it’s well worth it.

Virgin Active Malta (Ta Xbiex)
The British chain has opened a Maltese branch and brings international standards. Group classes in English, modern equipment, and a mostly English-speaking expat community. €65 per month, but with flexible short-term contracts for you Anna-types out there.

Mid-range: Best Value for Money

Gym Plus (various locations)
A Maltese chain with sites in Sliema, Msida, and Qormi. Good equipment, reasonable prices (€35–45/month), and trainers who usually speak English. The Sliema location is especially expat-friendly—feels like half of Malta’s German IT crowd trains here.

Budget Options: Cheap and Functional

Energie Fitness (Sliema)
€30/month for basic equipment and a location you can walk to from most expat apartments. The gear isn’t new, but does the job. Perfect for Luca-types wanting to test things out for six months without breaking the bank.

Specialist Studios: For Variety Seekers

CrossFit Malta (several boxes)
The CrossFit scene here is small but internationally mixed. Three boxes on the island, classes in English, and you’ll find your feet quickly. Drop-in classes for €20, monthly memberships €120—it’s pricey, but the community is worth its weight in gold.

Yoga Studios
Malta’s yoga scene is surprisingly lively. The Yoga Lounge in Sliema and Modo Yoga in St. Julians offer classes in English. €15–20 per class, or €80–100 for monthly packages.

Diving Schools Malta: From Beginner to Pro Diver

Malta is a diver’s paradise. The Mediterranean here is crystal clear, the wrecks are legendary, and with over 50 dive sites packed into a small area, there’s something for every level. I started here as a complete beginner and became an Advanced Open Water Diver—here’s my honest take on local dive schools.

Top Dive Schools for International Expats

Dive Systems Malta (Sliema)
A PADI 5-Star Dive Centre and my first stop. German, English, and Maltese instructors, modern gear, and courses for all PADI levels. The Open Water Diver course costs €450—not cheap, but the quality’s there. A big plus: They also offer Try Scuba taster lessons for €65.

Octopus Garden Diving Centre (Qawra)
A bit cheaper (Open Water for €380), popular for longer-term expats. The owner’s British, the team’s international, and they regularly organise fun dives for certified divers. Perfect for Luca-types staying longer and wanting a community.

Malta Dive Sites: The Highlights

Blue Hole (Gozo)
The Instagram star among dive sites. A natural window in the reef, diving straight into the open sea. Breathtaking, but for experienced divers only. The currents can be tricky—I’ve seen beginners panic here.

HMS Maori Wreck
A British WWII destroyer, 14 metres deep off Valletta. Perfect for Advanced Open Water Divers and a real underwater history experience. Guided dives: €35–45.

• Beginner spots: Cirkewwa, St. Georges Bay, Delimara Point
• Advanced: Blue Hole, Cathedral Cave, Um El Faroud Wreck
• Tech diving: HMS Stubborn, Rozi Wreck (special certifications required)

Dive Gear in Malta: Buy or Rent?

For a taster: Renting makes sense (€15–25 per day for full kit). If you’re staying longer or diving regularly, investing is worthwhile. There are two solid dive shops:

Dive Shack (Bugibba): Wide selection, fair prices, English spoken
Technical Diving Malta (Sliema): Specialists in tech diving and top-grade gear

My setup (mask, snorkel, fins, 5mm wetsuit) cost €280 and paid for itself after 15–20 dives.

Outdoor Activities Malta: More Than Just Beaches and Sun

Malta surprises you with a variety of outdoor activities far beyond the classic beach lifestyle. After two years, I’ve tried almost everything—here are the adventures truly worth it.

Hiking Malta: The Best Trails for Expats

Dingli Cliffs Walk
The classic: 6 km along Malta’s highest cliffs, overlooking the open sea. Best early morning or before sunset—the midday heat makes it tough. Difficulty: easy to medium. Perfect for Anna-types winding down after a workday.

Golden Bay to Ghajn Tuffieha Trail
A hidden trail between two of Malta’s most beautiful bays. 3 km but with steep ups and downs. Your reward: two dream beaches to swim after the hike. Warning: In summer, bring plenty of water.

Gozo Coastal Walk
The sister island offers spectacular coastal paths. From Xlendi to Ta Cenc is 8 km through wild landscapes. Catch: You need a car or organised tour to get to Gozo. The ferry runs every 45 minutes, €4.65 each way.

Climbing & Bouldering: Malta’s Vertical Side

Malta is a climbing hotspot with over 1,500 routes—who would have guessed? The limestone provides perfect conditions for sport and traditional climbing.

Top climbing areas:

• Gozo (Mgarr ix-Xini): 200+ routes, grades 4 to 8c
• Selmun Peninsula: Technical routes with sea views
• Dingli Cliffs: Traditional climbing for advanced

Downside: There’s no climbing gym in Malta. It’s outdoor-only, so bad weather can ruin plans. The local climbing community is small but helpful. Facebook group Malta Rock Climbing is your entry point.

Watersports Malta: Beyond Swimming

Stand-Up Paddleboarding (SUP)
Perfect for calm bay waters. Board hire: €15–20 per hour, lessons for beginners €35. St. George’s Bay and Mellieha Bay are ideal for newbies. I paddle regularly in St. Paul’s Bay—less touristy and usually wind-sheltered.

Kitesurfing
Mellieha Bay is the hotspot. The wind’s unpredictable—Malta sits in a wind shadow. Better conditions in winter (November–March). Lessons from €200 for three days, kit hire €50 per day.

Cycling Malta: Challenges and Opportunities

Let’s be honest: Malta isn’t a cyclist’s paradise. Narrow roads, aggressive drivers, and plenty of hills make for a tough ride. But there are bright spots:

Mountain bike trails: Off-road, you’ll find fantastic paths across Maltas garrigue (Mediterranean shrublands)—especially near Dingli and on Gozo.
Road biking: Early mornings (before 7 am), roads are relatively quiet. Classic route: Valletta–Mdina–Dingli loop (35 km).

Bike hire: €15–25 per day, second-hand purchases from €150. Bike Rental Malta in Sliema is expat-friendly and offers e-bikes (€30/day).

Malta Fitness Costs: What You Actually Pay

Malta has become expensive—you really feel it in sports and fitness. After two years, I can tell you exactly what to expect. Spoiler: it’s more than you think, but still less than London or Zurich.

Gym Memberships: The Reality Check

Prices vary greatly by standard and location:

• Budget studios: €25–35/month (minimum contract usually 12 months)
• Mid-range: €45–65/month (often more flexible contracts)
• Premium clubs: €80–120/month (day- and week-passes available)

My tip for Anna-types with short stays: many gyms offer day passes (€8–15) or weekly passes (€35–50). For a ten-day workation, that’s often cheaper than a monthly membership.

Personal Training in Malta: Luxury or Necessity?

Personal trainers cost €35–80 per hour—a big range depending on qualification and reputation. Most international trainers work in premium studios. For beginners, a basic trainer for €35–45/hr is usually enough.

When personal training makes sense:

• You’re new to fitness and want to avoid injuries
• Specific goals (weight loss, strength, injury rehab)
• You want to get into the local fitness community quickly

Buying vs. Renting Equipment: A Cost Analysis

Sports equipment is pricey in Malta—higher transport costs and limited competition push up the prices. Here’s a comparison:

My rule of thumb: If you’ll use something 15–20 times, it’s worth buying second-hand. Facebook Marketplace Malta and the group Malta Buy & Sell are goldmines for used gear.

Hidden Costs: What You Don’t Expect

Transport: Without a car, you can’t get everywhere. Bolt trips to remote climbing or dive sites quickly run €15–25 each way.
Insurance: Especially for expensive kit like dive gear, get sports equipment insurance (from €5/month).
Courses and certifications: PADI courses, climbing licences, SUP instructor training—it adds up to €500–1,000 per year.

Budget Tips for Savvy Expats

1. Try free trial offers: Many gyms offer 3–7 days free
2. Group discounts: Groups of three or four often get 20–30% off
3. Book off-season: Dive courses and gear are cheaper November–March
4. Corporate discounts: Many employers have deals with local gyms
5. Go outdoors: Beach workouts, hiking, swimming cost nothing

Sport Community Malta: Networking During Training

One of the best things about sports in Malta? You’ll make connections quickly. The expat community is small enough that everyone knows each other, but big enough for diversity. In two years, I’ve made most of my Maltese friends through sport.

Facebook Groups: Your Gateway to the Sports Community

Malta loves Facebook groups—and sports are no exception. These groups are absolute gold:

• Malta Running Club: regular group runs, all levels welcome
• Malta Hiking & Walking: weekly hikes, perfect for nature lovers
• Malta Diving Community: find dive buddies, swap gear, share experiences
• CrossFit Malta: small but tight-knit community
• Malta Cycling Club: Sunday rides and cycling events

My tip: Introduce yourself. Hi, I’m new in Malta and looking for training partners always works. Maltese are helpful, and fellow expats know exactly how you feel.

Organized Sports: Clubs and Associations

Malta Marathon Club
Group runs every Wednesday at 6:30 pm from Valletta Waterfront. Free of charge, all speed groups from 5:00 min/km to 7:30 min/km. Here you’ll find Malta’s international running elite—from EU officials to restaurateurs.

Marsa Sports Club
Malta’s most traditional sports club. Golf, tennis, squash, cricket—very British. Membership is pricey (from €800/year), but you’ll move in Malta’s higher social circles. Perfect for Dr. Mara-types who want to network through sport.

Events and Races: Malta Sports Calendar

Malta has a surprisingly full sports calendar. Highlights:

Malta Marathon (February): The event of the year with international participation. 42.2 km across Malta—spectacular but seriously hilly.
Swimrun Malta (October): Swim and run combined, from Gozo to Malta. Hardcore, but unforgettable.
Malta Triathlon (September): Olympic distance in St. Paul’s Bay.

Smaller events nearly every month: 5K parkruns (every Saturday, free), obstacle races, beach volleyball tournaments. Definitely follow the Malta Events Facebook page.

Fitness Meetups for Digital Nomads

The remote worker community regularly organises fitness events:

• Monday Morning Yoga (Ta Xbiex): 7:30 am, free, before coworking starts
• Wednesday Beach Volleyball (Ghadira Bay): 6:00 pm, €5 entry
• Friday Sunset Hike (various locations): hiking + socialising
• Sunday Bike Tours: group cycling tours with café stops

You’ll find these via Malta Digital Nomads and Expats in Malta Facebook groups. Perfect for Luca-types staying longer and looking to network.

Language Exchange + Sport: Twice as Effective

My insider tip: Sports & Languages Malta—an initiative combining sport and language exchange. Every Thursday, play tennis or padel while learning Maltese or practising your English. €10 per session, court and balls included.

The other way around also works: Offer your mother tongue and learn Maltese in return. That’s how I met my climbing partner Paul—he teaches me Maltese, I help him with German. Win-win.

Practical Tips: Fitness Equipment and Alternatives

Malta is small, but sometimes you need to improvise. After two years, I’ve learned every trick to stay fit with limited space and budget.

Home Workout Malta: When the Gym Isn’t an Option

Maltese apartments are tiny—50 square metres for €1,200 rent is average. A home gym is out of the question, but a few essentials will always work:

• Resistance bands set: €15–25, substitute most gym machines
• Yoga mat: €20–30, for stretching and bodyweight exercises
• Kettlebell (12–16 kg): €35–50, perfect for HIIT workouts
• Pull-up bar (door frame): €25–35, if the doors are sturdy enough

My standard routine for 20 square metres: 20 minutes HIIT with a kettlebell and resistance bands. Works on the balcony too—just be mindful of your neighbours. Maltese are noise-sensitive.

Beach Workouts: Free Seaside Fitness Studios

Malta’s beaches make perfect outdoor gyms. Especially Golden Bay and Mellieha Bay have plenty of space for group classes. My favourite beach workout spots:

Ghadira Bay (Mellieha): Long sandy beach, few stones, ideal for sprints and agility drills.
Pretty Bay (Birzebbuga): Quiet, locals-only beach. Ideal for yoga and meditation.
St. George’s Bay: Central but often crowded. Early mornings (before 8 am) are still good.

What works on the beach: Bodyweight training, yoga, volleyball, frisbee, sand sprints
What doesn’t work: Anything with equipment (wind!), loud music (consider others)

Fitness Apps and Online Training: Malta Edition

Internet in Malta is solid, so make use of it. These apps have proven their worth:

• Nike Training Club: Free, works offline, great for small apartments
• Strava: A must-have for runners and cyclists. The Malta community is active
• MyFitnessPal: Counting calories—important, as Maltese food is very rich
• Headspace: Meditation for recovery days or expat stress

YouTube channels for home workouts: Fitness Blender and HIIT Workouts work in any Maltese apartment. 15–30 minutes, no equipment necessary.

Nutrition and Fitness in Malta: The Challenges

Maltese cuisine is tasty, but not fitness-friendly. Pastizzi (flaky pastry), ftira (Maltese bread), and deep-fried food everywhere. Plus, healthy groceries are expensive.

Where to shop healthy:

• Greens Supermarket: Organic options, higher prices, but good quality
• Smart Supermarket: Best value for the basics
• Farmers markets: Saturdays in Marsaxlokk and Ta Qali, fresh vegetables

Meal prep, Malta-style: Cook on Sundays for the whole week. Typical grocery list for €35–40: chicken breast, quinoa, sweet potatoes, broccoli, avocados, eggs, Greek yogurt.

Supplements and Protein: Availability and Prices

Supplements are expensive in Malta—30–50% more than Germany. My strategies:

1. Order online: iHerb ships to Malta, but watch for customs fees
2. Local shops: Protein House in Sliema has the best selection
3. Buy in bulk: For longer stays, stock up every 3–4 months

Whey protein costs €35–50/kg. Alternatives: Greek yogurt (€2–3 per 500g) and eggs (€2.50 for 12) are cheaper protein sources.

Frequently Asked Questions (FAQ)

Are gyms in Malta air-conditioned during summer?

Most modern gyms have AC, but not all are reliable. Premium studios like Virgin Active and Hilton are always comfortable. Budget gyms can get stuffy in peak summer (July/August). My tip: train early in the morning or late at night when it’s cooler inside and out.

Can I learn to dive as a beginner in Malta?

Absolutely! Malta is actually ideal for beginners. The warm, clear water and professional PADI centres make starting easy. An Open Water Diver course takes 3–4 days and costs €380–450. Most dive schools also offer Try Scuba taster sessions for €65—perfect for a first go.

How safe is outdoor sport in Malta for women?

Malta is considered very safe, even for women training alone. Hiking trails and beaches are busy, crime rates are low. For running or cycling, avoid main roads (narrow traffic) and join up with partners via Facebook groups. Malta Running Club has plenty of women members.

Do I need a car for sports activities in Malta?

For gyms in Sliema/St. Julians and basic activities, the bus system or Bolt is enough. For remote trails, climbing, or diving spots, a car is handy. Rentals from €20/day, second-hand buys from €3,000. Many expats share cars or organise carpools through Facebook groups.

How do I find training partners in Malta?

Facebook groups are the way to go: Malta Running Club, Malta Hiking & Walking, CrossFit Malta etc. Just introduce yourself and ask for partners. The community is very welcoming. Or: ask in the gym, join group classes, or drop by free events like parkrun (every Saturday).

Is sport in Malta more expensive than in Germany?

Gym membership is similar (€30–60/month), but premium studios are more expensive. Outdoor activities like hiking are free, watersports (SUP, diving) are cheaper per use thanks to the year-round warm weather. Equipment is 20–30% dearer due to import costs. Personal training is cheaper than in German cities (€35–60 vs. €60–100).

Can I use my German health insurance for sports injuries in Malta?

With the European Health Insurance Card (EHIC), you have basic cover in public hospitals. For sports injuries, physiotherapy, or private treatment, get extra travel insurance. Costs: €20–40/month, depending on coverage. Important: risky activities like climbing or deep diving are often excluded.

When is the best time for outdoor sports in Malta?

October to May is best (15–25°C). June–September gets very hot (30–40°C), so only train early (before 8 am) or late (after 7 pm). Watersports are year-round—the sea stays 18–20°C even in winter. Hiking and climbing are most pleasant November to April.

Are there vegetarian/vegan options for sports nutrition in Malta?

The choices are growing, but still limited. Greens Supermarket and Smart Supermarket have vegan protein alternatives. Restaurants: Ginger (vegan), Nenu the Artisan Baker (vegetarian), The Subtle Knife (plant-based). Ordering supplements online is usually cheaper. Beans, nuts, and quinoa are widely available in big supermarkets.

How’s the water quality for swimming and diving?

Outstanding! Malta has some of the best water quality in the Mediterranean. Diving visibility is often 30–40 metres. Most major bays have Blue Flag status (EU label for clean waters). Tap water is drinkable, but tastes strongly of chlorine—a filter or bottled water is recommended.