The Rise of Women in Grappling
Why More Women Are Choosing BJJ & Grappling for Confidence and Self Defence
The number of women training in grappling has increased significantly over the last decade. From Brazilian Jiu-Jitsu (BJJ) to no-gi grappling and wrestling more women are stepping onto the mats — and continuing long term.
This growth reflects a wider shift toward confidence building, mental boost and a degree of self-defence training.
Why Women Are Choosing Grappling
Grappling emphasises leverage, technique, and control rather than strength or size. This makes it highly effective for women training for both sport and real-world self defence.
Over the years I have seen this a lot: Many of my female clients begin their journey through Krav Maga self-defence training, then transition into grappling once they experience the benefits of realistic resistance and close-contact control but also the excitement that comes with the element of combat and rolling.
Key benefits include:
Using technique against larger opponents
Controlling distance at close range
Escaping holds, grabs, and pins
Developing calmness under pressure
Improving speed and explosiveness
Beating a stronger often male opponent
These skills directly translate to improved personal safety.
Grappling and Women’s Self Defence
Although martial arts and combat sports are not the same as Krav Maga and other Self Defence systems, they form an element of self defence. That is if a fight is taken to the ground, which often does, and there are no weapons or multiple attackers involved, knowing some form of grappling can save your life.
Also, as opposed to training in self-defence when sparring is often limited until reaching an advanced level, grappling is a continuous sparring practice so if you ever need to defend yourself on the ground your instinct to act quickly and decisively will kick in.
For women, grappling improves:
Ground awareness and control
Ability to escape and disengage safely
Confidence in close-contact situations
Decision-making under stress
Confidence Through Live Training
Unlike choreographed drills, grappling involves live resistance. This teaches women how to adapt, problem-solve, and stay composed when things don’t go to plan.
This mirrors the confidence-building process outlined in your articles on fear, awareness, and psychological readiness, where exposure to controlled stress builds confidence.
Live training builds:
Physical confidence
Mental resilience
Emotional control
Trust in technique
A Safer and More Inclusive Training Environment
The rise of women in grappling has also been supported by improved gym culture. Many academies now prioritise:
Women-only classes
Beginner-friendly programmes
Clear safety guidelines
Supportive coaching environments
This inclusivity is especially important for women who have experienced harassment, stalking, or previous trauma — topics you’ve addressed in your work on personal safety and stalking awareness.
Equally as I only teach 1:1 outside a commercial gym, I have seen a big increase in client numbers who hire me to learn how to spar and generally have some fun in the process.
Mental Health Benefits of Grappling
Beyond physical self-defence, grappling offers significant mental health benefits. Training regularly helps reduce stress, improve focus, and build self-belief.
Women who train often report:
Reduced anxiety
Better emotional regulation
Increased confidence
Stronger stress management skills
These mental benefits reinforce long-term engagement and personal growth.
The Future of Women in Grappling
The continued rise of women in grappling is reshaping martial arts and self-defence training. With increased visibility, better coaching, and stronger communities, grappling is becoming a popular sport. And as more women discover the benefits, this growth shows no signs of slowing. Women are developing control, capability, and calmness — both on and off the mat.