What Martial Art Should You Train?
Which martial art is the best for you to train?
There’s no clear, objective answer to that, despite an entire sport being born from trying to determine exactly that. The “best” martial art depends on the individual and their goals.
Ultimately, you should train whichever style you enjoy - but, if you’re training with a specific purpose in mind, here are my top three recommendations for each goal. Many of these rankings are based on my own experiences and opinions; that doesn’t mean other martial arts can’t be just as effective (or more so) for a given purpose.
SELF-DEFENSE
1. MMA
Some people may view MMA as simply a combination of other martial arts, but it’s the style I find to be the most realistic and applicable for self-defense. It combines highly effective techniques from Brazilian jiu-jitsu, Muay Thai, wrestling, and more, without many of the rules-based limitations found in individual sports. Training MMA provides the closest approximation of what a real altercation might look like and exposes practitioners to the widest variety of offensive and defensive situations - plus, many of those skills can be adapted to scenarios involving weapons.
2. Brazilian Jiu-Jitsu
Out of all individual martial arts, Brazilian jiu-jitsu (BJJ) is my top recommendation for self-defense. While studies suggest roughly 40% of male-on-male fights end up on the ground, Model Mugging found that number rises to 80–90% in cases involving women being attacked. BJJ emphasizes leverage and ground-based techniques that allow smaller or physically weaker people to defend themselves against larger, stronger opponents. Many techniques also involve chokes or other attacks that use clothing as a weapon, making it relatively easy to adapt grips and submissions to an attacker’s sweatshirt, jacket, or other clothing.
3. Muay Thai
Like BJJ, Muay Thai incorporates balance, posture, and leverage in ways that allow smaller athletes to overcome larger opponents (there’s a reason 52kg Thai fighters routinely dismantle much larger foreigners). Muay Thai also teaches vital self-defense concepts like distance management and close-range attacks. Elbows, knees, and clinch work are highly effective in situations where protective gear and large gloves aren’t involved.
COMPETITION
1. Brazilian Jiu-Jitsu
Of all combat sports, BJJ has one of the lowest barriers to entry, the greatest number of competition opportunities, and the widest range of skill levels and age groups. Practitioners can often compete successfully at white belt after only a few months of training, and because competitors can tap at any time, the risk of serious injury is easier to manage than in many striking sports. Competition opportunities range from local tournaments all the way to professional, globally broadcasted superfights, and its popularity is only growing.
2. MMA
MMA requires more time and skill to get into, but it offers significant opportunities for competition, especially at the professional level. Organizations like the UFC and ONE Championship have helped make MMA a mainstream sport around the world, while countless regional and amateur promotions provide opportunities for developing fighters. Promoters are always looking for new talent, making MMA one of the easiest sports to find competitions once you're ready.
3. Muay Thai
If your goal is to fight often, few combat sports offer as many opportunities as Muay Thai - if you’re willing to travel. In Thailand, it's not uncommon for foreigners to have their first fight after only a few months (or even a few weeks) after arriving. Fighters may compete multiple times per month, and many accumulate dozens or even hundreds of bouts. Outside of Thailand, however, opportunities can be more limited, particularly at the professional level. Still, for athletes looking to gain a large amount of competitive experience in a relatively short period of time, Muay Thai is difficult to beat.
MMA FOUNDATIONS
1. Wrestling
Wrestling has firmly established itself as arguably the most effective base for MMA. Approximately 60% of UFC champions have had some form of wrestling as their primary background, compared to the next most represented styles at around 20%. Every MMA fight begins standing, but wrestling gives athletes the technical ability to decide where the rest of the fight takes place. Just as importantly, the physical and mental demands of wrestling develop non-technical skills like elite cardiovascular conditioning and mental toughness.
2. Kickboxing
Kickboxing and Muay Thai are relatively equal in effectiveness as a foundation for MMA; roughly 22% of UFC champions have identified one of these striking styles as their primary background. I give kickboxing a slight edge for one reason: footwork. Styles like Dutch kickboxing place greater emphasis on movement and angles, giving fighters more tools for controlling range and dictating exchanges. Like Muay Thai, some forms of kickboxing also incorporate knees and clinching, narrowing the gap even further.
3. Muay Thai
Muay Thai is more or less interchangeable with kickboxing in terms of effectiveness for MMA. Its emphasis on clinching, elbows, and knees translates extremely well, and strikers always begin each round in their preferred range. I rank Muay Thai just below kickboxing because it tends to be somewhat more stationary, and aspects of traditional Thai clinching can leave fighters vulnerable to takedowns if they aren’t careful.
CASUAL HOBBY
1. Brazilian Jiu-Jitsu
BJJ has exploded in popularity over the last decade, and it’s easy to understand why. For people who want to practice a martial art without getting punched in the face, it offers an obvious choice. It’s also an excellent discipline for children, which often leads entire families to become involved. A clear belt system provides consistent goals and tangible measures of progress that help maintain motivation. The BJJ community is also broad and generally family-friendly, making it a great option for adults looking for social connections outside of work.
2. Muay Thai
The Muay Thai community tends to be less intense and more welcoming to casual practitioners than disciplines like MMA. It’s also easy to adjust the level of intensity; many hobbyists are perfectly happy hitting pads or working the bag, and even when contact is involved, Muay Thai culture generally emphasizes controlled sparring and drilling over trying to demolish your partner. That approach makes it especially appealing to people who want to train without taking significant damage.
3. Kickboxing
Like BJJ, kickboxing has seen a major rise in popularity over the last couple of decades. While traditional kickboxing may be slightly less common than Muay Thai, the style has become extremely popular in fitness settings. Cardio kickboxing classes attract many people looking for stress relief or a more engaging alternative to conventional workouts. For those interested in contact sports, kickboxing is also often the gateway to Muay Thai, MMA, and other martial arts.
STUNT/AURA FARMING
1. Taekwondo
If your goal is to learn techniques that look cool, it’s hard to beat taekwondo. The style is full of dynamic kicks that look incredible in film, stage performances, cosplay, and demonstrations. That isn’t to say taekwondo isn’t also effective in combat, but if your primary objective is style points, adding taekwondo immediately raises the “wow” factor.
2. Brazilian Jiu-Jitsu
The John Wick series features some of the most dynamic fight choreography in modern cinema, much of it influenced by BJJ and its techniques borrowed from judo. Flying submissions and dramatic throws are visually impressive, and the amount of control involved allows actors and stunt performers to execute techniques safely without sacrificing realism.
3. Krav Maga
Modern action movies and television often draw heavily from Krav Maga-inspired techniques. Its aggressive, close-quarters approach and emphasis on weapon defenses create intense, fast-paced choreography that translates well to the screen. While it’s frequently marketed as the ultimate self-defense system, its biggest impact on martial arts may be its influence on contemporary fight scenes: if you've ever wanted to move like Captain America, Black Widow, or Jason Bourne, you've probably already seen plenty of Krav Maga at work.
At the end of the day, no amount of statistics or internet debates can replace consistency, and the "perfect" style doesn't matter much if you don't enjoy practicing it. Every martial art has strengths and weaknesses, and almost every style can be adapted to fit different goals. If you're not sure where to start, try a few classes and see what you enjoy. The best martial art for you isn't necessarily the one that wins the most fights or has the flashiest techniques - it's the one that keeps you coming back.
