Jiu-jitsu or Muay Thai: which one should you start with?
One is ground grappling, the other is stand-up striking. See the differences in training, risk and goals before you choose.
Jiu-jitsu or Muay Thai is one of the most common questions from people who want to start a combat sport. Both are great, but they work in very different ways. The best choice depends on what you are looking for.
What each one is
Jiu-jitsu is a grappling sport. The goal is to take the opponent to the ground, control the position and submit with joint locks or chokes. There are no punches or kicks in sport training and competition. To learn more, see What is jiu-jitsu.
Muay Thai is a stand-up fighting style from Thailand. It is called the "art of eight limbs" because it uses the fists, elbows, knees and shins. In 2021, the International Olympic Committee granted full recognition to the sport's international federation.
The main differences
- Where the fight happens: jiu-jitsu is almost all on the ground; Muay Thai is standing.
- Strikes: jiu-jitsu has no strikes; Muay Thai is built on them.
- Contact in training: in jiu-jitsu, free sparring (rolling) starts in the first weeks, with real resistance from your partner. In Muay Thai, much of the training is on bags and pads, and sparring usually comes later.
- Equipment: gi and belt in jiu-jitsu; gloves, hand wraps and shin guards in Muay Thai.
- Ranking: jiu-jitsu has the belt system; in Muay Thai, ranking varies by school.
Which one to choose
- Want cardio and to blow off stress on the heavy bag? Muay Thai usually appeals.
- Prefer a technical puzzle and training against real resistance without taking hits to the face? Jiu-jitsu tends to be the choice.
- Thinking about self-defense? Both help in different ways: Muay Thai at a distance, jiu-jitsu in the clinch and on the ground.
- Dreaming of MMA? MMA fighters train both.
The most practical tip is to take a trial class of each. The choice usually becomes clear after the first session.
Frequently asked questions
Can I train jiu-jitsu and Muay Thai at the same time?
Yes, and many people do. Just adjust how often you train so you have time to rest between sessions.
Which is better for self-defense?
It depends on the situation. Muay Thai prepares you for exchanging strikes on your feet, and jiu-jitsu teaches you to control someone in the clinch and on the ground. Many academies recommend learning both.
Which is safer for beginners?
Both carry a risk of injury. Jiu-jitsu has no strikes to the head, but it does have joint locks and chokes, so you need to tap early. In Muay Thai, the main precaution is with sparring.
