Short answer: There is no single best martial art. The right one for you depends on three things: your goal (fitness, self-defence, competition, a break from work), how much contact and striking you want, and the coach and atmosphere of the gym. In the end, the atmosphere matters more than the style.
By Rodrigo Fernandes, Brazilian 3rd-degree black belt, training BJJ since 2001 with a judo background, teaching in Germany for more than 15 years – Head Coach at BJJ DOJO Berlin (Checkmat).
First ask yourself: what do you actually want?
Most beginners ask “Which martial art is the best?”. The better question is: best for what?
- Fitness and a clear head: almost any martial art will get you fitter. What matters is that you enjoy going – otherwise you’ll quit after three months.
- Self-defence: look for training against real resistance (sparring). If you only practise forms or set sequences, you never find out whether it works for real.
- Competition: pick a gym with a competition team and coaches who have competed themselves.
- No punches to the head: then grappling arts such as Brazilian Jiu-Jitsu, judo or wrestling are your first choice.
The main martial arts compared
| Strikes / kicks | Focus | Sparring against resistance | A good fit if you … | |
|---|---|---|---|---|
| Brazilian Jiu-Jitsu (BJJ) | no | groundwork, joint locks, chokes | a lot | … want technique over strength and no head strikes |
| Judo | no | throws from standing | a lot | … enjoy throwing and falling, and like an Olympic sport |
| Wrestling | no | takedowns, control | a lot | … want to get very fit and love hard work |
| Boxing / kickboxing | yes | striking, conditioning | a lot (often with headgear) | … want endurance and punching skills |
| Muay Thai | yes (also knees, elbows) | stand-up, clinch | a lot | … like hard stand-up fighting |
| Karate / taekwondo | yes (mostly controlled) | forms, technique, kicks | depends on the club | … are looking for tradition and discipline |
| Krav Maga | yes | self-defence scenarios | varies a lot between schools | … want self-defence specifically (check the school carefully) |
| MMA | yes | everything: stand-up, clinch, ground | a lot | … already have experience or want to fight |
Every one of these can be great. Every one of them can also be taught badly. So always judge the actual gym, not just the name of the style.
Why so many beginners end up in BJJ
I’m obviously not neutral – I’ve done BJJ for more than 20 years. But there are a few reasons why adults with no martial arts background often stay with Brazilian Jiu-Jitsu:
- No strikes: you can train hard every week without taking hits to the head.
- Technique beats strength: you learn to use leverage and position, which is why BJJ works for smaller and lighter people too.
- Honest feedback: in sparring (“rolling”) you find out immediately whether a technique works. If you tap, you lose a round – not your health.
- Any age: many of our members start at 30, 40 or later. See Am I too old for BJJ?
- With or without a gi: in the gi you use grips on the uniform; in no-gi you train in a rashguard and shorts, closer to wrestling and MMA.
To be honest: BJJ is frustrating at the start. You’ll spend a lot of time on the bottom not understanding what’s happening. That’s part of it – after a few months it becomes one of the best parts of your week. More in Is BJJ hard?
How to recognise a good gym
- You can watch or take a trial class without signing a contract straight away.
- The coaches explain instead of just demonstrating. Questions are welcome.
- Beginners are protected: experienced members roll with control and don’t use new people as punching bags.
- Clean mats and changing rooms – not a luxury, but basic health protection.
- Prices and cancellation terms are public and easy to find.
- You feel better after class than before – not intimidated.
Our advice: try it instead of overthinking it
Don’t spend months reading comparisons. Visit two or three gyms near you and join one class at each. One hour on the mats tells you more than ten articles.
If you live in Berlin and want to try BJJ: our trial class in Kreuzberg is free. For a structured start there’s our introductory course, and you’ll find every class in the training schedule. Classes are taught in English whenever someone on the mat needs it.
FAQ
What is the best martial art for beginners?
The one you’re still doing three months from now. For adults with no experience, styles with a good beginner programme and training against resistance work well – for example BJJ, judo or boxing. The coach and the atmosphere decide.
What is the best martial art for self-defence?
One that regularly trains against real resistance. Many real situations end up on the ground or in a clinch, so grappling (BJJ, judo, wrestling) is especially valuable. More in our article on self-defence for women.
Do I need experience or good fitness?
No. Fitness comes with training. Start as you are.
At what age can you start a martial art?
Children from about 4 (see martial arts for kids), adults at any age. What matters is that you’re allowed to set your own pace.
