Brazilian Jiu-Jitsu prides itself on being an art where technique and leverage can triumph over size and strength. However, when men and women roll together, the natural strength differences between the genders can become apparent. This article aims to explore the actual strength disparity between men and women in Jiu-Jitsu, backed by scientific evidence, and what happens when they roll against each other.
Strength Differences Between Men and Women
Physiologically, men and women have distinct differences in body composition, which directly affect their strength. Men typically have more muscle mass and a lower percentage of body fat, which gives them an advantage in strength-based sports like Jiu-Jitsu. Studies have shown that:
Muscle Mass Distribution: On average, men have 40-50% more muscle mass than women, particularly in the upper body. This is due to higher levels of testosterone, the hormone responsible for muscle growth and strength. According to a study in the Journal of Applied Physiology, men possess about 70% more upper-body strength and 50% more lower-body strength than women.
Muscle Fiber Composition: Men generally have a greater number of fast-twitch muscle fibers, which are associated with explosive power and quick movements. Women, on the other hand, tend to have more slow-twitch muscle fibers, which contribute to endurance. While both types of fibers are important in BJJ, the explosive strength provided by fast-twitch fibers can give men an edge in dynamic movements like guard passing or scrambles.
Bone Density and Size: Men also tend to have higher bone density and larger bones, particularly in the limbs and torso, giving them a structural advantage in terms of both mass and the ability to apply leverage. In grappling situations, this can be a key factor in pinning or controlling an opponent.
How Much Weaker Are Women Compared to Men?
On average, a woman’s overall strength is about 60-70% that of a man’s, depending on the specific activity being measured. One commonly cited comparison is that the strength of an average woman is similar to that of an average 13-year-old boy. This isn’t meant to undermine women’s abilities, but rather it highlights the natural physiological differences. For example, a study from The European Journal of Applied Physiology found that, on average, men have about 90% more upper-body strength and 65% more leg strength than women.
However, it’s important to note that these are average differences. There are always exceptions, particularly among highly trained women, who can significantly narrow or even exceed the gap when compared to untrained or less athletic men.
What Happens When Men and Women Roll in Jiu-Jitsu?
When men and women of similar technical skill levels roll in Jiu-Jitsu, a few things typically happen:
Strength Becomes a Factor in Certain Situations: Positions such as guard passing, sweeps, and pinning rely heavily on leverage and body control. In these positions, men’s greater muscle mass and bone structure often give them an advantage. For example, an average man may be able to muscle his way through certain defenses or submissions purely based on strength, while a woman would need to rely more on technical precision and timing.
Leverage and Technique Can Equalize the Playing Field: One of the most unique aspects of Jiu-Jitsu is its focus on leverage and technique over raw power. A skilled woman can neutralize a stronger man by using the principles of leverage, positioning, and timing. For instance, a woman may be able to control a larger opponent from the guard by using proper grips and angles, nullifying the man’s ability to use his strength effectively.
Energy Efficiency and Patience: Women often develop a more efficient, strategic game due to their lack of reliance on brute strength. Men, particularly those with less experience, may waste energy trying to overpower their opponents. Over time, this inefficiency can tire them out, giving women an opportunity to capitalize with technique-based submissions or escapes.
Scientific Evidence on the Strength Gap
Numerous studies support the strength gap between men and women, but it’s also worth noting that women can improve their strength dramatically through training. Research published in the Journal of Sports Sciences found that while men naturally have higher levels of muscle mass, strength training can reduce this gap significantly, especially in women who train in strength-based sports such as Jiu-Jitsu.
In fact, highly trained women can surpass untrained men in terms of strength and athleticism. For example, elite female athletes in sports like BJJ or weightlifting may possess more strength and muscle endurance than the average man. This is particularly true in lower body strength, where women tend to show less disparity with men. This means that while men generally have an inherent physical advantage, women who are dedicated to training can significantly close the gap.
Technique Over Strength: The Philosophy of Jiu-Jitsu
The essence of Jiu-Jitsu is that technique overcomes brute strength. Legendary figures like Helio Gracie, one of the founders of Brazilian Jiu-Jitsu, emphasized that Jiu-Jitsu was created to allow smaller, weaker individuals to defeat stronger opponents. This philosophy is seen every day on the mats, where women can defeat men not because of physical strength, but due to superior technique and understanding of leverage.
For example, smaller female practitioners who excel at controlling distance and applying submissions like triangles, armbars, or sweeps can effectively deal with stronger male opponents. In addition, positional control, a hallmark of Jiu-Jitsu, allows women to minimize the risk of getting overpowered by neutralizing the opponent’s ability to use their strength.
Exceptions: Women Who Overcome the Strength Gap
It’s important to recognize that there are women in Jiu-Jitsu who can outperform men in terms of strength. High-level female competitors like Gabi Garcia, an eight-time World Champion, have proven that with the right combination of technique and strength training, women can dominate men on the mats.
Female practitioners who actively work on strength and conditioning, combined with their Jiu-Jitsu training, can match or even exceed the physicality of average male practitioners. In competitions where weight classes are mixed, it’s not uncommon to see women outgrapple and outmuscle men of similar weight classes.
While the strength difference between men and women is real and scientifically supported, it’s not an insurmountable barrier in Brazilian Jiu-Jitsu. Men generally have more muscle mass and physical power, which can give them an advantage in certain situations. However, Jiu-Jitsu’s reliance on technique, leverage, and timing makes it possible for skilled women to neutralize that advantage.
The mat remains a place where smaller, weaker individuals—whether male or female—can triumph over stronger opponents through technique. As the sport evolves and more women engage in Jiu-Jitsu and strength training, the strength gap continues to shrink. What ultimately matters most is not raw power, but how efficiently and skillfully a practitioner uses their body, regardless of gender.
Sloth Jiu-Jitsu: you can be slow and unathletic and still kick butt in Jiu-Jitsu.
