Jiu Jitsu vs. Muay Thai: Which Should You Choose?

TL;DR: Jiu-Jitsu vs. Muay Thai - Which Should You Choose?

The main difference between Muay Thai and Jiu-Jitsu is their focus: Muay Thai is a striking art that emphasizes kicks, punches, knees, and elbows, while Jiu-Jitsu is a grappling martial art that centers on submissions and ground control. Muay Thai is better for those who prefer stand-up fighting and striking, while Jiu-Jitsu is ideal for those interested in mastering grappling and ground techniques. Both are effective for self-defense and fitness, so your choice depends on whether you want to focus on striking or grappling.

Muay Thai vs. Jiu-Jitsu: What’s the Difference?

Two types of martial arts—Jiu Jitsu and Muay Thai—are fighting styles that have risen in popularity over the last half-century. While each is widely practiced around the world, both in the ring and in fitness contexts, there are a few key differences between them. 

Muay Thai is a striking art and combat sport fought on your feet. The technique makes use of kicks, punches, knee strikes, and elbows to weaken your opponent. On the other hand, Jiu-Jitsu is a grappling sport fought on the ground that utilizes locks and chokes to force your opponent into submission. 

Both are effective methods of self-defense, can complement each other in MMA, and have an extensive list of mental and physical health benefits. But if you’re struggling to choose between studying Jiu-Jitsu vs. Muay Thai, how do you decide?

Jiu-Jitsu or Muay Thai for Beginners: Which Should You Start With?

When first choosing which martial art to pursue, start by considering your experience level. Both sports are beginner-friendly, but since Jiu-Jitsu is a non-striking sport, some may feel more comfortable mastering grappling. Muay Thai, however, utilizes all forms of striking.

One thing potential students should note is that the techniques and forms of Jiu-Jitsu are more complex and may take longer to learn.

If you’re looking for a more creative fighting style that’s easier on the body, choose Jiu-Jitsu over Muay Thai. The latter benefits more from having some experience with making and receiving strikes, which veteran martial artists will naturally have developed.

Rules of Muay Thai and Jiu-Jitsu: A Quick Guide

The first thing to know when learning about the differences between Muay Thai vs. Jiu Jitsu is the rules. Answering Should I do Jiu Jitsu or Muay Thai? is easier once you’ve familiarized yourself with the basics. Below, we’ve outlined the key things you should know.

Jiu-Jitsu Rules

Jiu-Jitsu was first popularized in the Western Hemisphere in the first half of the twentieth century by the son of a Japanese sumo fighter Count Koma. Koma was the first to record the ten rules of Jiu-Jitsu, some of which include information about the fighter’s appearance and who should be present (i.e., a jury consisting of experts, reporters, and doctors).

The main rules you need to know are:

1. The fighter whose back is on the ground is not necessarily defeated; rather, defeat is signaled by tapping either the mat or the opponent’s body three times.
2. You can also win by racking up more points than your opponent. Points are awarded for the successful completion of certain techniques.
3. The matches are commonly divided into rounds of five minutes. In between, there are resting periods of two minutes. 

Muay Thai Rules

When deciding between Muay Thai or Jiu Jitsu, remember that the “art of eight limbs,” as it is popularly known, can be won in three ways:

1. A Knockout – This results in an immediate win for the fighter left standing.
2. A Technical Knockout – Should the ref deem one fighter unfit to carry on, the match is ended.
3. Points – If neither fighter has knocked out their opponent, the judges’ scorecards are assessed, and the competitor with more points wins.

As opposed to Jiu-Jitsu, this combat sport has five rounds of three minutes each, with a two-minute rest period between each.

Jiu-Jitsu vs. Muay Thai for Self-Defense: Which is Better?

If deciding on Jiu-Jitsu or Muay Thai for self-defense, remember that Jiu-Jitsu is primarily fought on the ground. Although it’s not uncommon for a fight to end up that way, the goal is to control your opponent without the need to escalate violence or striking if not absolutely necessary.

Conversely, Muay Thai techniques are performed standing and stress the importance of learning to absorb blows, which may take some time before it’s effective for you in a real fight. And a lack of ground movements may make things difficult.

As self-defense can be very situational, both arts have benefits and drawbacks, and practitioners are known to modify their styles accordingly, such as learning how to get faster punches and improve your speed.

Muay Thai vs. Jiu-Jitsu for Fitness: Which Martial Art Will Get You Fit?

When considering Jiu-Jitsu vs. Muay Thai in the context of getting into shape, both will provide you with intensive full-body workouts. Jiu-Jitsu utilizes a combination of aerobic and anaerobic movements that burn fat and keep your heart rate high. Muay Thai also requires high-intensity efforts but also a good deal of mobility for roundhouse kicks, emphasizing leg movements.

So if you’re looking to target flexibility issues, Muay Thai is a great option.

Combining Muay Thai and Jiu-Jitsu for MMA

In the ring/cage, Jiu-Jitsu and competitive Muay Thai are complementary fighting styles. Many professional fighters will combine styles, more commonly known as mixed martial arts, to utilize grappling and striking techniques rather than sticking to just one.

Combining Jiu-Jitsu’s focus on the ground and Muay Thai’s on standing upright will help balance any fighter.

Difference Between Belt Ranks

Jiu-Jitsu’s belt ranking system is similar to what you’ll see in Karate or Judo. Essentially, you start with a white belt, then move through the following order:

• White
• Blue
• Purple
• Brown
• Black

While there are fewer belts than in other martial arts, don’t be fooled; ascending to the rank of black belt generally takes between 8 to 10 years.

Muay Thai, in contrast, has no belt system. Instead, teachers bestow armbands on their students. A Muay Thai fighter’s level is solely denoted by their experience and fight record, not the color around their waist.

Jiu-Jitsu vs. Muay Thai: Pros and Cons

Looking to make a final assessment about Jiu-Jitsu vs. Muay Thai? Consider the pros and cons against each other directly:

• Jiu-Jitsu Pros – It’s a full-body workout that can be a bit gentler because of the lack of emphasis on pure striking.
• Jiu-Jitsu Cons – It requires years to master, and the lack of striking might be a downside for some fighters.

• Muay Thai Pros – It may help increase (lower-body) flexibility and incorporates many forms of striking techniques.
• Muay Thai Cons – There are no ground or grappling techniques to learn, and the strikes may be hard on your body during training. Also, with striking, you’ll need to wear sparring gear for protection.

Injury Prevention in Muay Thai vs. Jiu-Jitsu

When practicing martial arts, injury prevention is a critical consideration, especially for beginners. Both Muay Thai and Jiu-Jitsu carry unique risks due to their differing techniques and focuses.

In Muay Thai, the primary risk of injury comes from repeated impact on the lower body and joints. With a strong emphasis on strikes—using kicks, punches, knees, and elbows—practitioners are more prone to injuries such as shin splints, joint inflammation, and knee injuries. The repetitive nature of leg strikes, particularly the forceful roundhouse kicks, can strain muscles and ligaments if not performed correctly or without proper warm-up. Additionally, absorbing blows during sparring or competitions can lead to bruises, sprains, and, in some cases, fractures.

In contrast, Jiu-Jitsu emphasizes grappling and submission techniques, which often occur on the ground. While this reduces the risk of impact-related injuries seen in Muay Thai, practitioners of Jiu-Jitsu are susceptible to strains, sprains, and joint issues. Injuries such as dislocations, muscle pulls, and ligament damage can occur when executing or defending against submission holds, particularly in techniques like arm locks, knee bars, and chokes. The constant gripping and force applied to joints also increase the chances of repetitive strain injuries.

To minimize these risks, proper protective gear is essential for both martial arts. In Muay Thai, wearing shin guards, elbow pads, and headgear can significantly reduce the risk of injury during training and sparring. In Jiu-Jitsu, a high-quality gi and protective gear like knee pads or mouthguards can help prevent strains and injuries during intense grappling sessions.

Ultimately, while both martial arts have inherent risks, consistent training with the proper protective gear and a focus on technique can greatly reduce the likelihood of injury.

Beginner Tips for Learning Muay Thai and Jiu-Jitsu

Starting your martial arts journey with either Muay Thai or Jiu-Jitsu can be exciting but also challenging. Here are a few key tips for beginners in both disciplines to ensure they start off on the right foot:

Muay Thai Beginner Tips

1. Build Flexibility and Strength in Your Legs
One of the most crucial aspects of Muay Thai is the effective use of kicks. Flexibility in your legs, hips, and lower body is essential to generate power and maintain balance during kicks like the roundhouse kick. Incorporate regular stretching routines and dynamic leg exercises into your training to enhance your kicking range and prevent injuries. Strength training, especially for your lower body, will also help increase the force behind your strikes.

2. Focus on Form and Balance
Good technique in Muay Thai begins with proper form and balance. New practitioners often rush their strikes, leading to sloppy execution and an increased risk of injury. Take your time learning the correct technique for each strike, focusing on maintaining balance through your stance and using your whole body to generate power, not just your limbs.

3. Practice Controlled Sparring
When you’re just starting out, avoid going all out during sparring. Controlled sparring with a focus on technique, rather than power, will help you learn better without the risk of unnecessary injuries. As your confidence and technique improve, you can gradually increase the intensity of your sparring sessions.

Jiu-Jitsu Beginner Tips

1. Master the Basic Positions
Jiu-Jitsu is built on a foundation of positional control. As a beginner, focus on mastering the basic positions like the guard, mount, side control, and back control. These positions are crucial for gaining control over your opponent and setting up submissions. Spend time drilling these positions repeatedly to build muscle memory and comfort on the ground.

2. Learn to Breathe and Stay Calm
In Jiu-Jitsu, beginners often make the mistake of using too much energy early on. This can lead to burnout or frustration during a roll (sparring session). Focus on your breathing and remain calm, even when in uncomfortable positions. Efficient movement and control are key to Jiu-Jitsu, so practice moving with purpose rather than brute force.

3. Drill Submissions Slowly and Precisely
While it may be tempting to rush into submissions, it’s important to execute them slowly and with precision. This not only prevents injuries to your training partner but also helps you learn the mechanics of each submission properly. Practice submissions such as the rear-naked choke, triangle choke, and armbar carefully, focusing on form rather than speed.

By following these beginner tips, you can build a solid foundation in both Muay Thai and Jiu-Jitsu, ensuring you develop proper technique and avoid injuries as you progress.

Learn Jiu-Jitsu or Muay Thai With Help From Hayabusa

Whether you choose to pursue Jiu-Jitsu or Muay Thai, you can feel assured that you’ll be getting a full body, high-intensity workout that increases your speed, strength, and creativity in the ring, should you choose to set foot there.

But don’t go in alone. Our technical fight apparel and equipment will protect you and allow you to perform your best. Check out Hayabusa’s line of gloves, rash guards, Jiu-Jitsu gis, and more to get started today.

Sources: 

Gracie Mag. The history of jiu-jitsu. 

Rules of Sport. Muay Thai Rules. 

Way of Martial Arts. Muay Thai vs Jiu-Jitsu (BJJ): Which One Is Better for You?