Ivanka Trump, former White House advisor and business leader, practices Brazilian Jiu-Jitsu with an instructor in Miami. In a recent video posted to social media, the 43-year-old mother of three is seen on the mats in a white gi (martial arts uniform) and blue belt—a rank that often represents at least two years of dedicated training. She fluidly executes a chokehold and armbar on her partner, even disarming a mock knife attack with ease. The clip’s caption, which Ivanka shared alongside her instructors at the famed Valente Brothers academy, encapsulated a powerful message:
“Jiu-Jitsu is more than a martial art… it offers a path to physical confidence, mental clarity, and emotional balance”.
The sight of a high-profile woman like Ivanka trading her business attire for a jiu-jitsu gi has captured the public’s imagination. But she’s far from alone. From Hollywood actresses to CEOs, more women than ever are stepping onto the dojo floor. Supermodel Gisele Bündchen, who trains at the same academy in Miami, says learning jiu-jitsu made her feel “stronger, more confident and empowered” and calls self-defense “an important skill for all, especially for us women” (Ivanka Trump trains jiu-jitsu with Gisele Bündchen’s boyfriend, Joaquim Valente). Pop star Demi Lovato, a Brazilian Jiu-Jitsu purple belt, has credited martial arts for helping her stay “calm and disciplined,” even comparing it to meditation in its ability to support her mental health. Even actresses like Margot Robbie and Scarlett Johansson have taken up Brazilian Jiu-Jitsu—initially to prepare for action film roles but continuing as a way to stay fit and resilient (5 female celebs who train jiu-jitsu – YR Raw). It’s clear that an empowering movement is underway: women from all walks of life are embracing martial arts such as Brazilian Jiu-Jitsu, boxing, and mixed martial arts (MMA) as paths to confidence, strength, and self-improvement.
The Rise of Women Embracing Martial Arts
Not long ago, entering a boxing gym or jiu-jitsu class might have felt intimidating to many women. Martial arts was stereotypically a “man’s world.” Today, that stereotype is being thrown out with a well-timed throw or kick. Women’s enrollment in martial arts classes has surged in recent years, transforming what was once a male-dominated space into a more inclusive arena. The reasons go far beyond just learning how to punch or kick. For many, the appeal lies in what martial arts training does internally: building confidence, discipline, and mental strength. High-profile figures have simply shone a spotlight on a trend that’s been growing in studios and gyms across the world.
Gisele Bündchen, one of the world’s most successful supermodels, practices a chokehold technique during a jiu-jitsu class. When even celebrities known for their glamour embrace combat sports, it sends a message: strength and confidence are in style. Media coverage has taken note of this trend. Ivanka Trump’s training sessions, for example, have been featured everywhere from Instagram reels to Fox News and TMZ, sparking conversations about women in martial arts. But beyond the headlines, countless everyday women are discovering the transformative effects of learning to fight. As one Brazilian Jiu-Jitsu academy that counts Ivanka and Gisele among its students put it, the art “combines benefits for physical and mental health, such as developing strength, endurance, and flexibility, as well as helping combat stress and anxiety”. In other words, women are finding that martial arts isn’t just about self-defense – it’s about self-empowerment.
Confidence, Discipline, and Personal Empowerment
One of the most immediate benefits women report from martial arts is a profound boost in confidence. Learning how to defend yourself inherently changes the way you carry yourself in daily life. A University of Washington study found that women who completed a self-defense training course not only learned to protect themselves, but also significantly increased their self-esteem and felt more assertive (while actually feeling less aggressive or hostile). Knowing that you can hold your own – whether in a meeting or, if needed, in a dark parking lot – cultivates an unshakeable inner confidence.
Martial arts also instills discipline and a growth mindset. As Ivanka Trump herself noted in an interview, the practice taught her calmness and situational awareness as much as physical technique. It takes commitment to show up to class week after week, slowly improving through practice. You learn to embrace challenges – mastering that new kick or complex armbar requires patience and perseverance. Over time, the habit of setting goals and pushing past your comfort zone in the gym translates to a mindset that tackles challenges in other areas of life. “True strength comes from character, discipline, and purpose,” Ivanka wrote, echoing the philosophical side of combat training. Traditional martial arts schools often emphasize principles like respect, focus, and humility. For example, the Valente Brothers (Ivanka’s instructors) integrate a Samurai-inspired code of values emphasizing discipline, self-confidence and respect in their lessons. This fusion of physical and moral education means you’re not just learning to fight; you’re learning to live with greater integrity and determination.
Women who pursue martial arts frequently describe the experience as empowering. It’s empowering to throw a solid punch or execute a perfect takedown – especially if you never imagined yourself doing so. It’s empowering to earn that next belt stripe after weeks of effort. Each small victory on the mat proves to you that you’re stronger and more capable than you knew. As one woman put it in a martial arts empowerment study, overcoming challenges in training builds a sense of “I can do this” that sticks. You start to view obstacles as hurdles you know you can overcome, because you’ve done it in practice over and over. This empowerment is particularly important for anyone who’s ever felt physically vulnerable. Developing real self-defense skills replaces fear with confidence. Gisele Bündchen reflected on this after starting jiu-jitsu, saying she now “walks through life with confidence, knowing I can defend myself”. That sentiment is echoed by countless women who no longer feel like “easy targets” but rather like strong, capable protectors of themselves and their loved ones.
Mental Health and Wellness Benefits
Perhaps one of the most underrated reasons successful women are turning to martial arts is the mental health benefit. In the high-pressure worlds of business, politics, or entertainment, stress and anxiety can take a serious toll. Hitting a heavy bag or rolling on the jiu-jitsu mat turns out to be a fantastic outlet for that stress. The physical exertion of martial arts triggers the release of endorphins – those feel-good chemicals that improve your mood and reduce stress. Unlike simply running on a treadmill, martial arts engages your mind fully. During training, you’re focusing on the next move, the next strategy; yesterday’s worries or tomorrow’s to-do list fade away. This mindful focus is why Demi Lovato described jiu-jitsu as being as helpful as meditation for her mental well-being. It’s a form of moving meditation, where the only thing that matters is the present moment and the challenge in front of you. Breathing techniques taught in martial arts (think of the centering breath before a sparring round) also carry over to help manage daily pressures.
There’s a growing body of scientific evidence backing these positive effects. A recent systematic review of 14 studies on martial arts found significant improvements in mental health outcomes, including reductions in anxiety and depression, for those who train regularly. Even short-term programs can make a difference; in one study, women who took up taekwondo for just 8 weeks reported higher self-esteem and a more positive self-concept (The effects of martial arts participation on mental and psychosocial health outcomes: a randomised controlled trial of a secondary school-based mental health promotion program | BMC Psychology. The structure of martial arts – setting goals, facing fears, dealing with adversity in a controlled setting – can be therapeutic. Many mental health professionals now recognize martial arts practice as a complementary therapy for stress and even trauma recovery. It’s exercise, meditation, and therapy rolled into one. As a result, women often report feeling happier and more emotionally balanced when they stick with training. Ivanka Trump mentioned the “emotional balance” she gains from jiu-jitsu, and that’s a common refrain in gyms around the world. Kicking and punching pads can release frustration in a healthy way, and learning to stay calm under pressure in a sparring match teaches your brain how to stay calm under pressure in life.
Physical Strength and Fitness for Women
Of course, martial arts training is also a phenomenal workout for your body. Many powerful women are drawn to martial arts because it gets them in the best shape of their lives – not with the monotony of a treadmill, but in a way that is dynamic, engaging, and fun. Different disciplines offer different physical benefits, but all of them build functional strength from head to toe. Throwing punches or performing takedowns works your arms, core, and legs in unison. Grappling on the jiu-jitsu mat develops core strength and flexibility as you maneuver your body against resistance. Kicking in Muay Thai or Taekwondo will seriously work your legs and glutes. It’s a true full-body workout.
Martial arts also torch calories and improve cardiovascular fitness. For example, Harvard Health estimates that a 155-pound person burns roughly 360 calories in just 30 minutes of martial arts like judo, karate or kickboxing (Calories burned in 30 minutes of leisure and routine activities – Harvard Health). Imagine the burn in a typical hour-long class – it often rivals or exceeds high-intensity interval training. It’s no surprise that after a few months of consistent training, many women report shedding fat, gaining lean muscle, and seeing more tone in their bodies. Demi Lovato even posted an “empowering” photo of her jiu-jitsu-toned physique to celebrate the hard work she’d put into training. Beyond aesthetic changes, the functional fitness you build has real-world payoffs: carrying groceries feels easier, climbing stairs isn’t a big deal, and you generally feel strong and energetic in daily tasks.
Another huge plus is improved coordination, balance, and agility. Martial arts challenge your body to move in new ways – pivoting into a kick, sprawling to avoid a takedown, or flowing through a jiu-jitsu guard pass. This can improve your posture and grace in everyday movement (yes, learning to throw a punch can actually make you stand taller and walk with more poise!). There are even long-term health benefits: weight-bearing movements in martial arts can strengthen bones, and the mix of aerobic and anaerobic exercise boosts heart health and lung capacity (Martial Arts Calories Burned – Black Belt Wiki). In short, you’re building a strong, resilient body. Studies on women who practice martial arts have found improvements in body composition and overall quality of life, even among those who started with obesity or low fitness. The key is that martial arts make working out engaging – you’re learning a skill and having fun, so you often don’t even realize how hard you’re working. No wonder so many women stick with it and see lasting fitness results.
Camaraderie and Community: A New Sisterhood
Walk into a women’s boxing class or a co-ed jiu-jitsu open mat today, and you’ll notice something special: a sense of camaraderie that isn’t always present in a regular gym. Training in martial arts tends to bond people in a unique way. You’re learning and sweating and improving together, and often you’re helping keep each other safe in the process (since trust is required when sparring or practicing techniques). Many women find that martial arts comes with a built-in support network. Fellow students and coaches become friends, mentors, and even like family. You cheer each other on during tough drills and celebrate each other’s progress – whether it’s finally nailing that roundhouse kick or graduating to the next belt. This supportive environment is particularly empowering for women. Instead of competition or comparison, you find encouragement. “Training partners become mentors, friends, and role models… a sense of camaraderie fosters personal growth and builds lifelong confidence,” as one martial arts club describes it.
For those who may feel intimidated being the only woman in the room, the good news is that many gyms now offer women-only classes or beginner-friendly sessions. These provide a comfortable starting point where you can learn the basics with other women and build up your confidence. In fact, a lot of women prefer training in female-only groups, especially at the beginning, as it creates a space of ease and understanding. You don’t have to worry about “holding someone back” or any awkwardness; it’s an environment tailored for you. Forge Personal Training understands how important this can be. That’s why Forge offers women-only Brazilian Jiu-Jitsu, boxing, and MMA programs – so women in our community can train hard while feeling 100% supported and comfortable. In these classes, techniques might be geared towards common scenarios women face, and the camaraderie in the group is immediate and uplifting. It’s all about empowering each other. We’ve seen timid beginners transform into fierce, confident martial artists, thanks in part to the positive peer energy that fuels their journey.
Even in mixed-gender classes, the martial arts community today is, at its best, a remarkably welcoming one. The ethos of respect in martial arts means everyone is valued, regardless of size, gender, or background. Many successful women enjoy the egalitarian nature of the mats – when sparring, it doesn’t matter who you are in the outside world; what matters is your technique, your effort, and your attitude. This can be refreshing and freeing. It’s common to see a lawyer, a teacher, a student, and a stay-at-home mom all training together, all pushing one another to be their best. This sense of belonging and mutual respect keeps people coming back. It’s not just a workout class – it’s a tribe. As the saying goes, “Families that kick together stick together,” and in martial arts you truly join a kind of family. Ivanka Trump even highlighted how meaningful it’s been to share the journey with family and close friends, “growing side by side, on the mat and in life”. The friendships forged (no pun intended) in training can be as rewarding as the physical gains.
Forge Personal Training – Empowering Women Through Martial Arts
At Forge Personal Training in Naples, Florida, we are proud to be part of this revolution of women’s empowerment through martial arts. Our philosophy aligns with what world-class academies and experts are saying: martial arts is transformative for women. That’s why we’ve developed special programs specifically for women, including women-only classes in Brazilian Jiu-Jitsu, boxing, and MMA. Whether you’re a complete beginner who’s never thrown a punch or a former athlete looking for a new challenge, our coaches meet you at your level. We provide a safe, encouraging training environment where you can thrive. Interested in self-defense? Our instructors (including female black belts and seasoned fighters) will teach you practical techniques to handle real-world situations, blending skills from disciplines like BJJ, Muay Thai, and Krav Maga into our Women’s Self-Defense curriculum. Looking to get fit? Our training will have you burning calories and building strength while actually enjoying the process. The Forge approach is holistic – we want you to gain not only physical prowess, but also confidence, mental resilience, and a supportive community of workout partners.
What makes Forge stand out is our commitment to each individual’s journey. We know starting something new can be daunting. That’s why our programs emphasize beginner-friendly progressions and personalized coaching. In a women’s jiu-jitsu class, for example, you might start with fundamental techniques and drills that build your comfort on the mat. You’ll train with other women in a similar boat, guided by an instructor who remembers exactly what it’s like to be a newbie and who will ensure you learn proper form and stay injury-free. As you grow more confident, you can advance to higher-intensity mixed sessions – or stick with the women’s classes if that’s where you feel best. Forge also offers flexible scheduling (morning and evening classes) to accommodate busy professionals and moms. We’re here to remove barriers and make it as easy as possible for more women to experience the life-changing benefits of martial arts.
Perhaps you’ve watched some of these inspiring women – Ivanka Trump executing a takedown, or celebrities on Instagram hitting the heavy bags – and thought, “Could I do that?” Our answer is a resounding yes, you can. Forge Personal Training exists to help you do exactly that, with expert guidance and an uplifting community every step of the way. And we don’t expect you to take our word for it – we invite you to come experience it firsthand.
Take the First Step: Your Free Trial Class Awaits
If you’ve been feeling that spark of curiosity or motivation while reading this, this is your sign to take action. Martial arts might sound challenging — and it is — but that’s exactly why the rewards are so rich. At Forge, we believe every woman owes it to herself to discover just how strong and capable she truly is. So we make it easy to give it a try. Grab a free trial class in any of our women’s martial arts programs and see for yourself what a difference one session can make. You’ll be greeted by friendly instructors and introduced to fellow women who were once beginners just like you. We’ll lend you gloves or a gi if you need them, walk you through the basics, and get you moving at a pace you’re comfortable with. By the end of that first class, don’t be surprised if you feel a little tired, a lot empowered, and excited for more.
“I feel like a warrior after just one class!” – this is a common sentiment we hear from women after their first boxing or jiu-jitsu experience with us.
Joining a martial arts class could be one of the most empowering decisions you make for your confidence, health, and overall growth. It’s not just about learning to fight; it’s about fighting for yourself – for your well-being, your confidence, and your sense of what you can achieve. As Ivanka Trump and so many others have discovered, embracing martial arts can unlock a stronger, more resilient version of you. Now it’s your turn.
Are you ready to unleash your inner strength and join a community of empowered women? Come join us at Forge Personal Training for a free trial class. Let us show you how martial arts can transform your body, mind, and spirit. The rising trend of women in martial arts is more than a trend – it’s a lasting movement, and your journey could be the next inspiring story. Don’t watch from the sidelines. Step onto the mat with us, and step into your power.
Call, email, or visit our studio today to schedule your free trial. Your future resilient, confident self is waiting – and she’s got her gloves on, ready to go.
Empower yourself. Forge your strength. We can’t wait to meet you on the mat!
