If you have been searching for self defence classes for women and keep closing the tab before you book, you are not alone. Most women who walk into our Women's Only session on a Tuesday or Thursday evening felt the same knot in their stomach first. This guide takes you inside it at Stratford BJJ, minute by minute, so you know exactly what you are walking into before you ever step on the mat.
Five things every woman should know before her first intro session
- Stratford BJJ runs a Women's Only Brazilian jiu-jitsu class every Tuesday and Thursday from 6 pm to 7 pm, open to women and teen girls aged 13 and up.
- Your first visit is a free intro class, booked ahead so a coach can meet you at the door and pair you with a friendly training partner.
- Women of all fitness and experience levels are welcome: the session follows our beginner BJJ Basics curriculum, and many women in the room started with zero martial arts training.
- We lend you a gi (the jacket-and-pants uniform) for your first visit, so you only need athletic clothes, a water bottle and flip-flops.
- When you feel ready, the same skills carry straight into our mixed sessions, with no test or deadline to get there.
Why a woman looks for self defence in the first place
Most women do not come to us because of one scary moment. They come because of a feeling about personal safety. Walking to the car after a late shift, or a past relationship that left them feeling small, or simply wanting to know their body can do more than they think.
Real protection starts long before anyone grabs you. Situational awareness, clear boundaries and a plan to get away from dangerous situations matter most, and we say that plainly on the mat. Statistics Canada notes that people who experience sexual assault usually know the person responsible. That is why we focus on staying calm at close range, not on movie-style street fights.
Where Brazilian jiu-jitsu fits is the moment when someone is already holding on to you. If you are pinned, pushed down or held in a clinch against a wall, you need practical self-defence skills that work against a heavier person who does not want to let go. That is exactly what we practise, a little at a time, every week.
Inside a women-only BJJ class, from warm-up to the last roll
Every women's session runs the same shape, so by your second visit nothing feels like a surprise. Our Women's Only program is led by Coach Camila Villalobos-Bieber, who started in Muay Thai in 2014 and moved to jiu-jitsu in 2017. You can meet her and the rest of our experienced instructors before you book.
| Time | What happens | What it feels like on day one |
|---|---|---|
| 5:45 pm | Arrive, sign a short waiver, borrow a gi | A coach says hello and shows you where to change |
| 6:00 pm | Light warm-up: hip escapes, rolls, stretching | Slower than any fitness workout, done at your own pace |
| 6:15 pm | Technique of the day, shown step by step | One escape or one hold, broken into small pieces |
| 6:30 pm | Drilling with a partner | You repeat the move slowly while your partner helps |
| 6:45 pm | Positional work with gentle resistance | You try the move while your partner pushes back lightly |
| 7:00 pm | Line up, thank your partners, ask questions | Most women say this is when the nerves finally drop |
Nobody throws you into a hard roll (live sparring) on day one. A coach walks the room the whole time, and nothing happens faster than you are comfortable with.
The tap: your built-in safety switch
The tap is the most important skill you learn in your first week. If a hold feels too tight or you simply want to stop, you pat your partner twice, or say "tap", and they let go right away. Every partner on our mats honours it every time, which is what makes it safe to grapple and practise real techniques at full focus.
Why Brazilian jiu-jitsu works when you are smaller
Strength helps, but leverage beats it. Brazilian jiu-jitsu was built so a smaller person could escape a bigger one using angles, frames (your arms and legs as braces) and timing instead of muscle.
In practice, that means you learn to keep weight off your chest, make space, and get back to your feet. You learn guard, where you keep a person in front of you and use your legs to control distance. You learn to escape mount, where someone sits on your hips, which is one of the most common positions in a real struggle on the ground.
Here is the honest part. No martial art makes anyone invincible, and BJJ does not replace awareness or running away. What it gives you is calm. After a few months of practising escapes against a resisting partner, being held down stops feeling like panic and starts feeling like a problem you know how to solve. That mental resilience is what many women tell us they value most.
How BJJ compares to kickboxing, workshops and other martial arts classes
Kickboxing, Krav Maga, judo, mixed martial arts (MMA) and one-day self-defence workshops all teach something useful. The right choice depends on what you want from your training.
| Option | Main focus | Best for |
|---|---|---|
| Brazilian jiu-jitsu | Escaping holds and pins, control on the ground | Women who want skills that hold up against a heavier person |
| Kickboxing | Striking, fitness, distance | Cardio and stand-up confidence |
| Krav Maga | Scenario drills and quick reactions | Short, high-intensity training for real-life situations |
| Judo | Throws, balance, grips while standing | Women who enjoy a traditional, structured martial art |
| One-day workshop | Awareness and a few basic moves | A first taste, though skills fade without practice |
The big difference is practice under real resistance. A workshop can teach a move once. Weekly BJJ training lets you test it against a real partner, and later spar with them, until it becomes yours. We also run judo on Sundays if you want to add throws later.
What to wear, hair and nails: the practical questions
These are the questions women ask us most, and they come up again and again in online BJJ forums.
- Clothes: a fitted t-shirt or rashguard (a stretchy, snug training shirt) and leggings or shorts with no zippers, pockets or buttons.
- Sports bra: choose a supportive one with no clips or hooks that could dig into you or a partner.
- Hair: tie it back in a braid or low bun, and skip metal clips. Keep a spare hair tie handy.
- Nails: keep fingernails and toenails short and smooth so nobody gets scratched.
- Jewellery: take it all off before you train, including earrings and rings.
- Being one of few women: in this room, you won't be. And when you move into mixed sessions, the coaches pair you with controlled, respectful partners.
When to move from the women's class into mixed classes
There is no deadline and no test. Some women stay in the Women's Only group for a year or more, and some add a mixed session after a few weeks. Others do both.
Mixed training teaches you to handle different body types, sizes and strength levels, which matters in the real world. You will already know the warm-up, the format and many of the faces. When you feel ready, BJJ Basics is the natural next step, and you can see every time slot on the schedule.
Self defence classes for women in Stratford, Ontario and Perth County
Stratford BJJ has been teaching on Downie Street since December 2013, when Professor Ryan O'Shea opened our doors as the original academy in our family. Coach Ryan is a 3rd-degree black belt under Professor Jorge Britto in the Royler Gracie line, and every coach here teaches the same patient, position-first system.
Women train with us from across Perth County, including St. Marys, Mitchell, Sebringville and Shakespeare. Parking is free on site, and a 6 pm start fits after work or after school for teen girls. With the clocks falling back on 1 November and the evenings getting dark early, many women decide this is the season to start. You can see all of our programs for women, teens and kids in one place.
Want to see it for yourself? The first class is free.
Book Your Free Intro Class →What women who train with us say
These are real Google reviews from people who train with us, quoted as they wrote them.
“I have been training at Stratford BJJ for 10 years now. It has been a blessing and life changer. I have made a lot of great friends and have gained confidence and strength. I highly recommend Stratford BJJ with its welcoming and safe environment, amazing coaches.”Jocelyn Johnson, Google review
“Been attending for around half a year, what a supportive, empowering group ... I always feel better after class”Steph Muma, Google review
“I feel safe with the training partners, trust with the coaches and confidentiality with the admin staff.”MP Canine Academy, Google review
You do not need to be fit, brave or experienced to start. You just need to walk in once. If you have been looking for self defence classes for women in Stratford, our Women's Only program on Tuesday and Thursday evenings was built for you. Ready to step on the mats? Book a free intro class and we will take it from there.
Frequently asked questions
Yes. The Women's Only program follows our BJJ Basics curriculum, so every technique is taught step by step from the start. Most women in the room had never trained in any martial art before they walked in.
It is open to women and teen girls aged 13 and up. Teens train alongside adults in a calm, supervised room, and a coach checks in with every new student.
No. You build your fitness by training, not before you start. The warm-up is done at your own pace, and women of all ages and fitness levels train together.
Yes, especially for escaping holds and getting up when someone is heavier than you. It works best alongside awareness, boundaries and a plan to get away, which we talk about openly on the mat.
Book a free intro class through our contact page or the button below, and pick a Tuesday or Thursday at 6 pm. A coach will meet you at the door and pair you with a friendly partner.
This article is for general information only. Always train under qualified supervision and consult a physician before starting a new physical activity.
