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No matter who the perpetrator is or what the circumstance is, we have a plan.

Eve Gracie
Women Empowered® Chief Instructor, Gracie University

Self-Defense For Women

Women Empowered® is the official Gracie Jiu-Jitsu® self-defense program for women. In this 15-lesson program, we will teach you how to neutralize the 20 most common attacks ranging from having your hair grabbed to being pinned to the ground by a weapon-bearing assailant.

Each one-hour Women Empowered® lesson addresses two techniques. You can start the program at any time and participate in any class without previous experience. Unlike most self-defense systems that rely heavily on strength, speed, and coordination, the techniques in the Women Empowered® program employ leverage, technique, and timing, so anyone, regardless of age or athletic ability, can make them work against larger opponents.



Come try Gracie Jiu Jitsu for 10 days - FREE.  No cost nor obligation. We'll provide everything you need.

It’s NEVER the Victim’s Fault!!

20 Essential Techniques

Law enforcement officials and survivors of sexual assault helped us identify the 20 most common attack strategies that a male assailant is likely to use on a woman. From hair-grabs and choke-holds, to bear hugs and weapon defenses, the Women Empowered® program covers it all.

If you have no previous martial arts experience and you want to learn how to defend yourself in a fun, safe, and cooperative learning environment, Women Empowered® is for you!


Step 1: Learn the Techniques

We have divided the 20 Women Empowered® techniques into 15 one-hour classes so that you can complete the course at your own pace. We designed each lesson so that you can start at any point in the course. As a result, you can start the program at any time and complete the 15 lessons in any order. Upon enrolling, we will issue you a Women Empowered® attendance card on which we will track your progress every step of the way.


Step 2: Develop Your Reflexes

Once you complete each of the 10 Women Empowered® lessons twice, you will qualify to participate in the Reflex Development (RD) classes where you will learn how to combine the 20 techniques to address the most common occurrences in a real self-defense situation.

Step 3: Earn Your Pink Belt

Once you complete each of the Women Empowered® lessons four times, and you’ve completed at least four Reflex Development Classes, you are eligible to test for promotion to Pink Belt! During this 15-minute test, we will assess your execution of all 20 essential techniques. If your performance meets Gracie University® standards, you will qualify for promotion to pink belt. As a pink belt, you will be more than ready to move on to the Gracie Combatives® program should you choose to continue the jiu-jitsu journey!

Self-defense is not limited to a set number of techniques; it’s a state of mind, and it begins with the belief that you are worth defending.

Rener Gracie
Head Instructor, Gracie University



Upon enrolling in the Women Empowered® program at any Certified Gracie Jiu-Jitsu Training Center®, you will receive a free subscription to GracieUniversity.com. Through this interactive website, you will have access to detailed video instruction on every technique in the course enabling you to study the lessons on any computer or mobile device 24 hours a day! Furthermore, all active students at a Certified Gracie Jiu-Jitsu Training Center qualify to train at any other Certified Gracie Jiu-Jitsu Training Center around the world. Since the curriculum is the same at all Certified Gracie Jiu-Jitsu Training Center, you will receive credit for every lesson on your Women Empowered® attendance card when you return home!



Lesson 2 – Slice 1: Wrist Release (Variation 1)

Lesson 6 – Slice 4: The False Surrender

Empowerment Talks: The Four Phases

Man Vs Woman, Strength Vs Technique

6 Creepy Hug Defenses for EVERY Woman

Violent Ride-Sharing Assault + 3 Chokes EVERY Woman Should Know!