Women in MMA: Why More and More Women Train at Ryutai II (Mixed Classes)

Five years ago, I walked into an MMA gym for the first time. I remember perfectly that mix of excitement and fear: What would people think? Would it be too hard for me? Would I fit into this world that had always been presented as exclusively male?

Spoiler: I didn't just fit in. I discovered that training alongside men and women of all levels was exactly what made me the instructor I am today.

Today, as an instructor at Ryutai II in Viladecans, I have the privilege of accompanying dozens of women who feel exactly the same in their first class. And let me tell you something: that initial fear transforms into one of the most empowering experiences you can live.

Women's MMA has grown exponentially in recent years. What was once an almost exclusively male space is today a discipline where women of all ages, professions, and fitness levels find community, strength, and confidence. In UFC, fighters like Amanda Nunes, Valentina Shevchenko, and Zhang Weili have proven that women don't just belong in the octagon —they dominate it.

And here in Viladecans, in Baix Llobregat, we're living that same revolution.

At Ryutai II, located at C/del Sol, 64, 08840 Viladecans, more and more women choose MMA as their way to train, not just for the extreme fitness it provides, but for everything it represents: empowerment, real self-defense, community, and a mental transformation that goes far beyond the mat.

If you're reading this and feel curious about MMA, but also have doubts about whether it's for you, this article will show you exactly why so many women are discovering that MMA is the best decision they've made for their body and mind.

Why MMA Is Perfect For Women

Technique Over Strength: A 55kg Woman Can Control an 85kg Man

One of the biggest concerns I hear from women who want to start MMA is: "I'm not strong, how will I defend myself against someone bigger?" The answer is simple: MMA isn't based on brute strength, it's based on technique.

Yes, you see spectacular fights in UFC, but what you don't see behind them are years of technical study: angles, leverage, timing, positioning. A 55kg woman who knows the correct technique can control an 85kg man who doesn't know what he's doing.

At Ryutai II we teach MMA from a technical and strategic perspective. It's not about hitting harder, but hitting better. It's not about resisting more, but positioning yourself better. And that completely levels the playing field for women.

I've seen new students surprise themselves when they manage to execute a perfect submission or escape from a dominant position using technique instead of strength. That feeling of "I can do this" is addictive.

Complete Self-Defense: All Ranges Covered

Unlike other disciplines that specialize in one range (like Kick Boxing standing or BJJ on the ground), MMA prepares you for everything. If someone grabs you on the street, you know how to defend yourself. If they push you against a wall, you know how to get out. If you end up on the ground, you know exactly what to do.

This versatility makes MMA the most complete form of self-defense that exists.

For women, this is especially valuable. The reality is that aggression situations often include grabs, pushes, or immobilization attempts. In our classes in Viladecans, we not only practice sports techniques, we also simulate real self-defense scenarios specifically adapted for women.

And we do it in a controlled, safe, and progressive environment, where you decide how far you want to go.

Extreme Fitness: Better Than The Gym For Weight Loss

I'll be direct: no gym machine will give you the workout that an MMA class gives you. Here you work cardio, strength, endurance, coordination, flexibility, and explosiveness in one session.

An hour of training at Ryutai II burns between 600 and 900 calories, depending on intensity. But more importantly: you build functional muscle, not just aesthetic muscle.

Many of our students come looking to lose weight or tone up, and end up discovering that MMA gives them results they never achieved in conventional gyms. Why? Because it's fun. You're not watching the clock waiting for the 30 minutes on the treadmill to end.

You're learning combinations, practicing defenses, working with your partner. Time flies and your body transforms without you feeling like you're "suffering" in the process.

Mental Empowerment: Confidence That Transforms Your Daily Life

This is the benefit no one tells you until you experience it: MMA changes how you feel about yourself.

When you know you can defend yourself, when you know you've endured five rounds of intense training, when you know you master techniques that most people can't even imagine, you start walking through life differently.

I've seen shy women become leaders at work. I've seen mothers recover their identity after years dedicated exclusively to their children. I've seen stressed professionals find an outlet that no therapy had given them.

MMA teaches you to face fears, to get up after falling, to trust your ability to solve problems under pressure. And all those lessons transfer directly to your life outside the gym.

Safe Community and Family Atmosphere

One of the pillars of Ryutai II is the family atmosphere we've cultivated since 2016. We're not an elite gym where only professional competitors train. We're a space where housewives coexist with competitors, absolute beginners with experienced fighters, teenagers with adults in their 40s.

And everyone respects, helps, and motivates each other.

At Ryutai II we all train together —men and women— in an environment of mutual respect where everyone progresses at their own pace. This diversity is not accidental: it's intentional, and it's what makes us stronger.

For women coming for the first time, this is fundamental. There are no inflated egos or intimidating attitudes. Fran Calderón, our head coach from Team Calderón, and I make sure every new student feels welcomed and accompanied.

In your first class you won't be lost among strangers. I will personally guide you step by step, adjusting the pace to your level, answering all your questions and making sure you leave wanting to come back.

Breaking Myths and Fears

I perfectly understand the fears that stop many women from taking the step. I had them myself. So let me dismantle the five most common myths I hear, with the honest truth about how MMA training for women really works.

Myth 1: "I'll Come Back Covered in Bruises"

Reality: MMA training is progressive and controlled. In your first class you won't do sparring. Not in your second. Probably not in your first few weeks.

First you learn technique in the air, then with pads, then with partners in controlled drills, and only when you feel ready and request it, we move to light sparring with full protection (headgear, shin guards, gloves, mouth guard).

Additionally, we have a sacred rule at Ryutai II: sparring always adapts to the beginner's level. If you're training with someone more experienced, that person adjusts their intensity so both can work technique safely.

Occasional bruises can happen (it is a contact sport, after all), but it's not the norm, and certainly not something you should expect in your first classes.

Myth 2: "I Need to Be in Shape Before Starting"

Reality: This is the myth that frustrates me most, because it prevents many women from taking the step. Listen carefully: MMA gets you in shape. You don't need to be in shape to start.

Come as you are. Whether you're 20 or 55 years old. Whether you weigh 50kg or 90kg. Whether you've done sports all your life or haven't moved in years. There's space for you here.

Our classes in Viladecans are designed so everyone works at their own pace. If you need to stop for water, you stop. If a series is too intense, we modify it. If your physical condition is limited at first, we build gradually.

I've trained women who in their first class could barely complete three burpees, and six months later were doing full sparring rounds. Progress is part of the journey, not a prerequisite.

Myth 3: "Men Will Hit Me Hard"

Reality: In MMA there's a culture of respect toward training partners, especially when there's a size or experience difference. Men who train regularly understand perfectly that adjusting intensity is part of the process.

Not only will they not hit you hard, they'll be incredibly careful and communicative with you.

In fact, many of our students prefer training with men because it gives them a more realistic self-defense perspective. Training with someone bigger and stronger forces you to perfect your technique, teaches you to use angles and leverage, and gives you real confidence that if you ever need to defend yourself, you'll know how.

Myth 4: "It's Too Violent For Me"

Reality: Sparring is optional. Many women train MMA for years without doing full-contact sparring, and that's perfectly fine.

Training technique, working pads, doing drills, practicing light grappling, all of that is MMA. You don't have to fight in a cage to benefit enormously from this discipline.

MMA is as violent or as technical as you decide it to be. If your goal is fitness and basic self-defense, you can stay at that level. If over time you discover you want to try amateur competition, you can also advance in that direction.

At Ryutai II we respect each student's individual goals. There's no pressure to "prove anything" to anyone. Your journey is yours.

Myth 5: "I'll Develop Too Much Muscle"

Reality: MMA builds functional and defined muscle, not exaggerated muscle mass. Will you tone arms, legs, abs, and back? Absolutely. Will you look like a bodybuilder? No, unless that's specifically your goal and you combine training with extreme diet and supplementation for that purpose.

The physique you develop with MMA is athletic, strong, and functional. It's the type of body that lets you carry grocery bags without getting tired, play with your kids without running out of breath, and feel powerful in your own skin.

Many of our students tell me that for the first time in their lives they're not obsessed with the scale, but with what their body can do. And that's a much healthier relationship with fitness.

Our Model: Mixed Training (And Why It Works Better)

At Ryutai II, men and women train together from day one. It's not something you have to get used to —it's been our model since 2016, and it's exactly what makes our female trainees technically stand out.

Let me explain why training in a mixed space is really one of the greatest advantages of MMA, especially in a gym with the right culture like Ryutai II.

Exponentially Improves Your Technique

When you train with bigger and stronger partners, you can't rely on strength. You have to perfect your technique. Every movement has to be precise, every angle has to be right, every timing has to be perfect.

This technical demand makes you a much better fighter than if you only trained with people your same size.

I've seen this again and again: women who train regularly with men develop exceptionally clean technique because they have no other choice. And when they then train with other women their size, their technical level clearly stands out.

It's like training with heavier weights: when you return to the light ones, everything feels easier.

Preparation For Real Self-Defense

If your goal includes self-defense, training with men gives you the most realistic perspective possible. In a real aggression situation, statistically the aggressor is more likely to be a man bigger than you.

Training regularly with partners who simulate that size differential prepares you mentally and technically for that scenario.

At Ryutai II we work specific self-defense scenarios adapted for women:

• If someone grabs your arm → you know how to break free
• If they push you against a wall → you know how to escape
• If you end up on the ground → you know how to defend and control

And we practice these techniques with male partners who simulate aggression in a controlled way so you can develop effective automatic responses.

Culture of Mutual Respect

In a serious gym like ours, the culture of respect is unbreakable. The men who train here understand they're training partners, not adversaries. They understand their role when training with women is to adjust their intensity, communicate clearly, and create a safe environment where both can improve.

Fran and I constantly supervise interactions in class. If someone doesn't respect these principles, they simply have no place in our gym. This active vigilance is what allows women of all levels to feel comfortable training in a mixed space.

It's not something we leave to chance; it's something we actively cultivate every day.

Occasional Women-Only Sessions (If You Need Them)

That said, we also understand that some women prefer to start in a women-only environment to gain initial confidence. If at first you need an exclusively female environment, we can organize occasional introductory sessions.

But we encourage you to integrate into the mixed group soon, where the real magic of learning happens. Most of our students discover that the mixed environment wasn't what they feared —and they become its biggest advocates.

Specific Benefits For Women

Effective Self-Defense: Feel Safe Walking Alone

This is one of the most transformative benefits our students report: the sense of security they develop after a few months of training. It's not arrogance, it's real confidence based on real skills.

Knowing you can defend yourself changes how you move through the world.

Many of our students tell me they used to avoid certain streets at night, or felt anxious walking alone from the parking lot. After training MMA, that anxiety disappears. Not because they're now "invincible," but because they know exactly what to do if something happens.

And that mental preparation is itself a form of protection: you move with more confidence, and that deters potential aggressors.

Transformed Self-Esteem: From Insecurity to Confidence

The impact of MMA on female self-esteem is profound. It's not just about looking better physically (though that happens too). It's about proving to yourself that you're capable of things you never imagined.

Every new technique you master, every round you complete, every fear you overcome, builds an internal narrative of "I'm strong, I'm capable, I can do this."

I've seen women who arrived at Ryutai II with their eyes on the ground, constantly apologizing for taking up space, and six months later you see them enter the gym with their head high, greeting everyone confidently, leading their own warm-up.

That transformation doesn't come from a trainer telling you "you're strong." It comes from you proving it to yourself class after class.

Stress Management: Your Escape Valve

Many of our students are professionals with stressful jobs. They come directly from the office to the 7:00 PM or 8:30 PM classes at Ryutai II, perfectly accessible from Sant Boi, Gavà, El Prat and the entire Baix Llobregat area.

They constantly tell me that training hour is sacred. It's their moment of total disconnection from work stress, family responsibilities, a thousand things on their mind.

When you're training MMA, your mind can't be anywhere else. You have to be 100% present. And that forced presence acts like active meditation that resets your nervous system better than any other activity.

Female Community: Strong Friendships With Other Female Trainees

One of the unexpected benefits many students discover is the community of women they find at the gym. There's something special about the friendship that forms between women who train together.

It's a bond based on mutual respect, admiration for each other's courage, and shared experiences that most people don't understand.

Our students support each other inside and outside the mat. They organize meetups to train outside class schedule, accompany each other to competitions, celebrate each other's achievements. At Ryutai II genuine friendships have formed that transcend the gym, and that's something we deeply value.

Hormonal Health: Benefits For Menstrual Health

Intense and regular exercise like MMA has documented benefits for female hormonal health. Regular exercise like MMA helps regulate cycles, reduce premenstrual symptoms, and improve mood related to hormonal fluctuations.

Many students report less menstrual pain and more stable energy throughout the month.

Additionally, we understand that your energy fluctuates throughout the month, and that's perfectly fine. At Ryutai II you can adjust your training intensity based on how you feel that day. If you need a gentler day, we do more technique and less cardio. If you feel extra energy, we take advantage of that window.

Your body is yours, and here we respect its natural cycles.

Positive Body Image: Your Body Is What It Does, Not How It Looks

This is perhaps the deepest change I see in my students: the shift in focus from how their body looks to what their body can do. In MMA, your body is not a decorative object. It's your tool, your ally, your source of power.

When your goal changes from "lose 5kg" to "master that submission" or "complete five rounds without stopping," your relationship with your body transforms.

You stop punishing it for not looking a certain way and start admiring it for everything it can achieve. That's a much healthier and more sustainable relationship with your own body, and it's one of the greatest gifts MMA can give you.

Real Stories from Ryutai II

While respecting our students' privacy, I want to give you an idea of the diverse profiles who train with us. You'll probably recognize yourself in one of them:

We have professionals in their 30s who work at Barcelona airport or nearby companies in Sant Boi and Gavà who come after work to release stress. They had never done a contact sport in their lives, and now train MMA three times a week and consider it essential for their mental health.

We have mothers who found in MMA their personal space after years dedicated exclusively to their children. They tell me it's the only hour of the day where they're themselves, not "someone's mom." And that recovery of identity reflects positively throughout their family life.

We have young people who came to Ryutai II seeking self-defense tools after negative experiences, and found not only effective techniques, but also an emotional healing process. Physical empowerment has a direct impact on trauma healing, and we've witnessed truly inspiring transformations.

All these women have something in common: they took the first step despite fear. And today, none of them regret it. They all tell me they only wish they had started sooner.

How to Start Your MMA Journey

If you've gotten this far, you probably feel curious. Maybe even a bit of excitement mixed with nerves. That's perfectly normal. Let me tell you exactly what your first experience at Ryutai II would be like so you know what to expect.

Your first class is completely free. No commitment, no contract. Simply call +34 677 71 47 99, email info.ryutai@gmail.com, or contact us on Instagram at @ryutai_viladecans, and we'll book your first class.

We ask about your experience level (even if you have none, that's perfect) and any injury or limitation we should consider.

You arrive at Ryutai II at C/del Sol, 64, 08840 Viladecans, and I personally greet you at the door.

I show you the facilities, explain how the class works, and accompany you throughout the session. We start with gentle warm-up, then we see basic techniques that any beginner can do, and finish with conditioning exercises adjusted to your level.

At no point will you feel lost or abandoned. My job is to ensure your first experience is positive and you leave wanting to return.

Our schedule at Ryutai II is Monday to Friday 17:00 to 22:30, and Saturdays 10:00 to 14:00, with various class options so you can find the one that best fits your schedule. And remember: there's no contract. You can try one month, two months, or train with us for years. You decide.

Your Time Is Now

I've been training and teaching MMA for five years. I've seen transformations I'll never forget. I've seen women arrive with fear and leave with courage. I've seen bodies change, but more importantly, I've seen minds transform.

And I can tell you with complete certainty that if you're reading this and feel that internal call to try, you should listen to it.

MMA is not just for elite athletes. It's not just for young, fit women. It's not just for the brave. It's for any woman who wants to feel stronger, safer, more capable. It's for you.

At Ryutai II, in the heart of Viladecans, we've built a space where over 200 students train with us since 2016, maintaining a 4.9/5 star rating because we take very seriously creating a family environment where everyone matters.

We're part of the prestigious Team Calderón, with instructors who've competed nationally and internationally, but we're also your neighbor, your friend, your training partner.

Our classes have limited capacity to maintain personalized attention. If you're reading this and feel the call, don't postpone it. The best version of yourself is waiting on the other side of one decision: trying your first free class.

You don't need to be brave to start. You just need to be curious. Bravery is built class by class, technique by technique, round by round. And I'll be there, in your first class, to accompany you every step of the way.

Book your free class today. Call us at +34 677 71 47 99, email us at info.ryutai@gmail.com, or contact via Instagram @ryutai_viladecans.

I promise that in six months, when you look back, you'll be glad you took this step.

See you on the mat.

Sheila Martínez Certified MMA Instructor Ryutai II - Team Calderón Viladecans, Barcelona