Gracie Women Empowered® Beginner Self-Defense Program

In this program we focus on neutralizing the 20 most common attacks women face. It all starts with the core idea that you are worth defending!

Women Empowered® Self-Defense Classes in Tampa

Age Range: 12+ |  Experience Requirement: None

Women Empowered is the official Gracie University self-defense program for women based on the techniques of Brazilian jiu-jitsu (BJJ). 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 other 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. Once you complete the Women Empowered program, you may test for promotion to pink belt!

Brazilian jiu-jitsu is the perfect self-defense system for women, but it must be taught correctly. If you’re unsure about learning jiu-jitsu for fear of injury, embarrassment, or any other reason, then the Women Empowered program is perfect for you! If you’ve tried Bjj at another school and had a negative experience, give Women Empowered a chance, and we're sure it will win you back to the mat!

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.

The Empowerment Mindset
Beyond the physical techniques, Women Empowered also reinforces awareness principles, risk assessment, and verbal and psychological strategies a woman can use to set safe boundaries with others – even if the perpetrator is someone she knows. At the core of this mindset is the belief that we are worth defending!

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 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 15 Women Empowered lessons once, 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 8 Reflex Development Classes, you are eligible to test for promotion to pink belt! During this 30-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!

What is the Pink Belt?
In most martial arts systems, awarding belts is the traditional way to acknowledge progress and accomplishment. With the development of the Gracie Women Empowered program, the course featured so many unique strategies, objectives, techniques, and psychology tailored to a special set of circumstances that the standard Brazilian jiu-jitsu belt system did not apply. So, we decided to add an entirely new belt, and since pink was one of the colors not used in the existing BJJ belt system, we introduced the Women Empowered Pink Belt! It not only symbolizes dedication to the techniques of the program, but also an understanding of the philosophy that is essential for survival in life-threatening scenarios. We hope that this reflexive understanding of both the philosophy and techniques will instill a confidence in women that reduces their risk of ever becoming a target in the first place. Since the program's creation, we have watched women dedicate countless hours to earning their pink belt, and with every pink belt earned, the value and prestige of this belt has become undeniable.

Free Online Access & Satellite Training Privileges
Upon enrolling in the Women Empowered program, you will receive a free subscription to Gracie University Online. Through this interactive online platform, you will have access to detailed video instruction on every technique in the course, enabling you to study the lessons  24 hours a day! Furthermore, all active students qualify to train for free at any other Gracie Certified Training Center around the world for up to 30 consecutive days per year. Since the curriculum is the same at all Certified Training Centers, you will receive credit for every lesson on your Women Empowered attendance card when you return home!

10-Day Free Trial!
Most BJJ schools limit new students to one free trial class. We offer new students a 10-day free trial that includes unlimited access to all of our beginner group classes for a full 10 days. We’re confident that the curriculum, the camaraderie, and quality of the instruction will exceed your expectations. If that’s not the case, just let us know, and we will never charge you for the classes you took.

To take advantage of our 10-day free trial, simply contact us at 813-851-2828, and we’ll schedule your first class today!

The Future of Women's Self-defense - Women Empowered 2.0

Women's Self-defense That Actually Works

It’s NEVER the Victim’s Fault

Man vs. Woman, Strength vs. Technique

6 Creepy Hug Defenses Every Woman Should Know

3 Chokes Every Woman Should Know

Responding to Violence Against Women

WWE Ladies Learn Women Empowered

US Air Force Adopts Women Empowered

How Will Women Empowered Help You?

Increase Awareness

With everything going on around the news about the unforeseen dangers on the streets and in some areas, you will be more aware of upcoming dangers around you as a woman.

Build Confidence

Women Empowered focuses on reversal techniques and taking power from the aggressor to get the upper hand. This will help you raise your physical and mental fitness to a different level.

Develop Self-Defense

Through consistent practice, following rules and routines, and setting personal goals, you get to learn how to manage your inner behavior, develop a strong work ethic, and cultivate self-control.

Program & Pricing FAQs

What makes Gracie Martial Arts Tampa stand out among other BJJ Schools in Tampa?

As a Gracie Jiu-Jitsu Certified Training Center, we teach the structured Gracie University curriculum. Our certified instructors deliver authentic Brazilian Jiu‑Jitsu self‑defense classes in a safe, beginner‑friendly environment - no guesswork, no fluff.

Is there a trial period available for new students?

Yes! We offer a 10‑Day Free Trial with unlimited access to all our beginner BJJ classes. That’s more than most “jiu‑jitsu near me” searches turn up! In 10 days of unlimited classes you can truly experience our community risk‑free.

What do I need to know before I start classes at your Gracie Jiu-Jitsu School?

The Best part of a Gracie Jiu-Jitsu Certified Training Center is that you don't need to know anything other than our location and your trial class time. We will take it from there once you arrive.

What self‑defense classes do you offer at Gracie Martial Arts Tampa?

Our self‑defense classes include:

  • Gracie Combatives for adult beginners

  • Women Empowered (women’s Jiu-jitsu for self‑defense)

  • Gracie Bullyproof for kids (ages 3–12)

  • Master Cycle for advanced Brazilian Jiu-Jitsu students
    Each program is tailored to skill level and real‑world scenarios.

Is Brazilian jiu‑jitsu safe, and can I get injured in your classes?

We prioritize safety with:

  • Certified instructors trained in injury prevention

  • Controlled drills and careful sparring protocols

  • A structured curriculum that builds technique before intensity
    Minor bumps and bruises can happen (as in any sport), but serious injuries are rare.

Are there different intensity levels for adults in your martial arts school?

Absolutely. Our adult BJJ classes start with a gentle, fundamentals‑focused Gracie Combatives course, then progress to higher‑intensity training in our Master Cycle. You control the pace - and you can always switch levels as you grow.

Do I need to be in shape or have previous experience to join BJJ classes?

Not at all. Our Brazilian Jiu‑Jitsu curriculum is designed for absolute beginners and works all fitness levels. Many students get in their best shape through our BJJ classes - it’s fitness built into fun, practical training.

What should I wear and bring to my first Brazilian jiu‑jitsu class?

For your first class, comfortable athletic clothing is recommended along with a water bottle and easy to remove shoes like flip-flops. A Brazilian Jiu-Jitsu Gi (uniform) will be provided for your trial - no need to buy gear up front.

How do I find martial arts near me or jiu‑jitsu near me in Tampa?

Just search Google for “martial arts near me” or “jiu‑jitsu in Tampa”, and you’ll see our school with 5‑star reviews and a 10‑Day Free Trial offer. You can also visit our Contact page or call us directly.

How do I get started and schedule my first class or private lesson?

Getting started is easy:

  • Call us at 813‑851‑2828

  • Book online via our “Free Trial” button

  • Or fill out the short form on our homepage
    Our Student Services Team will set up your trial or private session in minutes.

More Confidence. More Focus. Get Fit.

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