Scale methodology

Five scales from 1 to 5 describe what ordinary training in an art is like. The values are editorial assessments against the fixed anchors below, not measurements or a ranking. We rely on federation rules, descriptions of training and injury studies; specific sources are cited with the texts on each art.

We rate the typical training of an adult beginner in an ordinary club, not elite sport or the toughest school. Each art is assessed against the anchors and against arts already rated, never only within a pair. Where we lack support for a value, the scale stays unrated instead of guessed. Values change when we find better evidence.

Physical demand

How demanding a regular session is for an adult beginner: intensity, pace and the fitness needed from the first lessons.

1/5very lowA person with no fitness base can manage the session, the pace is slow.

2/5lowLight load with breaks, technique outweighs conditioning.

3/5moderateA regular session leaves you out of breath and builds strength, fitness develops gradually.

4/5highHigh intensity even in beginner classes.

5/5very highPeak conditioning from the start: rounds, intervals and sparring to exhaustion.

Injury risk

What kind of contact and resistance belongs to regular training and competition. It rates the type of load, not the injury record of a particular club.

1/5very lowNo contact with a partner.

2/5lowContact is controlled or the technique stops short of the target.

3/5moderateControlled contact with protective gear, falls and throws on mats.

4/5highFull contact with protective gear, or full resistance without blows to the head: throws, joint locks, chokes until submission.

5/5very highFull-power blows to the head aimed at a knockout.

Self-defence transfer

How close the training method is to a situation under pressure against resistance. It does not measure which art would win.

1/5very lowTraining in forms only, without a resisting partner.

2/5lowTechnique against a cooperating partner, resistance only rarely.

3/5moderateFull resistance at one range only, for example a striking bout standing, or resistance limited by rules, for example points or banned targets.

4/5highFull resistance at two ranges, for example standing and clinch or clinch and ground, or scenarios under stress at all ranges with partial resistance.

5/5very highFull resistance at several ranges: standing, clinch and ground.

Fitness benefit

How far regular training works as a fitness programme in itself.

1/5smallLittle fitness benefit.

2/5mildBenefit mainly for mobility and coordination.

3/5moderateImproves endurance and strength, but conditioning needs to be supplemented.

4/5highTraining regularly includes interval and strength work.

5/5very highTraining is a complete fitness programme in itself.

Additional fields

Relative cost

mediumOwn gloves or protectors are part of regular training.

higherMore expensive or multiple sets of gear and more frequent sessions.

lowA training uniform or sportswear is enough, protectors are needed only for competition or are lent by the club.

Rank recognition

unifiedRanks are certified by one world authority and are valid across countries.

by federationRanks are valid within a federation and are recognised only sometimes when switching federations.

fragmentedStyles and schools have their own systems, transfer between them is not automatic.

no ranksNo technical ranks are awarded, level is shown by bouts.

Arts rated (65)

	Physical demand	Injury risk	Self-defence transfer	Fitness benefit
Karate	3	3	3	–
Taekwondo	3	4	3	3
Judo	4	4	4	4
Kung Fu	3	3	2	–
Boxing	4	5	3	4
Brazilian Jiu-Jitsu	4	4	4	–
Muay Thai	4	5	4	4
Kickboxing	4	4	3	4
MMA	4	5	5	–
Aikido	2	3	2	–
Krav Maga	3	3	4	3
Capoeira	3	2	2	–
Shotokan	3	3	3	–
Kyokushin	4	4	3	–
Wing Chun	3	2	2	3
Goju-ryu	3	3	3	–
Wado-ryu	3	3	3	–
WT Taekwondo	3	4	3	3
ITF Taekwondo	3	3	3	–
Shaolin Quan	3	2	2	–
Tai Chi	1	1	–	–
Olympic Boxing	4	4	3	–
Professional Boxing	4	5	3	–
Muay Boran	–	–	–	–
Dutch Kickboxing	4	4	3	–
Capoeira Angola	3	2	2	–
Capoeira Regional	3	2	2	–
Sambo	4	4	4	–
Savate	4	4	3	–
Kendo	3	3	–	–
Eskrima	–	4	–	–
Wrestling	4	4	4	–
Hapkido	3	3	3	–
Lethwei	4	5	4	–
HEMA	–	3	–	–
Systema	–	–	–	–
Ninjutsu	–	2	2	–
Kumdo	3	3	–	–
Luta Livre	4	4	4	–
Catch Wrestling	4	4	4	–
Kudo	4	4	4	–
Sumo	4	4	3	–
Jeet Kune Do	–	–	–	–
Kenpo Karate	–	–	–	–
Choy Li Fut	–	–	–	–
Shorinji Kempo	–	3	3	–
Hung Gar	3	2	2	–
Baihequan (Fujian White Crane)	–	–	–	–
Daito-ryu Aiki-jujutsu	–	3	2	–
Shito-ryu	3	3	3	–
Baguazhang	–	–	–	–
Xingyiquan	–	–	–	–
Combat Sambo	4	4	5	–
Wudangquan	–	–	–	–
Kun Khmer (Pradal Serey)	4	5	4	–
Greco-Roman Wrestling	4	4	4	–
Freestyle Wrestling	4	4	4	–
Chen Style Tai Chi	–	1	–	–
Yang Style Tai Chi	1	1	–	–
Sport Sanda (Wushu Sanshou)	4	4	3	–
Iaido	–	1	1	–
Tang Soo Do	3	2	2	–
Sport Fencing	3	2	–	–
Submission Grappling (No-Gi)	4	4	4	–
Wushu Taolu	4	2	1	–

Methodology version: v2-2026-10