When it comes to choosing the right MMA gloves, there’s more to consider than just fit or brand. One of the most important features to look at is the weight of the gloves, expressed in ounces (oz). Whether you’re a beginner or a seasoned MMA athlete, knowing when to use 4 oz, 6 oz, or 7 oz gloves can make a big difference in your training, safety, and performance.
In this guide, we dive deep into the world of MMA gloves, explain the difference between competition, sparring, and grappling gloves, and help you determine which glove weight best suits your training goals.
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MMA gloves, also known as grappling gloves, are compact, open-finger gloves specifically designed for Mixed Martial Arts. They protect the knuckles and wrists while keeping the fingers free for grappling, clinching, and submission techniques.
Most MMA gloves range between 4 and 7 oz in padding, depending on their intended use: competition, training, or sparring.
MMA gloves originated in Japan’s Shooto promotion, where they were first made mandatory. Later, the UFC adopted this style of glove as the standard for the sport. The introduction of gloves served several purposes:
Protecting fighters' hands
Reducing facial cuts
Encouraging striking to make fights more exciting for fans
These gloves have both visual and functional similarities to classic Kenpo gloves, made famous by Bruce Lee in Enter the Dragon.
There are three main types of MMA gloves, each with its own weight class:
Purpose: Professional-level fights
Weight: 4 oz (110 grams)
Use: Official MMA matches (e.g., in the UFC)
Most professional organizations, including the UFC, require 4 oz gloves during matches. These gloves offer just enough padding to protect the knuckles, while remaining thin enough for effective grappling and clinching.
Features:
Minimal padding
Lightweight
Maximum hand sensitivity
Unrestricted finger movement for submissions and control
Best for:
Professionals or advanced fighters preparing for competition.
Purpose: Amateur bouts or XL–4XL glove sizes
Weight: 6 oz (170 grams)
Use: Extra protection during amateur matches or for larger hands
Amateur fighters often use 6 oz gloves for increased safety. Fighters with larger hands may also wear 6 oz gloves, as more material is required for adequate protection.
Features:
Slightly more padding than 4 oz gloves
Better shock absorption
Suitable for heavier impacts
Best for:
Amateurs, larger fighters, or pros wanting extra protection during drills.
Purpose: Sparring and intensive training
Weight: 7 oz (200 grams)
Use: Sparring sessions, heavy bag work, technical striking drills
During sparring, safety is key — for both fighters. That’s why 7 oz sparring gloves are often the preferred choice. They offer more padding, reducing impact on both your knuckles and your partner’s face.
Features:
Thick, shock-absorbing padding
Better hand protection
Lower risk of injury
Slightly reduced mobility for grappling
Best for:
Anyone regularly sparring — from beginners to pros.
In addition to standard competition or sparring gloves, there are also grappling gloves — also known as hybrid gloves. These are specifically designed for training that combines striking and grappling, such as padwork followed by takedown drills.
Weight: Often between 5 and 6 oz
Use: All-around training
Advantages:
Enough padding for safe striking
Full finger control for grappling
Ideal for MMA circuit sessions and scenario drills
Wearing MMA gloves offers protection — but it doesn’t guarantee injury prevention. Gloves primarily protect the wearer’s hands and knuckles, but do little to reduce the risk of concussions or brain injuries.
Studies show that gloves don’t necessarily reduce punching power. In fact, they may encourage fighters to punch harder due to the added hand protection. This can actually increase the risk of head trauma.
That’s why it’s essential to:
Choose the right glove size and oz
Develop proper technique
Spar at a controlled intensity
Here’s a quick reference chart:
| Weight (oz) | Use | For Whom |
|---|---|---|
| 4 oz | Professional fights | Advanced fighters, pros |
| 6 oz | Amateur bouts / XL sizes | Amateurs, larger hands |
| 7 oz | Sparring, heavy training | All levels, for safe sparring |
| 5–6 oz | Grappling / hybrid training | All-around MMA training sessions |
Do you mostly train striking? Choose 7 oz sparring gloves.
Focused on technique + grappling? Go with hybrid gloves (5–6 oz).
Preparing for a fight? 4 oz competition gloves are mandatory.
Training 3x a week or more? Invest in a high-quality pair for each training type.
At Joyagear, you’ll find MMA gloves in all weights — from professional competition to sparring-grade quality. All our gloves are designed for comfort, durability, and performance, so you can always train with confidence.
Whether you choose 4 oz competition gloves, 6 oz grappling gloves, or 7 oz sparring gloves — each choice reflects your training stage and goals. Making a conscious choice ensures greater safety, better performance, and a longer athletic career.
Train smart. Train hard. Choose the right gloves.
Explore all MMA gloves at Joyagear.com
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