At 14 years old, Mila Ben David is doing incredible things. The two-time South African Judo Champion and five-time South African Wrestling Champion is showing us that we, too, can kick butt.
Mila competes internationally on a regular basis. In the last year, she won the Jiu-Jitsu World Championship. In previous years, she also competed in and dominated the boys’ division. Her determination and drive show that she is destined for greatness.
She follows a healthy lifestyle that includes intensive training and carefully structured nutrition to support her performance and recovery. What keeps her going, you might ask? Well, the secret weapon to her journey is her dedication and consistency. “Before competitions, I always visualise the way I see the matches going,” she says.
It was fascinating to hear how her competitions play a significant role in her healthy lifestyle and keeping fit. We just had to ask: what was the most important thing she learned through the process of getting fit?
“For all my competitions, I always have to commit to a very specific weight division. If you miss the weight requirement by just one gram, you are disqualified,” Mila explains. “Over the years and with experience, I have learnt that nutrition is really the most important aspect.” It is clear why prioritising a healthy lifestyle is non-negotiable for her to be able to compete.
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Mastering The Mats
We are so intrigued by Mila’s journey that we needed to know more about the world championship. She broke it down for us:
“Jiu-Jitsu is a grappling-based martial art where the goal is to submit your opponent using joint locks or chokes. In 2023, I won the Jiu-Jitsu Youth World Championship in Abu Dhabi and in 2025 I won the World Championship again, which was held in Bangkok, Thailand. August this year, my plan is to compete again at Worlds in Abu Dhabi as well as Croatia. In the last two years, I won the SA Judo Nationals for my age division and for five years in a row, I’ve won the SA Wrestling Freestyle Nationals.”
She is absolutely incredible and carries herself with such grace. It just goes to show that nothing is impossible if you put your mind to it and make the most of those big moments. Mila believes her journey can serve as an inspiration to young girls who are interested in sports, especially combat disciplines. We can safely say we are definitely, without a doubt, inspired.
For the women who second-guess themselves or don’t believe they can do combat sports or get fitter, Mila has three tips to share.
3 Combat Sport Tips From Mila
1. Recovery is key. Don’t overtrain and make sure you recover properly, mostly by getting enough sleep. It’s the number one thing to do in order to see results.
2. Train your core properly. A great core exercise many athletes are missing is the hanging toe-to-bar. Master this movement to build serious functional strength.
3. Just go for it. For girls thinking about martial arts, especially Jiu Jitsu (BJJ), but feeling scared, I say just go for it! You won’t regret it. You’ll gain a skill for life, get fit and meet a lot of amazing people.
The most rewarding feeling from this superstar’s whole journey is the joy she gets from standing on the podium and the happiness of achieving her goals. This could be the reward for all of us if we just “lock in” and refuse to let any limitations or stereotypes dictate our fitness journeys.
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