By: Logan C. (BJJ Brown Belt & coach) Posted: 4/15/24
Key Takeaways
- How often should I train BJJ: Start with 2-3 training sessions per week when you first begin to learn the basics and adapt physically to the new workout.
- Optimal BJJ Training: Training 4+ times per week is optimal for learning BJJ at a faster rate, improving physical shape, and losing weight.
- Rest & Recovery: Always listen to your body. It’s crucial to take recovery days to avoid overtraining and reduce the risk of injuries.
Starting Brazilian Jiu-Jitsu (BJJ) is an exciting step towards improving your physical fitness and learning self-defense. But one common question many beginners have is: “How often should I train?” As someone, who has been training BJJ since 2017, I am here to offer my advice to beginners.
Getting Started
Begin with Moderate Frequency
For BJJ newcomers, Jiu-Jitsu can be quite demanding as it involves unique movements and techniques that are different from other forms of physical exercise like running or lifting weights. I recommend starting with 2-3 training sessions per week. This frequency is manageable and allows your body to adapt to the new stresses and strains of BJJ without causing overload.
Recommended Training Frequency for Optimal Progress
After the initial months, as your fitness levels start to improve and you become more comfortable with the basics, you can consider increasing your training. Moving up to training more than three times a week can help accelerate your progress and deepen your understanding of the techniques. For more insights into mastering consistency in your training, you might find this additional read helpful: Mastering the Mat: The Crucial Role of Consistency in BJJ Training.
Frequent training sessions are essential for those who are more advanced and/or looking to compete in Brazilian Jiu-Jitsu. A decent amount of high-level competitors will train every day & sometimes twice a day. This will progress your BJJ exponentially with this much training.
I personally train five to six times a week, and I’ve seen significant improvements in both my fitness and technique. I also teach BJJ 6 days a week which has helped my Jiu-Jitsu development grow even more. My 5-6 training sessions a week is the sweet spot for me with gains in BJJ & work/life balance.
Rest & Recovery
However, it’s equally important to incorporate necessary rest days and pay attention to your body. Overtraining can lead to injuries, which can set you back in your training journey. Being healthy and on the mats to the #1 factor in getting better at Brazilian Jiu-Jitsu.
FAQs
Q: Is training BJJ 2 times a week enough?
A: Training BJJ two times a week can be sufficient depending on your goals. For those new to the sport, this frequency serves as a solid foundation to learn BJJ basics and to start getting in shape while adapting to the new physical demands. It’s a practical option for hobbyists who balance busy work and personal lives. However, if you aim for faster progress and better results, training three or more times a week is recommended.
For more information on our BJJ program in Iowa City and updates on our new school, visit our Citadel BJJ Blog.
Conclusion
Remember, training in BJJ is about long-term development and enjoyment. It’s important to pace yourself and align your training frequency with your lifestyle and fitness goals. Thank you for reading the blog & best of luck on your BJJ journey:)
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Author Box:
I’m Logan, a purple belt and fundamentals coach at Citadel BJJ in Iowa City. As an assistant kids coach with competition experience across the USA, I’ve been grappling since 2017. My focus is on building a strong foundation for beginners and fostering a supportive environment for all students.
Read more Citadel BJJ Blogs: https://bjjiniowacity.com/iowa-city-blog/