BJJ

How Many Days Per Week Should You Train BJJ?

How Many Days Per Week Should You Train BJJ?

Brazilian Jiu-Jitsu has gained immense popularity in recent years. Its unique blend of grappling techniques and physical conditioning has made it a favorite among athletes and fitness enthusiasts. But, one question that often arises among beginners is - What is the recommended weekly training routine for BJJ practitioners? 

“Try to take failures as a learning opportunity, accept, understand, improve and rise.”

There is no straightforward answer to this question. Many relevant factors and personal preferences come into play when determining the weekly optimal training frequency of BJJ. Factors such as age, fitness level, experience, and training goals can all impact.

1. BJJ Training

BJJ training is a form of martial arts training that focuses on ground fighting and grappling techniques. It is a highly effective martial art for self-defense and sports competition, and it is practiced by people of all ages.


BJJ training typically involves practicing techniques such as takedowns, joint locks, chokes, and submissions on a mat. Training can take place in a group class setting or one-on-one with a coach. BJJ practitioners typically wear a Gi or shorts and a rashguard.


BJJ training emphasizes the use of leverage and technique over strength and size, making it an ideal martial art for smaller individuals who need to defend themselves against larger opponents. It also offers many health benefits, including increased physical fitness, improved coordination, and reduced stress.


Training in BJJ can range from casual practice for fitness and fun to highly competitive training for international competitions. BJJ is a lifelong practice, and many people continue to train and improve their skills for decades.

2. BJJ Training For Beginners

As a beginner in BJJ, it is recommended to train at least 2-3 times per week. This will allow you to develop a solid foundation in the basic techniques and positions, build your stamina and strength, and get comfortable with the training environment.


It is important to remember that BJJ is a complex martial art that requires consistent practice to improve. Training 2-3 times per week will help you make steady progress, but it is also important to allow time for rest and recovery to prevent injury and burnout.


Once you become more comfortable with the basic techniques and positions, you may want to increase your training frequency to 4-5 times per week. However, it is important to listen to your body and avoid overtraining, which can lead to injury and fatigue.


Ultimately, the ideal training frequency for a beginner in BJJ will depend on your personal goals, physical condition, and schedule. It is best to consult with your coach or a qualified trainer to determine the optimal training frequency for your needs, requirements, and fitness goals.

3. Training Days Per Week

3.1. 1 Day Per Week

Training BJJ one day per week can be a good option for beginners who are just starting out, or for people who have limited time and energy to devote to training. While one day per week may not be enough to make rapid progress, it can still be enough to learn some basic but essential techniques.


However, it is important to keep in mind that training only one day per week may not be enough to build the muscle memory and consistency necessary to go to the next level. It is also important to make sure you are maximizing your time on the mat by focusing on the techniques.

3.2. 2 Days Per Week

Training BJJ two days per week is a good starting point for most practitioners. It allows you to make steady progress and build your skills, while still leaving time for other activities and commitments. This frequency is also a good option for people who are just starting out and want to build a strong foundation before increasing their training frequency.

3.3. 3 Days Per Week

Training BJJ three days a week is a good option for people who want to make rapid progress and improve their skills more quickly. This frequency can be ideal for people who have more time and energy to devote to training, and who want to build their skills at a faster pace.


However, it is important to make sure you are giving your body enough time to recover between training sessions. Overtraining can lead to burnout, injury, and other negative outcomes.

3.4. Training BJJ Four Days Per Week

Training BJJ four days per week is a good option for people who are serious about martial arts and want to make significant progress. This frequency can help you build your skills more quickly and can be ideal for people who are preparing for a competition or want to earn a higher belt rank.


However, it is important to keep in mind that training four days per week can be physically and mentally demanding. It is important to listen to your body and give yourself enough time to recover between sessions. You may also need to adjust your diet, sleep, and other factors to support this level of training.

3.5. 5 or more BJJ Training Days Per Week

Training BJJ five or more days per week is an option for people who are extremely dedicated to the sport and want to make rapid progress. This frequency is ideal for professional fighters or people who are preparing for high-level championships.


However, it is important to keep in mind that training at this frequency can be extremely physically, mentally, and time-demanding. It is important to make sure you are getting enough rest and recovery time, and that you are fueling your body properly with the right nutrition and hydration.

4. Align Your BJJ Goals

4.1. Define Your Goals

Start by defining what you want to achieve in BJJ. Is it to compete in tournaments, to get in better shape, to learn self-defense, or to improve your technique? Having a clear idea of your goals will help you align your training and stay focused.

4.2. Create a Plan

Once you have defined your goals, create a plan that outlines the steps you need to take to achieve them. This plan should include specific training goals, the frequency of training, the days in which you wish to train, and the time frame you want to achieve them.

4.3. Focus on Your Weaknesses

Identify your weaknesses and focus on improving them. This could be your technique, your physical conditioning, or your mental toughness. By addressing your weaknesses, you can become a more well-rounded BJJ practitioner.

4.4. Measure Your Progress

Regularly assess your progress toward your goals. This could be done by keeping track of the number of classes you attend, the techniques you learn, or the tournaments you compete in. Measuring your progress will help you stay motivated and adjust your plan if necessary.

4.5. Seek Feedback

Ask your coach or training partners for feedback on your progress. This can help you identify areas for improvement and adjust your training plan accordingly.

4.6. Stay Motivated

BJJ can be a challenging martial art to learn, and progress may be slow at times. Stay motivated by setting realistic goals, celebrating small victories, and enjoying the process of learning.

5. Role of Age in BJJ Training

Age is an important factor to consider when it comes to BJJ training. As we age, our bodies undergo various changes that can affect our training ability and  recovery process.


For younger practitioners, training BJJ multiple times per week may be ideal for achieving their goals, such as competition success or belt promotion. However, for older practitioners, it may be more important to prioritize injury prevention, as opposed to rapid progress.


As we age, our bodies become less flexible and more prone to injuries, especially if we have not been regularly exercising or practicing a sport. It is important for older practitioners to train at a pace that is suitable for their individual needs and abilities. This may mean taking more rest days, reducing the intensity of training, or focusing on exercises that help improve joint mobility and stability.


The main reason why older people train in BJJ is that they want to be fit. They do not practice for their career’s sake but for their own health. And as mentioned earlier, it all falls to your goals. And that is why making realistic goals is important as it creates a pathway for you to follow.

6. How to Optimize Your BJJ Training Frequency?

6.1. Create a Training Schedule

One of the most important things you can do to optimize your BJJ training frequency is to create a training schedule. Having a plan will help you stay on track and ensure that you are training whenever is the right time for you. Your schedule should include the days and times you plan to train and what you will be working on during each session.

6.2. Train With a Partner

BJJ is a partner-dependent martial art, and training with a partner can be beneficial for several reasons. First, it allows you to practice techniques in a realistic setting, which can help you develop your skills faster. Second, it can be motivating to have someone else to train with, which can help you stay committed to your training.

6.3. Focus on Quality than Quantity

Training more does not necessarily mean that you will progress faster. Instead of focusing on the number of hours you train, focus on the quality of your training. Make sure that you are practicing techniques correctly and that you are regularly getting feedback from your instructor. If you are struggling with a particular technique, take the time to work on it until you feel confident.

6.4. Listen to Your Body

While it is essential to train regularly, it is equally important to listen to your body and rest when necessary. Overtraining can lead to injuries and burnout, which can hinder your progress. You can try to incorporate active recovery exercises like yoga or swimming into your training routine to help your body recover faster.


In the end, it all falls on your goals. If you want to pursue BJJ for fitness only, then training once or twice a week is best for you. In terms of a professional career, you have to train four to five times a week.

6.5. Cross-Training

Cross-training can be an excellent way to improve your overall skills. By training in other martial arts like wrestling or judo, you can learn new techniques and approaches that you can apply to your BJJ training. Cross-training can also help prevent injuries and break up the monotony of training.


Cross-training will help you from getting exhausted. If you train 5 to 6 times a week in BJJ, you might feel tired from the same routine. Incorporating other martial arts won’t tire you. Rather you will get excited about your training and will learn more.

6.6. Find a Supportive Community

Training in a supportive and welcoming environment that can make all the difference in your BJJ journey. Finding a gym or club where you feel comfortable and supported. It helps you to stay motivated and makes training more enjoyable. Look for a community that values respect, humility, and continuous learning. The behavior of your instructor also reflects on your training. Find a gym with more understanding instructors so that they have a positive influence on your training.

6.7. Learn From Your Mistakes

Mistakes are the primary stimulus of growth and substantial improvements if taken positively. The difference between success and failure is that a successful person has made more mistakes.

“Try to take failures as a learning opportunity, accept, understand, improve, and rise.”

Take note of what went wrong, and work with your instructor or training partner to figure out how you can improve next time.

7. FAQs

7.1. How Many Days Per Week Should You Train BJJ?

BJJ training depends on your goals. If you are into fitness then 2-3 times is enough for you. If your goal is to become an elite BJJ grappler, then 4-5 times is the better option for you.

7.2. How Many Days Per Week Should Advanced BJJ Practitioners Train?

Being an advanced grappler, you need to pay exclusive attention to BJJ. in that case, you need to train 4-5 times a week.

7.3. Can I Train BJJ Daily?

You can surely train daily in BJJ. But you also need to focus on resting time. Your body needs time to adapt to BJJ techniques and exercises. If not taken proper rest, you will likely suffer the damages in the long run.

7.4. Is It Important To Coincide Diet With Your BJJ Training?

Diet has a direct effect on your BJJ training. You must feed your body what it needs the most instead of eating unhealthy foods that only account for fats.

8. Conclusion

BJJ training is a hard one. It involves various exercises, rolling, and sparring sessions that can be intense for grapplers. A professional grappler must train 4-5 times a week. If you are a beginner, you must train 2-3 times a week and enhance it with the passage of time.


Age plays an important role in your learning speed. Young adults are more likely to practice BJJ 4-5 times a week than older people. Set realistic goals for your BJJ class and focus on your weak points. You will surely learn more under an understanding and supporting community.

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