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How Often Should You Train Jiu Jitsu as a Beginner? - the million-dollar question that ends up being a sore spot for many of us after that first week on the mat.
The straight up answer is: it really depends on your body, your schedule, the vibe at your gym, and what you're hoping to get out of training. But don't worry, you don't need a foolproof plan to make progress - just something that works for you in the long run. Training too often too soon is one of the most common mistakes beginners make—and it’s a big reason why white belts quit Jiu Jitsu before they ever find their rhythm
Here's a simple and beginner-friendly way to figure out how many days a week you should be rolling on the mats, what a "good" schedule looks like, and how to ramp things up without burning out.
For most brand new people to jiu jitsu, the sweet spot tends to be around 2 or 3 classes a week:
The thing is, most beginners tend to do just fine with 2-3 classes a week. This frequency lets you get consistent exposure to techniques without completely trashing your joints. It also keeps your motivation up, because you're not constantly training through exhaustion.
Brazilian Jiu Jitsu (BJJ) is a martial art that's all about ground fighting and using leverage to submit your opponent, rather than just relying on brute strength. When you first start training in jiu jitsu, it's easy to get super stoked and try to train every day - but hold up, learning the right training frequency and building a realistic schedule is key to making steady progress - especially when you're just starting out. And let's be real, BJJ training is both physically and mentally demanding, so finding the right training frequency for your fitness level and lifestyle is crucial to avoiding burnout and keeping you coming back for more.
Remember, every single training session is a step forward on your jiu jitsu journey - and getting enough rest is just as important as time on the mats. By focusing on making steady progress and listening to your body, you'll set yourself up for long-term success in Brazilian jiu jitsu.
Let's be real, most beginners make the mistake of jumping to 5-6 days a week way too fast - and that's just asking for trouble, especially when you're still getting used to training.
Here are a few things that happen when you try to do too much too soon:
So, when you're trying to figure out how often to train, just remember - it's better to start a bit conservative in the early stages to help avoid burnout, then build up from there.
Here's a simple rule to help you figure out how many days a week you should be training: just train as often as you can recover well. So, if you can honestly say:
Then you're on the right track. And if not, that's your body telling you to slow down for now.
If all this is feeling a bit overwhelming, just pick one of these plans and run with it for 4 weeks. To make the most of your training time, just choose a plan that fits your lifestyle and allows you to stay consistent - even if you've got a busy schedule or other commitments.
Option A: 1-2 times per week
This is a great option for those with a lot going on in their lives. Training once or twice a week will let you build a foundation and stay connected to the art, even if you can't commit to more frequent sessions.### Option A: 2 days a week (perfect “start here” plan)
The secret to making steady progress in Jiu Jitsu is having a balanced training schedule. For most beginners, training 2 to 3 times a week is a great way to start out - it lets your body get used to the demands of BJJ, gives you time to build some muscle memory, and still allows you to learn new stuff without getting totally overwhelmed. As you get more comfortable, you might find 3 or even 4 times a week is the sweet spot - this way you get more exposure to live sparring and advanced techniques, but make sure to listen to your body - if you start to feel like you're burning out, take a few rest days. Rest is where the real progress happens - that's where your body recovers and your brain sorts through all the new stuff you learned. By finding the right balance between training and chill time, you'll stay motivated and keep making steady progress.
Cross training can be a total game-changer for your BJJ journey. Adding yoga, swimming or some other cardio activity to your routine can make you way more well-rounded and give you an edge on the mats. It also helps prevent those overuse injuries that come from doing the same old movements over and over again in a BJJ class. Cross training also helps you build your endurance and make your techniques look way smoother - plus, many gyms offer cross training sessions that you can do together with your BJJ training. By mixing it up and staying active outside of class, you'll stay healthy and get way more out of your BJJ practice.
This same balanced approach to movement and activity is one of the reasons many parents discover why Jiu Jitsu is good for kids, since cross training helps younger students build coordination, confidence, and healthy habits without burning them out.
How often you train BJJ really depends on how hard you roll. For beginners, the physical demands of rolling are pretty intense, especially since your body is still getting used to the movements and intensity of Jiu Jitsu.
When two beginners are rolling hard against each other, it's basically just chaotic cardio wrestling. While it can be a blast, the truth is BJJ is a physically demanding sport and if you roll too hard or too much, your body will be the one that suffers. If you don't take care of yourself, you risk getting over-trained and getting hurt. So here's a rough guideline:
If your gym is one of those places where every round is a life-or-death battle, you might need to scale back a bit - but if you stick with it and stay consistent, you'll make progress.
Instead of adding another full class, just try to add one small thing per week to help you build some consistency and momentum:
That's the key to getting better without burning out.
Staying motivated and focused is what it's all about if you want to make consistent progress in Jiu Jitsu. Setting some personal goals - like mastering that new guard pass you've been working on or just committing to a certain number of classes per month - can really help you keep track of your progress and stay engaged. And of course, having a supportive BJJ community or a good training buddy can make class way more fun and keep you accountable. Don't forget to celebrate your little wins, whether it's hitting that sweep you've been trying to get down or just making it to class after a tough day. BJJ is a journey, not a sprint - it's all about enjoying the ride, not just trying to rush to the finish line.
You wouldn't believe how many people wish they could train more.If you're still stuck on How Often Should You Train Jiu Jitsu as a Beginner? and you're currently showing up once a week - well, here's the deal: showing up once a week is better than nothing and all that, but let's be real - once a week is pretty slow. There's a big difference between training one day and training two or three days a week: frequency really does make a difference in how well you pick up jiu jitsu, and it'll help you develop your skills a lot faster.
If you're ready to hit the mat two more times a week, here are some signs that you might be ready:
Now, most people who feel like they're stuck as a beginner aren't bad at jiu jitsu, they just aren't getting enough quality time on the mat.
It's probably a good idea to take it easy for a couple of weeks if you notice any of these things:
Reducing your training frequency can be a lifesaver - you'll be able to recover, avoid burnout and actually enjoy BJJ for the long haul.
That's not failure, that's just flexibility - and who doesn't need a little recovery to lock in the gains?
Everyone hits a snag at some point on the jiu jitsu journey - whether it's feeling like you're going to die after class, or just not being able to get a new technique down. The best way to overcome these hurdles is to pay attention to your body and adjust your training plan as needed. Make sure you're taking the time to stretch, roll out your muscles and get the rest you need to bounce back - and don't be afraid to ask for help when you need it - your higher belt friends and instructors have been where you are and can give you some killer advice. With patience, persistence and a willingness to adapt, you can move past every challenge and keep making steady progress. Every obstacle is just another step towards becoming a better grappler.
Let's wrap this up already
If you're still asking How Often Should You Train Jiu Jitsu as a Beginner?, here are the lowdown on the training frequency:
Consistency is key for long-term progress and getting good at jiu jitsu. A lot of black belt instructors will tell you that these are the best guidelines to follow, especially for beginners.
Train at a pace that keeps you coming back for more - consistency beats intensity at the beginner level every time.
And here's a fun little bonus: treat the first three months like a 'come and learn' season - not 'dominate and win' season. That's how you build a solid base that'll last for a long time. As you start training more consistently, getting familiar with common jiu jitsu terms helps you follow instruction faster and get more out of each session.
