Black Dog BJJ

How Many Days a Week Should I Do Brazilian Jiu-Jitsu?

Beginner BJJ Two Jiu-Jitsu practitioners fighting on the mat in training - bjj academy wigan
Two Jiu-Jitsu practitioners fighting on the mat in training


When starting Brazilian Jiu-Jitsu (BJJ), one of the most common questions is about the frequency of training. “How many days a week should I do Brazilian Jiu-Jitsu” to make noticeable progress, yet avoid burnout and injuries? This question is particularly relevant for beginners, but even experienced practitioners often revisit it as they balance BJJ with life’s other commitments.

Factors to Consider:

  1. Your Fitness Level:
    • Beginners might need to start with fewer sessions to allow the body to adapt to the new physical demands.
    • More conditioned athletes might be able to handle more frequent training.
  2. Goals and Objectives:
    • Casual practitioners aiming for general fitness and skill development might opt for 2-3 days a week.
    • Competitive athletes might need 4-6 days of training, including specific conditioning and sparring sessions.
  3. Recovery and Health:
    • Pay attention to your body’s recovery needs. Overtraining can lead to injuries.
    • Ensure you have rest days, especially if you’re feeling physically drained or sore.
  4. Time and Schedule:
    • Be realistic about the time you can commit. Consistency is more important than frequency.
    • Balance BJJ with work, family, and other responsibilities.

Recommended Training Frequency:

  1. For Beginners:
    • Start with 2-3 days a week. This frequency allows for ample recovery and helps you build a solid BJJ foundation without overwhelming you.
    • Focus on learning the basics and understanding the fundamentals of BJJ.
  2. For Intermediate Practitioners:
    • Training 3-4 days a week can be ideal. This frequency allows for skill advancement and more technical refinement.
    • Incorporate different types of training, like drilling, sparring, and technique classes.
  3. For Advanced Practitioners and Competitors:
    • 4-6 days a week, with at least one day dedicated to rest.
    • The focus should be on high-intensity training, competition preparation, and advanced techniques.

Quality Over Quantity:

Remember, the quality of your training sessions is more important than the quantity. Each session should have a purpose, whether it’s learning new techniques, drilling, sparring, or physical conditioning. Also, listen to your body and give it time to rest and heal.

Quality Over Quantity:

The ideal frequency of BJJ training depends on individual circumstances, goals, and levels of fitness. For most, a balance of consistent training, adequate rest, and a focus on the quality of training will yield the best results. As you progress in your BJJ journey, you’ll find the rhythm that works best for you. Keep in mind that BJJ is not just a sport but a lifestyle, and enjoying the journey is as important as the destination. Book your free class and start your journey now

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