How often Should a Beginner Train Jiu-Jitsu each Week?
Starting your Brazilian Jiu-Jitsu journey is exciting, but it can also bring up a lot of questions—like how often you should train to see progress. For beginners, finding the right training frequency is key to avoiding burnout while improving your skills.
1. Start with 2-3 Sessions Per Week
As a beginner, training 2-3 times a week is a great starting point. This frequency gives your body and mind enough time to absorb the techniques while allowing you to recover between sessions. Jiu-Jitsu can be physically and mentally demanding, so it’s important to pace yourself at the beginning.
Why 2-3 Times?
You’ll learn new techniques at a steady pace.
Your body will have time to adjust to the physical demands.
You’ll avoid feeling overwhelmed or overly fatigued.
2. Consistency is More Important Than Volume
If you are just starting BJJ, it is more beneficial to be consistent with your training than to train as often as possible. We recommend sticking to 2-3 days a week for several months than training every day for two weeks and then burning out.
Consistency helps you build muscle memory, making techniques feel more natural over time. It also helps build a solid foundation of fitness and conditioning, which is crucial for long-term growth in BJJ.
3. Listen to Your Body
Jiu-Jitsu can be tough on your body, especially when you are not used to the movements yet. After your first few classes, you might feel sore in muscles you didn’t know you had! This is normal, but it is also a reminder to listen to your body.
Rest and recovery are just as important as time on the mats. If you’re feeling overly sore or exhausted, give yourself an extra rest day. Stretching, staying hydrated and getting enough sleep will help your body recover so you can keep training.
4. Gradually Increase Frequency
After a few months of consistent training, you might feel ready to add an extra day or two. Once your body adapts to the movements and you’re no longer getting as sore, moving up to 3-4 sessions a week can help you improve faster.
However, there's no rush. Jiu-Jitsu is a long-term journey, and it is important to find a pace that works for you. We understand most people started training jiujitsu as a hobby, if you enjoy training 2-3 times a week and it fits into your schedule, that’s perfectly fine!
5. Don’t Compare Yourself to Others
In Jiu-Jitsu, everyone progresses at their own rate. Some people may train 5-6 times a week, while others stick to 2-3. It's easy to feel pressured when you see others training more often, but remember that your journey is unique.
As a beginner, your main goal should be to enjoy the learning process and build a solid foundation. You’ll get more out of Jiu-Jitsu if you focus on your own progress rather than comparing yourself to others.
As a beginner, training Jiu-Jitsu 2-3 times a week is the sweet spot. It allows you to develop your skills without overwhelming your body or mind. Consistency is key—focus on showing up regularly. Over time, you'll see significant improvements. When you're ready, you can gradually add more training sessions to push your progress even further.
Remember, Jiu-Jitsu is a journey, and it is important to enjoy the process. So, take your time, have fun, and embrace every step of your learning experience!
If you live in Brisbane and surrounding areas, One Purpose BJJ have classes for beginners to advanced practitioners. Our extensive timetable allows you to easily fit a class in your daily schedule.
