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How Often Should You Train Brazilian Jiu-Jitsu? (2023)

How often should you train Brazilian jiu-jitsu (BJJ)?

How many times per week you should train BJJ depends on your physical condition as well as how fast you want to progress. For some, 1 time a week is enough for their body to get enough time to recover.

For someone who wants to achieve a black belt as fast as possible, every other day is probably a reasonable goal. Keep in mind that BJJ is a personal journey, so train according to your own preferences.

Even though some say that the bare minimum is 2 times a week, there are no rules that you should train that much. Once a week is still better than not training at all, and it is the best way to start for some people.

Train BJJ according to your physical condition

If you are not in the best shape, you could be, starting BJJ by going to the gym every day a week can be too much for your body to take at once. Start things slow, maybe once or twice a week.

Try to go at least once a week to see results. Going every other week, for example, is a bit too little in my opinion.

The time between two lessons is just so long, you might forget the majority of the previous lesson and your progress would be much slower.

So, start by going once a week, and if that feels right, continue doing it. If you want to progress faster as you go, increase the times you go to lessons. You don’t have to start by going twice a week. BJJ lessons can be physically very exhausting.

How fast you progress is tied to how much you train

In some cases, less is more. In BJJ, the more you train, the faster you progress. It is still important to let your body get enough rest between sessions.

If you want to progress as fast as possible, gain a black belt in 5 years, for example, going to lessons just once a week probably is not enough. I have a post about how long it takes to get each belt, you can read it here.

In that post, we used an example of training 4 hours a week. That can be achieved by going twice a week to a lesson that lasts two hours. It is a reasonable goal and by doing that, you should progress at a good speed.

Is training BJJ once a week enough?

Training BJJ once a week is still better than not training at all. Therefore, if you can not manage to train more than once, go for it. It is better than nothing.

Sometimes training BJJ once a week is the only option. More about training just once a week and if it’s enough in this post.

Is training BJJ twice a week enough?

Training BJJ twice a week is a good speed to progress, of course, depending on your goals. 2 times a week is a reasonable goal for someone with a full-time job and a family as well, and you can get good progress by training two times a week.

Is training BJJ 3 times a week enough?

Training BJJ 3 times a week is enough for reasonably fast progress, of course depending on how long you train at once. Typically, BJJ lessons are somewhere from 1 to 3 hours, so that is one thing to keep in mind too.

Is training BJJ 4 times a week enough?

Training BJJ 4 times a week is a lot. It still can be done, you get to keep one resting day between each lesson, and again, it depends on how long your training sessions are. 4 times a week training for 2 hours per session will make you progress a lot faster, compared to training just once a week.

Keep in mind that training 4 or more times per week can be physically very exhausting, and might be too much for beginners to handle.

Training BJJ 5 times a week

You don’t have to train BJJ 3, 4, or 5 times a week. There are no rules written, or at least should not be in your BJJ gym. Some people just don’t have the opportunity to train that much. In my opinion, it is much better to train at least once a week, if the other option is to not train at all.

Your life situation might not allow you to train two to five times a week, or your physical condition requires you to have more rest than a day or no rest days at all. It is all up to you how often you can and want to train.

On the other hand, if training 5 times is what you want and you get enough rest in between the sessions, go for it.

I have a post about training BJJ every week and if is it possible.

Final thoughts

So, in the end, if you train more than 0 times a week, it is still much better than 0. Going just once a week will have a huge impact in the long run, compared to not training at all. If someone is claiming you have to train 4 times a week or you won’t see any results, they are just wrong.

Results can be achieved by being persistent and training, even once every week. There is no chance you would train for 5 years once a week and not see any progress in your skills. Just no way.

And again, if you wish to train more and try to maximize your progress, go ahead. There is no roof on how many times you can train. Just remember to give your body enough rest between sessions. BJJ can be very exhausting.

Other BJJ-related posts can be found here.

Hopefully, this was helpful to you, have a nice day!


What is Brazilian jiu-jitsu?

Brazilian jiu-jitsu is a martial art that focuses on ground fighting. This means it focuses on taking the fight to the ground and finishing the fight with joint locks or chokeholds. Brazilian jiu-jitsu was developed around 1920’s, and was modified from judo. Nowadays, Brazilian jiu-jitsu is an essential martial art for MMA.

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