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Finding the Optimal Training Frequency for Beginner BJJ Practitioners

As a beginner in BJJ, it's natural to wonder how often you should train to make progress and improve your skills. While no definitive answer suits everyone, several factors can help you determine an optimal training frequency that aligns with your goals, lifestyle, and physical capabilities.

Balancing Consistency and Recovery:

Consistency is key in any martial art, including BJJ. Regular practice allows you to build muscle memory, improve techniques, and develop your overall game. However, it's important to balance training frequency and adequate rest and recovery. As a beginner, your body may need more time to adapt to the physical demands of BJJ. Starting with 2 to 3 training sessions per week is a good baseline. This frequency allows you to progressively increase your training volume while minimizing the risk of overtraining and injuries.

Listening to Your Body:

Each individual has different physical capabilities and recovery rates. It's crucial to listen to your body and adjust your training frequency accordingly. If you feel excessively fatigued or experience persistent muscle soreness, it may be a sign that you need to scale back your training frequency or intensity.

Gradually Increasing Training Volume:

Once you have established a consistent training routine and your body has adapted to the demands of BJJ, you can consider gradually increasing your training volume. This could involve adding an extra training session each week or extending the duration of your existing sessions.

However, it's important to do this incrementally and monitor how your body responds. Rapidly increasing training volume can lead to overtraining, diminishing returns, and increased risk of injuries. Remember, progression in BJJ is a marathon, not a sprint.

Quality over Quantity:

While training frequency is important, the quality of your training sessions should never be compromised. As a beginner, focus on mastering fundamental techniques, developing proper body mechanics, and understanding the principles of BJJ. A well-structured and focused training session will yield better results than multiple haphazard or unfocused sessions.

Supplementing Training with Other Activities:

BJJ is a physically demanding sport that engages various muscle groups. To enhance your progress as a beginner, consider supplementing your BJJ training with other activities that improve your overall fitness and conditioning. This could include strength training, cardio exercises, flexibility training, and core strengthening exercises. These activities can enhance your physical attributes, endurance, and overall performance on the mat.

Consulting with Coaches and Peers:

One of the best resources for determining the optimal training frequency as a beginner is seeking advice from experienced BJJ coaches and practitioners. They can provide valuable insights based on their own experiences and guide you towards a training schedule that suits your goals and abilities. Remember that everyone's journey in BJJ is unique, and what works for one person may not work for another. Therefore, gathering information and experimenting with different training frequencies is essential to find what works best for you.


As a beginner in BJJ, finding the right training frequency is a balance between consistency, recovery, and listening to your body. Starting with 2 to 3 training sessions per week is a good baseline, allowing for gradual progression while minimizing the risk of overtraining. Remember to prioritize the quality of your training sessions and consider supplementing your BJJ training with other activities to enhance your overall fitness and performance. By seeking guidance from experienced coaches and peers and remaining attuned to your body's needs, you can establish a training routine that maximizes your progress and enjoyment in the art of Brazilian Jiu-Jitsu.

See you on the mats!


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