BJJ Training Frequency: How Often Is Best?

In this blog post, I am going to talk about what I think is the minimum BJJ training frequency for beginners.

BJJ is a grappling-based martial art that has been gaining popularity in recent years among martial arts enthusiasts.

It emphasizes leverage and technique rather than brute strength, making it an attractive option for people of all ages and fitness levels.

However, like any martial art or sport, consistent training is key to be good.

While there is no magic formula for how much one should train, it is widely accepted that more is generally better.

There are many benefits to consistent BJJ training, especially for beginners.

First of all, it allows beginners to improve their skills more quickly, as they can build upon what they learned in the previous session.

Regular training also helps develop muscle memory, which is essential for executing techniques quickly and efficiently.

In addition, consistent training helps build stamina and endurance, making it easier for beginners to stay focused and engaged during longer training sessions.

In short, if you want to be good at BJJ, you need to train BJJ at least three times per week.

Note that what I mean with three times a week refers to the number of days in a week.

For example, if you train three times on Monday, then I do not consider it as training three times in a week.

In the following sections of this blog post, I will delve deeper into why training less than three times per week is not sufficient for beginners and why regular training is essential for long-term progress.

Training at least three times per week is widely considered the ideal BJJ training frequency for beginners.

When beginners train consistently on a regular schedule, such as Monday, Wednesday, and Friday, they have the opportunity to improve their skills faster.

This is because they can build upon what they learned in the previous session with only a day of separation in between, which helps reinforce concepts and techniques.

When a beginner trains consistently, their body becomes more accustomed to the movements required in BJJ, making it easier to perform techniques without much conscious effort.

With practice, muscle memory becomes ingrained, and executing techniques becomes second nature.

It is also important to note that rest days are also crucial for BJJ practitioners.

When beginners train on a Monday, Wednesday, and Friday schedule, they have two rest days, typically falling on Saturday and Sunday.

Two rest days are the ideal for beginners to start adjusting their body to the physical requirements of BJJ training.

These rest days allow the body to recover, retain muscle memory, and prepare for the next training session.

Over-training can lead to injury and burnout, so it is important to strike a balance between consistent training and rest.

To be blunt and honest, if a beginner's BJJ training frequency is less than three times per week, it will be difficult for them to progress.

Without consistent training, it is nearly impossible for a beginner to become even decent in BJJ, unless they have previous experience in grappling arts or are a prodigy.

In my experience, I have never seen anyone earn their blue belt by training less than three times per week.

Beginners who train less than three times per week are more likely to quit because they will think BJJ is too difficult.

Training BJJ less than three times per week leaves longer gaps between training sessions.

Longer gaps between sessions can lead to forgetting techniques and concepts.

When a beginner only trains once or twice per week, they are less likely to retain the information they have learned.

Repetition and consistency are necessary to develop and maintain muscle memory, and when there are longer gaps between training sessions, beginners may forget techniques and concepts that they previously learned.

Whether or not you should train BJJ every day depends on several factors.

BJJ is a demanding sport that requires a lot of physical and mental energy, so it's important to consider your overall fitness level, schedule, and goals before deciding on a BJJ training frequency.

First of all, it's essential to prioritize rest and recovery.

Training every day without taking time off can lead to burnout, fatigue, and injury.

Over-training can also have a negative impact on your progress, as your body needs time to recover and rebuild muscle after intense physical activity.

For most people, training BJJ three to four times a week is ideal.

However, there are exceptions.

BJJ competitors and professional fighters may train every day as part of their training regimen.

The elite level athletes even train multiple classes every day.

However, unlike most people, they have access to additional resources such as sports massage, physical therapy, and nutritionists to help them recover and perform at their best.

Additionally, those who are trying to catch up to their peers or make up for lost time may benefit from training more frequently.

In such cases, it's important to listen to your body and take rest days when necessary.

Basically, if your goal is to become a competitive athlete or advance quickly through the ranks, training more frequently may be necessary.

However, if you have other commitments such as work, family, or other hobbies, it may not be feasible to train every day.

I personally trained three times a week when I was a white belt back in 2018.

As I progressed through the stripes on my white belt bar, I began to feel the need for more training sessions but my gym only opened three classes back then.

So, I went to open mats or visited other gyms to get more training.

Then when I was a blue belt and my gym started to open more classes, I began training almost daily and by now, I practically train everyday in a week.

This is because I have a goal to get my black belt in under 10 years.

Will I make it? Who knows. But at least I will try my best.

In conclusion, regular training is essential for BJJ beginners to develop their skills and make progress.

The benefits of consistent training include faster skill improvement, better muscle memory, and improved stamina and endurance.

Training less than three times per week can hinder progress and make it difficult to retain techniques and concepts.

As such, I strongly encourage BJJ beginners to commit to a minimum BJJ training frequency of three times per week to achieve their goals and reach their full potential in the sport.

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