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7 Benefits Of BJJ Training

Brazilian Jiu-Jitsu is a martial art that revolves around ground fighting. Your goal is to take your opponent down and submit them through control, leverage and chokeholds.

What’s impressive about BJJ is that it teaches you how to overcome opponents regardless of their size or strength level. Even if you’re a smaller person, you can defeat opponents through superior technique.

While seemingly unchallenging, BJJ is a dynamic martial art that forces trainees to use every muscle in the body. Grappling sessions are incredibly demanding and often require great determination and good conditioning to pull off effectively.

In this article, we discuss seven awesome benefits of BJJ training. These range from weight loss to improved problem-solving skills.

Let’s dive in.


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BJJ Helps Weight Loss

Despite what many people believe, weight loss is about adhering to a simple equation:

Consuming fewer calories than you burn. In doing so, you create an energy deficit, forcing your body to start burning fat to get the calories it needs to function. As a result, you lose weight.

Achieving a calorie deficit relies on two things: eating less or moving more. Controlling your calorie intake will play an important role in weight loss but increasing your physical activity will make it much easier to create and sustain a calorie deficit.

Brazilian Jiu-Jitsu is a fantastic art for weight loss because workouts are demanding and burn hundreds of calories. It’s not uncommon for a fighter to burn 400, 500, even 600+ calories from a single session, depending on their size and level of exertion. For example, if you have three BJJ sessions weekly and burn 500 calories each time, that’s an extra 1,500 calories burned each week.

BJJ Teaches Self-Defense Skills

bjj training benefits

Brazilian Jiu-Jitsu is an art that teaches us how to take opponents down and submit them through intelligent use of leverage, chokeholds, and pressure. Unlike other fighting styles that heavily depend on size, BJJ is unique because it teaches everyone how to defend themselves effectively.

It’s not uncommon for a skilled BJJ practitioner to overcome and submit a larger and stronger opponent in a matter of seconds. The best part is, BJJ teaches trainees how to overcome opponents without necessarily hurting them.

Improved Mental Health

Mental health isn’t a topic most people want to discuss. But that doesn’t mean we should ignore it because mental health is essential for physical health, fulfillment, happiness, and success in life.

While most people see BJJ as a purely physical discipline, its impact on the mind is profound. For one, we know that exercise improves mental health. Countless studies show that physically active people are happier and more fulfilled than sedentary individuals.

Secondly, BJJ is incredibly satisfying because it offers a sense of progression. Every fighter starts from zero and slowly develops their skills and expertise, which brings a sense of pride and confidence.

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BJJ WIll Improve Your Conditioning

benefits of bjj

Good conditioning is essential for our athletic performance, fitness results, fighting abilities, and everyday life. Aerobic and anaerobic conditioning make us more functional and allow us to work harder and longer before reaching exhaustion.

Brazilian Jiu-Jitsu is a fantastic martial art because it makes us more conditioned. Each BJJ activity involves the entire body, and grappling sessions require tremendous resilience to push through. Unlike some activities where we maintain a consistent but moderate level of effort, BJJ often pushes us to our limits for brief periods. Sometimes, we have to work at our limits for longer, which further contributes to conditioning and an excellent caloric burn.

Superior Flexibility And Range of Motion

When we think of flexibility and improved range of motion, we typically envision various stretching exercises. While beneficial, these aren’t the only way to improve our freedom of movement 

Brazilian Jiu-Jitsu is a great practice for improving measures of flexibility because it often forces us to assume difficult positions. As a result, we constantly work on our range of motion. 

Many fighters never think twice about it. But they find themselves much more flexible and able to do things they couldn’t before.

Improved Problem-Solving Skills

Life throws a constant barrage of problems we need to solve. Meeting deadlines, dealing with family emergencies, prioritizing and making the right choices all present issues that need solving.

The people who solve problems better stay ahead, move up, and become successful. Those who can’t solve problems, or avoid them, end up in difficult situations, often feeling unsure which way is up.

The great thing about BJJ (and martial arts, as a whole) is that it teaches you to solve problems. Each fight presents you with various problems you need to solve. That constant pressure to solve problems shapes your identity and teaches you to believe that you can work yourself out of any difficult situation.

Learning Discipline And Respect

Having discipline and respect for others are two characteristics that make decision-making easier, allowing us to lead happier lives, maintain good relationships, and become successful. Luckily for all of us, we can learn both traits through practice.

BJJ is a fantastic martial art because it ingrains discipline by constantly pushing us out of our comfort zone. Each time we show up, we develop our discipline and find it easier to do the right thing, no matter how difficult it may be.

Practicing BJJ is also a great way to learn how to respect others, regardless of their attitude, skill level, or something else. You are in it together, which forces you to set your differences aside, respect one another, and grow as a collective.

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The Benefits Of BJJ Training

Let’s do a quick recap of the benefits of BJJ:

  • BJJ is a fantastic way to burn extra calories and lose some weight
  • Regular BJJ practice improves your self-defense skills by showing you how to overcome and submit opponents
  • BJJ is great for improving your conditioning and work capacity
  • Practicing BJJ is excellent for your mental health, discipline, and respect for others
  • Doing BJJ is a simple and effective way to improve your flexibility and range of motion
  • BJJ teaches you how to solve problems quickly and effectively

If you enjoyed our article on the benefits of BJJ training, share it with your friends and training partners. For more information on strength and conditioning for BJJ, check out our other articles.

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Gaz Davies

I am a strength and conditioning coach and lifelong martial artist based in London, UK. After studying BSc Chemistry at university I started coaching in a commercial fitness gym. For the last four years, I have worked exclusively with combat athletes looking to increase athletic performance and dominate on the mats!
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