Do you really need strength training for BJJ?
This is probably the first question every white belt asks. You're already training BJJ 3-4 times a week, you're sore, you're tired, and now someone's telling you to lift weights too?
Here's the honest answer: you don't need strength training to do BJJ. Plenty of people train their entire lives without ever touching a barbell. But if you want to maximize your potential, stay injury-free, and feel stronger on the mats, strength training is one of the best investments you can make.
Strength training for BJJ isn't about getting huge muscles or becoming a bodybuilder. It's about building a resilient body that can handle the physical demands of grappling. Think of it as injury prevention first, performance enhancement second.
Common myths about strength training and BJJ
Before we dive into the practical stuff, let's clear up some misconceptions.
Myth 1: Lifting weights will make you slow and stiff
This is probably the most common concern. The truth? Proper strength training actually improves mobility and explosiveness. What makes you stiff is lifting with terrible form, never stretching, and doing bodybuilding-style workouts that aren't appropriate for BJJ.
Myth 2: You'll get too big and muscular
Unless you're eating in a massive calorie surplus and training specifically for muscle growth, this won't happen. Most BJJ practitioners who lift maintain a lean, athletic build. You're burning too many calories from rolling to accidentally become a bodybuilder.
Myth 3: Technique beats strength, so strength doesn't matter
Yes, technique is more important than strength. But when two people have similar technique, the stronger person usually wins. Strength doesn't replace technique, it enhances it. A tight collar choke is even tighter when you're stronger.
Myth 4: BJJ is enough strength training on its own
BJJ builds a certain kind of strength, but it's not complete. You're rarely working in the strength ranges (heavy loads, low reps) that build maximum strength. Plus, BJJ creates muscle imbalances that strength training can help correct.
Benefits of strength training for BJJ
Let's talk about what strength training actually does for your game.
Injury prevention
This is the biggest benefit. Stronger muscles, tendons, and ligaments are more resistant to injury. A strong posterior chain protects your lower back. Strong shoulders handle the stress of posting and framing. Strong legs prevent knee injuries from bad scrambles.
Better posture and frames
When you're stronger, maintaining good posture in someone's guard isn't as exhausting. Your frames are more solid. You can create and maintain space more effectively. This is especially important as you get tired during long rolls.
Increased power and explosiveness
Strength is the foundation for power. A stronger person can generate more explosive movement, which matters for takedowns, sweeps, and scrambles. Those moments where you need to explode out of a bad position become easier.
Improved grip strength
Grip strength is crucial in BJJ, especially in the gi. While rolling builds grip endurance, heavy pulling movements like deadlifts build pure grip strength. Stronger grips mean better control and more effective attacks.
Faster recovery between rounds
Stronger muscles recover faster. When you're stronger, individual rolls are less taxing on your body, which means you can train more frequently and at higher intensity.
How much strength training do you actually need?
Here's where beginners often get it wrong. More is not better.
For most BJJ practitioners: 2-3 sessions per week, 45-60 minutes each
That's it. You're not a powerlifter or bodybuilder. Your primary sport is BJJ, and strength training for BJJ should support that, not compete with it.
If you're training BJJ 4-5 times per week, start with 2 strength sessions. If you're training BJJ 2-3 times per week, you can do 3 strength sessions. Adjust based on how you feel and how you're recovering.
When should you lift?
Timing matters more than most people think.
Best option: Strength training on non-BJJ days
This gives you the best recovery and ensures neither activity suffers. If you train BJJ Monday, Wednesday, Friday, then lift Tuesday and Thursday.
Second best: After BJJ training
If you can't do separate days, lift after your BJJ session. Your technique training won't suffer, and you'll already be warmed up. Keep it short, 30-45 minutes max.
Worst option: Heavy lifting before BJJ
Don't do heavy squats or deadlifts before rolling. You'll be tired, your technique will suffer, and you increase injury risk. Light mobility work or bodyweight exercises are fine, but save heavy strength training for BJJ for after.
Competition timing
Stop heavy lifting 4-7 days before competition. You want to be fresh and recovered, not sore and tired.
What exercises should you do?
Keep it simple. Focus on compound movements that build functional strength.
The basics:
- Squats (leg strength and power)
- Deadlifts (posterior chain and grip)
- Push-ups or bench press (pressing strength)
- Pull-ups or rows (pulling strength)
- Overhead press (shoulder stability)
These movements cover all the major patterns your body uses in BJJ. For detailed breakdowns of each exercise and why they matter for grappling, check out our guide on simple exercises for BJJ strength training.
How to structure your training
Beginner approach (first 3-6 months)
Start with 2 sessions per week. Pick 3-4 exercises per session. Do 3 sets of 8-10 reps with moderate weight. Focus on learning proper form, not lifting heavy.
Example:
- Session 1: Squat, Push-ups, Rows
- Session 2: Deadlift, Pull-ups, Overhead Press
Intermediate approach (after 6 months)
You can add more volume or intensity. Either increase to 3 sessions per week, or keep 2 sessions but add more exercises or sets. Start working in different rep ranges (5 reps for strength, 10-12 for endurance).
Need a complete program?
We have free training programs designed specifically for BJJ:
- Basic strength program for BJJ - Uses the proven 5/3/1 method
- BJJ strength: 1-3 day plan - Flexible options for different schedules
Common mistakes beginners make
Doing too much volume
The biggest mistake is treating strength training for BJJ like it's your main sport. You don't need 5 sets of 10 different exercises. Keep it simple, do the basics, and get out.
Lifting too heavy too soon
Ego lifting leads to injuries. Start with weights that feel easy and focus on perfect form. Add weight gradually over weeks and months, not session to session.
Not recovering properly
If you're sore from lifting and it affects your BJJ, you're doing too much. Your BJJ performance should improve from strength training for BJJ, not suffer from it.
Skipping warm-ups
You're already banged up from BJJ. Take 5-10 minutes to warm up properly before lifting. Your joints will thank you.
Doing bodybuilding workouts
Bicep curls and chest flies aren't helping your BJJ. Stick to compound movements that build functional strength.
Recovery and nutrition basics
Sleep is non-negotiable
You can't out-train bad sleep. If you're adding strength training to your schedule, you need 7-9 hours of sleep. This is when your body actually gets stronger.
Eat enough protein
You need protein to recover and build strength. Aim for roughly 0.7-1 gram per pound of bodyweight. For a 180lb person, that's 125-180 grams per day.
Don't train through pain
Soreness is fine. Sharp pain, joint pain, or pain that doesn't go away is not. Listen to your body and take rest days when needed.
Deload weeks
Every 4-6 weeks, take a lighter week where you reduce volume or intensity by 40-50%. This helps you recover and prevents overtraining.
Progressive overload explained
The key to getting stronger is progressive overload. This means gradually increasing the demands on your muscles over time. Here's how:
Add weight
The most obvious method. Once you can do all your sets and reps with good form, add 5-10 pounds next session.
Add reps
Instead of adding weight, do more reps with the same weight. If you're doing 3 sets of 8, try to work up to 3 sets of 10, then add weight and drop back to 8.
Add sets
Go from 3 sets to 4 sets with the same weight and reps. This increases total volume.
Improve form
Better form means better muscle engagement, which leads to better results. Sometimes the best progression is just doing the movement better.
Tracking your progress
You don't need a complicated system, but you should track something. Write down your exercises, sets, reps, and weights. This helps you see progress and know when to add load.
Simple notebook method:
- Date
- Exercise
- Weight x Reps x Sets
- How you felt
After a few weeks, you'll see patterns and know what's working.
Adjusting based on your BJJ schedule
Heavy training week
If you have a competition coming up or are drilling intensely, reduce your lifting volume. Do 2 sets instead of 3, or skip a session entirely.
Light training week
If you're taking it easy on the mats, you can push harder in the gym. This is a good time to test new maxes or add extra volume.
Listen to your body
If you're overly sore, sleeping poorly, or feel run down, take an extra rest day. Consistency over months matters more than any single workout.
When will you see results?
Strength gains: 4-8 weeks
You'll notice you're getting stronger in the gym within a month. You'll feel it on the mats a few weeks after that.
Injury prevention: Ongoing
This is harder to measure, but most people notice they're less sore and recover faster after 2-3 months of consistent training.
Performance on the mats: 2-3 months
It takes time for gym strength to transfer to BJJ. Be patient. After a few months of consistent training, you'll notice you're maintaining posture easier, your grips are stronger, and you're more explosive.
Key takeaways:
- Start with 2 sessions per week, 45-60 minutes each
- Focus on compound movements, not isolation exercises
- Lift on non-BJJ days when possible, or after training
- Prioritize form over weight, especially as a beginner
- Track your workouts to ensure progressive overload
- Recovery is just as important as the training itself
- Be patient, results take 2-3 months to show up on the mats
Strength training for BJJ doesn't need to be complicated. Keep it simple, stay consistent, and let the results speak for themselves. Your future self will thank you when you're still training pain-free years from now.