How Often Should I Train BJJ?

The Short Answer

For most people, 2-4 times per week is the sweet spot. Beginners should start with 2-3 sessions, recreational practitioners do well at 3-4, and competitors often train 5-6 times per week.

Factors That Affect Your Training Frequency

Recovery Ability

BJJ is hard on your body. If you're not recovering between sessions, you're overtraining. Signs of overtraining:

• Constant soreness
• Poor sleep
• Decreased performance
• Getting sick often

Life Obligations

Work, family, and other commitments matter. Sustainable training fits your life - don't sacrifice important relationships for the gym.

Your Goals

Hobbyist vs. competitor requires different commitments. Be honest about what you want from BJJ.

Age and Fitness Level

A 25-year-old athlete recovers differently than a 45-year-old office worker starting from scratch.

Recommendations by Goal

Complete Beginner (First 6 Months)

2-3 times per week

This allows your body to adapt to the new physical demands while learning fundamental movements. More isn't better when you're still figuring out how to shrimp.

Recreational Practitioner

3-4 times per week

You'll make steady progress, retain techniques between sessions, and still have time for life outside the gym.

Serious Hobbyist

4-5 times per week

This is where you start seeing faster improvement. Usually includes a mix of regular class, open mat, and maybe specific training.

Competitor

5-6+ times per week

Often includes two-a-days and specialized training. This level requires serious attention to recovery, nutrition, and sleep.

Quality Over Quantity

Training 3 times per week with full focus and intensity beats training 6 times exhausted and going through the motions.

Each session should have purpose:

• Learn something new
• Drill something you're working on
• Roll with intention

The Consistency Factor

Training twice a week consistently for a year beats training six times a week for two months then burning out.

Build habits you can maintain. It's a marathon, not a sprint.

Signs You Need More Training

• You forget techniques between sessions
• You feel like you're stagnating
• You have energy and time available
• Rolling feels rusty each session

Signs You Need Less Training

• Constant injuries
• Dreading the gym
• Performance declining
• Affecting work or relationships

Sample Weekly Schedules

Beginner (3x/week)

• Monday: Fundamentals class
• Wednesday: Fundamentals class
• Saturday: Open mat (light rolling)

Intermediate (4x/week)

• Monday: All levels class
• Tuesday: Drilling or positional sparring
• Thursday: All levels class
• Saturday: Open mat

Advanced (5-6x/week)

• Monday: Morning drilling + Evening class
• Tuesday: Class
• Wednesday: Specific training
• Thursday: Class
• Friday: Competition class
• Saturday: Open mat

Listen to Your Body

The optimal training frequency changes over time. What works at white belt might be too much (or too little) at purple belt. Reassess regularly and adjust as needed.