Should I Do Strength Training for BJJ?

The Short Answer

Yes, intelligent strength training can improve your BJJ performance and reduce injury risk. However, mat time should always be the priority, and your strength program should support your BJJ, not compete with it.

Benefits of Strength Training for BJJ

Injury Prevention

Stronger muscles, tendons, and ligaments are harder to injure. Strength training creates resilience.

Breaking Plateaus

When technique is similar, strength becomes a factor. Having a strength advantage expands your options.

Better Endurance

Stronger muscles fatigue slower. You'll feel less tired in those late-round scrambles.

Confidence

Knowing you're physically prepared adds mental toughness.

The Case Against Excessive Strength Training

Recovery is Limited

Your body can only recover from so much training. Too much lifting means less energy for BJJ.

Technique Still Wins

A skilled smaller practitioner will still beat an unskilled stronger one. Don't confuse strength for skill.

Time Trade-offs

An hour lifting is an hour not on the mats. Choose wisely.

What Type of Strength Training?

Compound Movements

Focus on movements that train multiple muscle groups:

• Deadlifts
• Squats
• Bench press
• Pull-ups
• Rows
• Overhead press

Functional Training

Exercises that mimic BJJ movements:

• Turkish get-ups
• Kettlebell swings
• Farmer carries
• Cable rotations
• Hip bridges

Grip Training

BJJ destroys your grips. Training them specifically helps:

• Dead hangs
• Farmer carries
• Towel pull-ups
• Gi pull-ups
• Grip trainers

Sample Training Schedules

Minimal (1-2x per week)

Best for: People who primarily want to roll more, but want some strength benefits.

• Focus on full-body compound movements
• 30-45 minutes per session
• Lower volume, higher intensity

Moderate (2-3x per week)

Best for: Recreational practitioners wanting well-rounded fitness.

• Upper/lower split or push/pull
• Include conditioning work
• Periodize around competition

Intensive (3-4x per week)

Best for: Competitors willing to reduce mat time for physical development phases.

• Detailed periodization
• Usually done in off-season
• Requires careful recovery management

How to Balance Lifting and Rolling

Don't Lift Before Rolling

Heavy lifting before class means fatigued rolling. Flip the order or separate them by several hours.

Easier Sessions After Hard Rolls

If you rolled hard, go lighter in the weight room.

Listen to Your Body

Some weeks, skip lifting entirely to prioritize recovery.

Periodize Around Competition

Reduce lifting close to competition. You want to be fresh, not sore.

Common Mistakes

Too Much Volume

You don't need a bodybuilder's program. 2-3 heavy sets of key movements is enough.

Wrong Exercises

Isolation exercises (bicep curls, leg extensions) are less valuable than compound movements.

Ignoring Mobility

Lifting can tighten you up if you don't maintain flexibility. Include mobility work.

Cutting Mat Time

If you have to choose, choose rolling. Skills beat strength in BJJ.

The Bottom Line

Strength training is a supplement to BJJ, not a replacement. Build a foundation of strength that supports your time on the mats, makes you harder to injure, and gives you an edge when techniques are equal.

Start small (1-2x per week), focus on the basics, and adjust based on how you feel and perform on the mats.