How Many Times a Week Should You Train BJJ? — Complete Guide for Beginners & Hobbyists
It’s a simple question with a layered answer: how often should you train Brazilian Jiu Jitsu (BJJ)?
The truth: it depends on your goals, your lifestyle, and your ability to recover.
Some train twice per week and make steady progress. Others push five to six days and thrive. What matters most is aligning your training with your long-term goals — and making sure you can actually recover.
Training Frequency Breakdown
1–2x per week — Slow and steady
Best for: busy professionals, parents, older athletes, or those recovering from injury.
Expect: slower technical development, but you’ll still improve if you’re consistent.
Key advice: focus on quality over quantity. Pick 1–2 techniques per week to drill and log them in a training journal so you don’t lose progress between sessions.
3–4x per week — The sweet spot
Best for: most hobbyists and recreational practitioners.
Expect: steady improvement, enough exposure to new material, without overtraining.
Key advice: balance hard rolls with lighter sessions. Consistency here compounds massively over months.
5–6x per week — Competitor’s grind
Best for: competitors, aspiring instructors, or those chasing high-level goals.
Expect: rapid improvement, provided you prioritize recovery.
Recovery must-haves: proper nutrition, 7–9 hrs sleep, active recovery (mobility, stretching, ice, sauna), and deload weeks.
Caution: without a recovery plan, this can lead to burnout or chronic injuries.
Beyond Frequency: Why Quality of Training Matters
Two people train four times a week. One improves rapidly, the other plateaus.
The difference? Intention.
Ask yourself:
Do you have a goal for each session?
Are you drilling before or after class?
Do you roll to learn — or just to win?
Are you writing down what worked and what didn’t?
The way you approach each session matters more than the number of sessions.
Recovery = Progress
If your body breaks down, your progress breaks down. Recovery is not optional — it’s part of training.
Listen to your joints: soreness is normal, sharp pain is not.
Rest days matter: your nervous system and connective tissue need downtime.
Fuel properly: hydration, protein, and carbs directly affect your recovery.
Sleep is king: less than 7 hours will limit skill acquisition and increase injury risk.
Tip: log not just what you trained, but how you felt in your training journal. Over time, you’ll notice patterns between sleep, nutrition, training intensity, and performance.
How to Choose Your Weekly Schedule
Be realistic: 3x/week consistently beats 6x/week for one month followed by burnout.
Plan around life: match training to your work, family, stress, and energy.
Use goals to set frequency:
Beginner hobbyist: 1–3x/week.
Serious hobbyist: 3–4x/week.
Competitor: 5–6x/week, structured with recovery.
Track & adjust: if you’re consistently drained, scale back. If you feel fresh and want more, add a session.
Action Step
Ask yourself:
What’s my current goal? (health, hobby, competition, mastery)
What’s realistic given my schedule?
Am I recovering well, or am I breaking down?
Then set a weekly plan, commit to it, and track your progress. Not just what you did — but how you felt, what improved, and where you struggled.
A simple training journal makes this process frictionless. (Check out The Practitioner’s Journal for a clean layout designed for BJJ practitioners who want to turn consistency into long-term mastery.)
FAQs
Is training BJJ 2 times a week enough?
Yes. Progress will be slower, but you’ll still build skill if you’re consistent and intentional with your focus.
What’s the best frequency for hobbyists?
3–4x/week is the sweet spot — enough volume to learn, but not so much that you burn out.
Can I train BJJ every day?
Most people shouldn’t. Without active recovery, training 7 days/week often leads to injuries. Competitors may do 5–6 days with structured rest.
What if I can only train once a week?
It’s still worth it. Progress will be slow, but consistent attendance keeps you connected to the art. Supplement with study (instructionals, drilling, journaling).
Do I need rest days in BJJ?
Yes. Rest is part of training. Your muscles, joints, and nervous system adapt during recovery, not during class.
Listen to your body, be smart, and stay consistent.
— Tim
