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How Often Should You Train BJJ? A Guide for Beginners

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beginner training fitness
Luke Costello ·

How Often Should You Train BJJ? A Guide for Beginners

One of the most common questions I hear from new students is: “How often should I train BJJ?” The answer depends on several factors, but I’ll give you practical guidance to help you find the right training frequency for your BJJ journey.

Starting Out: The First Few Months

When you’re just starting BJJ, I recommend training 2-3 times per week. Here’s why:

  • Your body needs time to adapt: BJJ uses muscles and movements you’re not used to
  • Recovery is crucial: You’ll be sore, and rest days are when your body actually improves
  • Prevent burnout: Starting too aggressively can lead to injury or quitting
  • Build the habit: Consistency is more important than intensity when starting

What This Looks Like

  • Monday: Class
  • Wednesday: Class
  • Friday or Saturday: Class

This gives you recovery days between sessions and allows your body to adapt gradually.

After the First 3-6 Months

Once your body has adapted and you’ve built a foundation:

  • Your recovery improves: You’ll be less sore between sessions
  • You understand the basics: You can focus on refinement rather than just survival
  • You’re hooked: You’ll want to train more because you’re seeing progress
  • Technique retention: Training more frequently helps you remember techniques

Sample Schedule

  • Monday: Fundamentals class
  • Wednesday: Advanced class
  • Friday: Open mat (sparring)
  • Saturday: Fundamentals class

Intermediate to Advanced: 4-6 Times Per Week

As you progress in BJJ, many students train 4-6 times per week:

  • Faster skill development: More mat time = faster improvement
  • Better conditioning: Your body adapts to handle more training
  • Competition preparation: If you’re competing, more training is essential
  • Deeper understanding: More exposure to different techniques and situations

Important Considerations

Even at this level, quality over quantity matters. Six poor-quality sessions are worse than three focused, high-quality sessions.

Factors That Affect Training Frequency

Your Goals

Fitness and fun: 2-3 times per week is plenty Skill development: 3-4 times per week is ideal Competition: 4-6 times per week may be necessary Self-defense focus: 2-3 times per week with consistent attendance

Your Lifestyle

Work schedule: Be realistic about what you can maintain long-term Family commitments: Balance training with other responsibilities Other activities: Don’t neglect other important parts of your life Travel: Account for times when you can’t train

Your Age and Fitness Level

Younger practitioners: Can often handle more frequent training Older practitioners: May need more recovery time between sessions Current fitness: Your baseline fitness affects how much you can handle Injury history: Previous injuries may require more careful scheduling

Your Recovery Ability

Sleep quality: Poor sleep means you need more recovery time Nutrition: Proper nutrition supports faster recovery Stress levels: High stress requires more recovery Other physical activities: Account for other training or physical work

Signs You’re Training Too Much

Watch for these warning signs:

  • Constant fatigue: Feeling tired all the time
  • Persistent soreness: Not recovering between sessions
  • Decreased performance: Getting worse, not better
  • Lack of motivation: Dreading training instead of looking forward to it
  • Frequent injuries: Your body breaking down
  • Mood changes: Irritability or depression
  • Sleep problems: Difficulty sleeping or poor sleep quality

If you experience these, reduce your training frequency and focus on recovery.

Signs You’re Not Training Enough

On the other hand, you might need to train more if:

  • No progress: You’re not improving despite consistent attendance
  • Forgetting techniques: Can’t remember what you learned
  • Lack of conditioning: Always gassing out during rolling
  • Missing the mats: You want to train more but aren’t
  • Plateauing: Stuck at the same skill level

Quality Over Quantity

Training frequency matters, but quality matters more. One focused, attentive session is better than three distracted, half-hearted ones.

How to Maximize Training Quality

  • Be present: Focus during class, don’t just go through the motions
  • Ask questions: If something isn’t clear, ask
  • Take notes: Write down techniques after class
  • Review mentally: Think about what you learned
  • Watch instructionals: Supplement mat time with learning off the mats
  • Rest properly: Show up fresh and ready to learn

Recovery: The Other Half of Training

Recovery is when improvement happens, not during training. Your body adapts and gets stronger during rest periods.

Recovery Strategies

  • Sleep: Aim for 7-9 hours of quality sleep
  • Nutrition: Eat well to support recovery
  • Hydration: Stay properly hydrated
  • Active recovery: Light movement on rest days (walking, stretching)
  • Mobility work: Stretching and mobility exercises
  • Massage or foam rolling: Help with muscle recovery

Building Up Gradually

Don’t jump from 2 times per week to 6 times per week overnight. Build up gradually:

  1. Start with 2-3 times per week for the first month
  2. Add a session if you feel good and want more
  3. Monitor how you feel after increasing frequency
  4. Adjust as needed based on your body’s response

Consistency Beats Intensity

Training 3 times per week consistently for a year is better than training 6 times per week for 3 months then burning out.

The key is finding a frequency you can maintain long-term. BJJ is a marathon, not a sprint.

Sample Training Schedules

Beginner (2-3 times/week)

  • Monday: 6:00 PM class
  • Wednesday: 6:00 PM class
  • Saturday: 10:00 AM class (optional)

Intermediate (3-4 times/week)

  • Monday: Fundamentals
  • Wednesday: Advanced
  • Friday: Open mat
  • Saturday: Fundamentals

Advanced/Competition (4-6 times/week)

  • Monday: Morning drilling, evening class
  • Tuesday: Competition class
  • Wednesday: Fundamentals
  • Thursday: Advanced
  • Friday: Open mat
  • Saturday: Competition training

Listening to Your Body

The best training frequency is the one your body can handle. Learn to listen to your body:

  • Feel good?: You can probably handle more training
  • Feel beat up?: Take an extra rest day
  • Motivated?: Great time to train
  • Dreading it?: Maybe you need a break

Long-Term Perspective

BJJ is a journey that lasts years, even decades. Think about:

  • Sustainability: Can you maintain this frequency for months/years?
  • Balance: Are you neglecting other important areas of life?
  • Enjoyment: Are you still having fun?
  • Progress: Are you improving at this frequency?

My Recommendation

For most beginners, I recommend:

  1. Start with 2-3 times per week
  2. Maintain this for 2-3 months
  3. Gradually increase to 3-4 times per week if you want
  4. Focus on consistency over frequency
  5. Prioritize recovery and quality training

Remember: The best training schedule is the one you’ll actually stick to. It’s better to train 2 times per week consistently than to aim for 5 times per week and only make it 1-2 times.

Conclusion

There’s no one-size-fits-all answer to “how often should I train BJJ?” The right frequency depends on your goals, lifestyle, recovery ability, and current fitness level.

Start conservatively, build up gradually, and prioritize consistency and quality over raw frequency. BJJ is a long-term journey, and the best training schedule is one you can maintain for years, not just weeks.

Most importantly: Listen to your body, be honest about your goals, and find a balance that works for your life. The mats will always be there when you’re ready.

Ready to start your BJJ training journey? Contact Costello BJJ in Exeter to discuss training schedules that work for you. Located at 4 Cofton Road, Marsh Barton, Exeter EX2 8QW.