The Best Body Type for Jiu Jitsu (Revealed!)

Does body type impact an individual’s level of success in Jiu-Jitsu, a popular ground-fighting martial art?

Body types matter in Jiu-Jitsu. But there’s no best body type. Jiu-Jitsu is diverse, so each body type can find its place. Recognizing your body type’s strengths and using those to your advantage can improve your performance. Don’t compare yourself to others.

This article examines how body type can affect a practitioner’s performance in jiu-jitsu and presents the best physical features for excelling in Brazilian jiu-jitsu. You will be given an insight into the ideal bodily attributes that can give you a competitive edge on the mat. Stay tuned!

Different Body Types in Jiu Jitsu

Different Body Types in Jiu Jitsu

Every individual has a unique body type, generally categorized into three main types: Ectomorph, Mesomorph, and Endomorph.

Ectomorph: The Lean Fighter

Ectomorphs are typically tall and slender. They have long limbs, which can be an advantage in Jiu-Jitsu for certain techniques like guard play and chokes.

  • Advantages: Ectomorphs can use their long limbs to create leverage and distance. They often excel in guard positions and have a natural ability to escape from tight spots.
  • Challenges: They might lack the raw strength of other body types and can be more prone to injuries.

Mesomorph: The Balanced Athlete

Mesomorphs have a naturally athletic build with well-defined muscles. Their balanced physique allows them versatility in both striking and grappling.

  • Advantages: Mesomorphs can transition between techniques smoothly, making them unpredictable opponents.
  • Challenges: They might not have the specific advantages that come with being extremely lean or powerful.

Endomorph: The Powerhouse

Endomorphs possess a stockier build with higher body fat. They often have strong legs and a powerful core, which can be beneficial in Jiu-Jitsu for maintaining top positions.

  • Advantages: Endomorphs can use their weight and strength to control opponents, especially in top positions.
  • Challenges: They might struggle with stamina and flexibility.

What are the Benefits of Knowing Your Body Type for Jiu-Jitsu?

Jiu Jitsu is a form of martial arts that relies heavily on technique, leverage, and planning instead of strength. Although anyone can learn and become proficient in Jiu Jitsu, having knowledge of one’s body type can help customize their training and techniques to maximize their capabilities.

Here are some of the benefits of knowing and evaluating your body type for BJJ:

  • Understanding Your Natural Strengths and Weaknesses: Being a Jiu-Jitsu athlete requires understanding your body type and strengths and limitations. This knowledge lets you make a workout and strategy that will help you reach your highest level of performance.
  • Adapt Your Training: Depending on your body type, you can adjust your exercise routine to give you the most effective results. For instance, ectomorphs can take advantage of their slender frames by doing exercises that emphasize stretching. While endomorphs can focus on exercises that focus on their physical strength and weight.

Related: Don’t put it off any longer; check out the list of the finest jiu-jitsu strength and conditioning workouts. Regularly integrating these workouts into your BJJ training program can help you become a stronger and more competitive grappler. Click here for further information! 

What Is the Best Body Type for Jiu-Jitsu?

Best Body Type For Jiu Jitsu

Mesomorphs may be well-suited for jiu-jitsu due to the natural advantages that give them a balanced edge, such as:

  • Strength and Power: Their natural ability to build muscle allows them to generate significant power in their techniques.
  • Athleticism: Mesomorphs often have a natural athletic ability, which can be beneficial in dynamic Jiu-Jitsu exchanges.
  • Versatility: Being in the middle of the body type spectrum, mesomorphs can often adapt techniques suitable for both ectomorphs and endomorphs.

However, Jiu-Jitsu is a martial art that does not discriminate against body type. It is not true that only one body type is the best for this activity. Every body type has its own strengths and weaknesses that it brings to the mat.

Otherwise, It’s important to understand that physical size and shape are not the only factors that determine success in Jiu-Jitsu. The real path to mastery lies in a combination of commitment to training, knowledge of basic skills, and the capacity to adjust to different scenarios.

Related: Explore the top Jiu-Jitsu fighters who excel in the UFC. You’ll discover some of the best athletes who have mastered the BJJ martial arts and have made a name for themselves in the UFC. Click here to read more!

Training Recommendations for Different Body Types

Weight Management for Ectomorphs

For ectomorphs (lightweights), sustaining an appropriate weight is imperative. This gives them the capability to be competitive in their weight category and increase their nimbleness and velocity.

Eating a balanced diet and doing regular cardio exercises can assist ectomorphs in preserving their desired weight while developing their stamina.

Strength and Conditioning for Mesomorphs

Mesomorph (Middleweight) athletes should strive to build both strength and fitness to get the best out of their performance. Exercises such as weightlifting and calisthenics can increase their grappling strength.

Moreover, running and interval training can increase their stamina, allowing them to keep up their performance even during long matches.

Exploiting Leverage for Endomorphs

For Endomorph (heavier) practitioners, it is essential that they learn how to capitalize on their size and leverage. They should concentrate on honing their technique and perfecting their basic actions.

By skillfully manipulating their competitors’ equilibrium and using leverage-based maneuvers, heavyweights can surmount their likely hindrances and come out on top of their matches.

Related: How Long to Get Good at BJJ? (Key Factors)

Adapting Strategies Based on Body Type

Strategies for Ectomorph Body Type

Ectomorph practitioners should put an emphasis on being fast and agile rather than solely relying on sheer strength.

Their tactics should involve staying at a distance, making swift transitions, and exploiting their opponents’ errors.

They should focus on submissions that require flexibility and skill, like armbars and triangles, for successful outcomes.

Strategies for Mesomorph Body Type

Mesomorphs should adjust their tactics depending on the body type of their adversaries.

When challenged by someone who is lighter, they can take advantage of their physical strength and power to maintain control.

On the other hand, against heavier opponents, they should capitalize on their agility and speed, using nimble moves to counteract their opponents’ strength.

Strategies for Endomorph Body Type

Endomorph practitioners should focus on using their size and strength to take charge of their opponents. Their tactics should center around initiating action, applying their mass, and capitalizing on strong holds.

Staying in a safe defensive stance is also essential to avoid opponents from taking advantage of their weak spots.

How to Get Better in Jiu-jItsu Despite Your Body Type?

  1. Embrace Your Unique Attributes: Every body type has its strengths and weaknesses. Whether you’re tall, short, lean, or muscular, there are techniques and strategies in Jiu-Jitsu that can be tailored to your physique.
  2. Consistent Practice: Like any skill, consistency is key. Regularly attending classes, drilling techniques, and sparring will help you adapt and improve your Jiu-Jitsu game.
  3. Focus on Technique Over Strength: While strength can be an advantage in certain situations, Jiu-Jitsu is often described as the “gentle art.” Prioritize technique and leverage over brute force.
  4. Stay Updated: Jiu-Jitsu is an evolving art. New techniques and strategies are developed regularly. Attend seminars, watch instructional videos, and stay updated with the latest trends.
  5. Conditioning and Flexibility: Incorporate strength and conditioning exercises into your routine. Additionally, work on your flexibility through stretching or yoga. This will not only improve your Jiu-Jitsu but also help prevent injuries.
  6. Mindset: Adopt a growth mindset. Be open to learning, accept defeats as learning opportunities, and always strive to improve.
  7. Study Successful Practitioners: Observe and study practitioners who have a similar body type as yours. Analyze their strategies and techniques to gain insights.
  8. Diversify Your Training: Train with a variety of partners. Different body types and skill levels will challenge you in unique ways, helping you adapt and improve.
  9. Nutrition and Recovery: Ensure you’re fueling your body with the right nutrients. Additionally, prioritize recovery through adequate sleep and rest days.
  10. Seek Feedback: Regularly ask your training partners and instructors for feedback. They can provide insights into areas you might need to work on.

Remember, getting better in Jiu-Jitsu comes with time, effort, and dedication. Embrace the process and enjoy the journey!


No matter your body type, Jiu-Jitsu’s success depends on your technique, commitment, and flexibility. Celebrate your individuality, train intelligently, and keep in mind that champions come in all shapes and sizes.

Don’t forget that Jiu-Jitsu is not just about having an ideal physique; it’s about using what you have to best capitalize on your martial arts journey. Always strive to maximize your potential by refining your abilities.

Frequently Asked Questions

Is There a “Perfect” Body Type for Jiu-Jitsu?

No matter your body type, there are both benefits and drawbacks. It is important to focus on what you are good at and strive to improve on any shortcomings.

Can I Change My Body Type With Training?

Although your genetic makeup is immutable, you can certainly train your body to give you the best outcome for your Jiu-Jitsu practice.

How Can I Adapt My Game Based on My Body Type?

Get advice from your coach, analyze BJJ fighters with analogous physical builds, and be willing to absorb new things and adjust.