What Are the Benefits of Jiu Jitsu? (All You Need to Know!)

what are the benefits of jiu jitsu

Brazilian Jiu-Jitsu focuses on grappling techniques and submissions (choking holds, joint locks, etc.). It is a well-known martial art for its benefits and has more than 2 million practitioners worldwide. So, you’re probably wondering why people get involved in BJJ training?

Training in Brazilian Jiu-Jitsu will provide you with numerous benefits, including the following: Physical fitness (building strength, endurance, and cardiovascular fitness) and weight loss, etc. Besides, you’ll learn how to solve problems and achieve purposes effectively.


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The following are some numerous advantages that Brazilian jiu-jitsu can provide its practitioners. Stay tuned for more!

Jiu-Jitsu Has Amazing Physical Benefits

physical benefits of jiu jitsu

Brazilian Jiu-Jitsu is a high-intensity full-body workout that develops your physical talents. It is a physically rigorous martial art that combines various training techniques such as high repetition techniques, drilling, stretching exercises, rolling, etc.

The physical benefits of jiu-jitsu are numerous, as listed below.

  • It’s an Amazing Strength and Conditioning Exercise

BJJ practitioners train on the mat daily for a couple of hours without fatigue since they have outstanding physical fitness. Although, The mats tire participants from various disciplines, including CrossFitters, runners, swimmers, and even triathletes, after only a few minutes on them.

The better conditioning that comes with BJJ is a tremendous bonus. In addition to increasing your job capacity, Brazilian Jiu-Jitsu makes your everyday life simpler and assists you in becoming a fitter and more athletic individual.

  • It’s a Great Mobility and Stretching Exercise

Brazilian jiu-jitsu techniques, transitions, and movements like the rubber guard are excellent the best exercises for mobility and flexibility. Therefore, this form of martial arts can help persons improve their mobility and range of motion.

  • It Gives You Access to Great Sparring Rounds 

BJJ sparring rounds are typically trail matches that can last for five minutes or more. Sparring ‘or rolling’ workouts consist of low and high-intensity attempts with little respite in between each round’s efforts. 

Sparring is an excellent opportunity for any BJJ practitioner to sharpen his techniques and movements to become more effective. Otherwise, it is a chance to test your conditioning and strength capabilities, and mobility.

  • It tones Muscles

With time and practice, your fitness increases, and your muscles become more robust thanks to the art of jiu-jitsu. Besides, Those physical benefits of BJJ will help you to become more adept at grappling opponents for long periods before becoming weary. Like most things in life, difficulties are what help us grow and become better people.

  • It Improves Body’s Pressure

Grappling martial arts such as BJJ improve your body weight pressure and balance. For example, dealing with some Brazilian jiu-jitsu positions and sweeps, including side control, full mount, closed guard, and so on, will help develop a tremendous weight pressure and a sense of balance. 

BJJ Is Effective In MMA

physical benefits of bjj

Brazilian Jiu-Jitsu has been widely utilized in mixed martial arts competitions. BJJ techniques and escapes are essential for any MMA or UFC fighter who wants to keep himself safe in the octagon cage while competing.

Therefore, Techniques from jiu-jitsu, like chokes, takedowns, and even sweeps, are often employed in MMA. They are among the most efficient maneuvers for injuring an opponent.

BJJ Is Extremely Effective in Law Enforcement

Brazilian jiu-jitsu emphasizes body control and holds. Therefore, it can help you overcome and neutralize attacks against a more muscular and taller person.

Aside from that, BJJ is a tremendous tactical discipline that can help officers become more effective in law enforcement jobs.

Tactically, BJJ can teach police officers the art of taking down and controlling a person while giving them options to escalate or deescalate force as needed.

Jiu-Jitsu Is a Great Self-Defense Discipline

Brazilian Jiu-Jitsu is one of the best self-defense martial arts to learn. It is a martial art that concentrates on ground fighting and teaches its practitioners various fighting techniques such as distance management, body holds, submissions, etc.

BJJ is an excellent self-defense approach in a one-on-one situation. It is well-known for its locks and chokes, which are highly effective in self-defense and street fighting. Although, it may be ineffective against multiple attackers.

Jiu-Jitsu Provides Both Gi and No-Gi Training

Brazilian jiu-jitsu has two grappling options: Gi and No-Gi, both fantastic exercises. Many practitioners, for example, believe that no-gi works better in MMA. But, on the other side, gi fighting may help you protect yourself in a one-on-one situation against a bully.

No-gi jiu-jitsu may be simpler to learn and practice than Gi training. This is because the lack of the Gi uniform allows for greater flexibility of movement and leverage over your opponent. In addition, it’s more practical in real-life scenarios because you don’t have to worry about your opponent catching or ripping your jersey.

Aside from that, the Gi BJJ training is also an excellent method to get started in the sport. As a novice, you will be able to master the fundamentals of Brazilian Jiu-jitsu using Gi techniques in an easy-to-follow manner. You will also learn to properly wear your Gi, which is essential for safety and comfort during training sessions.

Brazilian jiu-jitsu, both Gi and No-Gi, will provide you with an incredible training experience to help you become a superb grappler.

Click here to learn more about Brazilian jiu-jitsu Gi and No-Gi.

BJJ Is an Amazing Competition Sport

BJJ martial art allows you to compete in different tournaments, even for beginner white belts. Besides, competing in Brazilian jiu-jitsu can be a terrific opportunity to improve your abilities while meeting new people and having a good time.

As a result, jiu-jitsu competitions have various advantages, such as enhancing your capabilities, improving focus, becoming more disciplined, tracking your learning effectiveness, etc.

BJJ Is an Effective Weight-Loss Practice

BJJ training is a viable technique for weight loss used by many people on a strict dietary regimen. It is a vigorous workout that may burn up to 900 calories per hour.

BJJ Teaches You How to Be Humble

Because BJJ techniques are practiced with other partners and colleagues, Jiu-Jitsu instills a strong feeling of humility in its practitioners. As a result, jiu-jitsu warriors learn to let go of their egos and achieve greater humility.

Jiu-Jitsu Teaches You to Be Patient

Patience is an essential quality for achieving success in life. When you are through Jiu-Jitsu training, you will notice that your development is gradual, and it will take a long time for you to go from one belt to another in the sport. This may also contribute to feelings of irritation. 

However, You will learn to be patient and overcome your difficulties throughout the art of jiu-jitsu.

Brazilian Jiu-Jitsu Instills a Never-Say-Die Attitude

Jiu-Jitsu is a sport that is full of ups and downs. During your training period, you may encounter situations where you consider abandoning your training program entirely. 

In contrast, if you see the black belts, you are likely to be inspired to feel that if they can do the accomplishment, there is no reason why you cannot. This will foster in you a never-give-up mentality.

BJJ Builds Confidence

Throughout the BJJ training, you will progressively learn how to overcome your weaknesses and maintain your composure in stressful situations. 

In addition, as you gain proficiency in one skill after another, you will gradually gain confidence in your inherent talents.

Jiu-Jitsu Relieves Stress 

Most Brazilian jiu-jitsu athletes maintain their cool in tense situations. For example, you will be handled with colossal pressure and switches at a bottom side control position. Still, you will remain calm to discover the ideal option.

As a result, the art of BJJ is an excellent way to relieve tension at work or in everyday life. Otherwise, the attention and commitment demanded by jiu-jitsu training will melt away any troubles and anxieties weighing on your mind.

BJJ Improves Your Problem-Solving Capabilities

Dealing with complex techniques and postures increases Brazilian jiu-jitsu competitors’ problem-solving abilities. At every level of BJJ instruction, you will be pushed to defend yourself in jiu-jitsu from various angles.

For example, an X-guard gaming system may be complicated for a novice practitioner. However, it is only a matter of time until this practitioner begins to solve the many challenges in this position.

An active Brazilian jiu-jitsu practitioner will encounter numerous challenging situations and submissions, which will improve your problem-solving skills.

BJJ Connects You to a Fantastic Community

BJJ is more than simply a sport; it is a way of life. Moreover, it is a sport everyone may practice, from young newborns to old citizens over 80.

Along with keeping your body and mind in condition, you’ll be joining a culture where the goal is always to endeavor to learn and improve one’s talents.


Brazilian Jiu-Jitsu is a grappling art that emphasizes submissions and takedowns. It is a well-known martial art for its efficiency in street fighting, and it has more than 2 million practitioners across the world.

As we cited in this article, there are many benefits of Brazilian Jiu-Jitsu, including impressive physical benefits, improving self-defense skills, etc.

Frequently Asked Questions

What Are Some of the Pros of Jiu-Jitsu?

Jiu-Jitsu is a grappling and ground fighting martial art and combat sport. It has been practiced for years and is one of the world’s most popular martial arts.

Jiu-Jitsu practitioners reap several benefits. Here are a few examples:

  • Anyone, regardless of age or gender, may practice Jiu-Jitsu.
  • It aids in weight reduction because it is a vigorous workout that will have you sweating in no time!
  • It teaches you how to protect yourself against an assailant without using weapons or inflicting any harm on them.
  • It is an excellent stress reliever since it relaxes your entire body and mind.

What Are Some of the Cons of Jiu-Jitsu?

Brazilian Jiu-Jitsu might be tough to learn, yet it also has significant drawbacks. First, it takes years and effort to master and gain belt ranks.

Furthermore, injuries are one of the most well-known downsides of BJJ since they occur more frequently in this martial art than in most others. Furthermore, jiu-jitsu may not be adequate for practical self-defense against several attackers.

Is It Possible to Lose Weight from Practicing BJJ?

Yes, practicing Brazilian jiu-jitsu may help you lose weight. BJJ is a beautiful approach to getting in shape and reducing weight. This is because it utilizes the entire body and demands a lot of physical exertion. 

Furthermore, it may be done by persons of different shapes and sizes and those who are overweight or obese.

BJJ has been shown to help people lose weight through various techniques. One of these methods is the production of endorphins, which are neurotransmitters that relieve pain and make you feel good about yourself, resulting in favorable mood improvements.

What Are the Benefits of Bjj for People with a Mental Illness, Such as Depression or Anxiety?

BJJ is a martial art that teaches students how to defend themselves against an opponent. It has been shown to have many benefits for people with mental illness, such as depression or anxiety.

BJJ gives an outlet for stress and anger and a sense of success and physical conditioning.

What Are Some Benefits of BJJ for Adults?

Adults can reap several benefits from BJJ (Brazilian jiu-jitsu). It is a perfect method to keep fit and active. It can also help you release tension, connect with your emotions, and learn how to regulate your body better.