How BJJ and strength training work together
Why strength training matters for BJJ athletes
Brazilian Jiu-Jitsu (BJJ) is rooted in leverage, technique, and strategy — but it’s also highly physical. To move efficiently, control opponents, and prevent injury, you need a resilient, well-conditioned body. That’s where strength training comes in.
For women in BJJ, strength training can be a game-changer. It helps close strength gaps when rolling with heavier partners, boosts confidence on the mats, and builds athleticism that carries into every aspect of life.
How Strength Training Supports BJJ
Strength training isn’t about getting bulky — it’s about moving with more power, control, and endurance. Here’s how it translates directly to the mats:
Injury prevention
BJJ is tough on joints, tendons, and muscles. Strengthening your posterior chain, core, and stabilisers reduces the risk of knee sprains, shoulder issues, and back pain.Grip strength
Holding collars, sleeve grips, and wrist control is easier when your grip is trained. Dead hangs, farmer’s carries, and rope pulls all directly improve gi and no-gi control.Explosive power
A solid strength base fuels faster takedowns, sharper sweeps, and the ability to explode out of bad positions with confidence.Better endurance
Conditioning-focused lifts and circuits train muscular endurance, helping you stay sharp through long rolls and tournament rounds.
Do You Need to Lift Heavy?
Not always. The best strength training for BJJ is functional, not maximal. It blends:
Bodyweight training (push-ups, planks, single-leg work)
Kettlebells and dumbbells for dynamic strength
Barbell lifts (squats, deadlifts) for posterior chain power
Plyometrics for speed and agility
Mobility and stability work to keep movement clean
Strength Training for Female BJJ Athletes
Women often face unique challenges in BJJ — from strength differences to flexibility imbalances. Smart, tailored training helps you:
Develop balanced, full-body stability
Strengthen underused muscle groups
Build strength without losing mobility
Gain confidence in every roll
No matter your belt level, strength training isn’t a distraction — it’s an ally.
Balancing Strength Work with Mat Time
Finding the right rhythm matters. A simple framework:
2–3 strength sessions/week on non-BJJ days or after light drills
Keep sessions short and focused — quality > volume
Avoid max lifting before intense sparring or competition prep
Plan deload weeks to recover fully
Fuel, hydrate, and sleep like an athlete
Your Next Step
BJJ demands a lot from your body — and strength training helps you rise to that demand. It makes you stronger, harder to injure, and more confident in every roll.
Whether you’re chasing your first stripe or prepping for competition, adding strength work to your weekly routine is one of the best investments you can make in your BJJ journey.
