How BJJ and strength training work together

Why strength training matters for BJJ athletes

Brazilian Jiu-Jitsu (BJJ) is a martial art rooted in leverage, technique, and mental strategy — but it’s also incredibly physical. To move efficiently, control your opponent, and prevent injury, you need a strong, resilient body. That’s where strength training comes in.

For women training in BJJ, building strength can make a massive difference. It helps close strength gaps in rolls with heavier opponents, boosts confidence on and off the mats, and improves overall athleticism.

How strength training supports your BJJ performance

Strength training isn’t about becoming bulky or slow — it’s about becoming more explosive, durable, and controlled in your movements. Here’s how strength work translates directly to the mat:

1. Injury prevention

BJJ is tough on joints, tendons, and muscles. Strengthening your body — especially the posterior chain, core, and stabilisers — helps reduce the risk of injuries like knee sprains, shoulder issues, and lower back pain.

2. Improved grip strength

Struggling to hold a collar or maintain a sleeve grip? Grip strength is essential for BJJ. Exercises like dead hangs, farmer’s carries, and rope pulls can drastically improve your control in gi and no-gi settings.

3. Explosive power and takedowns

A well-designed strength programme builds explosive power, helping you shoot faster takedowns, execute sweeps more effectively, and explode out of bad positions with more force.

4. Better endurance

Conditioning-focused strength circuits train your muscular endurance, allowing you to maintain effort through long rounds and tournaments without gassing out early.

Do I need to lift heavy to benefit?

Not necessarily. The best strength training for BJJ isn’t about maxing out your deadlift — it’s about function, movement, and control. Strength sessions can include:

• Bodyweight exercises (push-ups, planks, single-leg movements)

• Kettlebells and dumbbells for dynamic, functional strength

• Barbell lifts like deadlifts and squats for core and posterior chain power

• Plyometrics (jump squats, med ball slams) for speed and agility

• Mobility and stability work to improve your movement patterns

Strength training for female BJJ athletes

Women in BJJ often face different physical challenges — strength differences, flexibility imbalances, and unique injury risks. A smart strength programme tailored for female athletes can help:

• Develop full-body balance and stability

• Address underused or undertrained muscle groups

• Build strength without compromising flexibility or movement quality

• Increase self-belief and confidence in every roll

Whether you’re a white belt just starting out or a coloured belt looking to level up, strength training is your ally, not a distraction from the mats.

How to combine strength training with BJJ sessions

Striking the right balance between mat time and gym time is key. Here’s a general guide:

• Train strength 2–3x per week (on non-BJJ days or after lighter BJJ sessions)

• Prioritise quality over volume — short, focused workouts are enough

• Avoid heavy lifting before intense sparring or competition prep

• Use deload weeks to stay fresh and avoid burnout

• Fuel and recover like an athlete — hydration, sleep, and nutrition matter

Final thoughts

BJJ is a demanding art, and strength training gives you a serious edge. It builds the physical foundation you need to move better, last longer, and feel more powerful in every roll — especially as a woman navigating a space that can be physically intense.

Whether you're working toward your first stripe or preparing for your first comp, adding strength training to your weekly routine will support your growth on the mats and beyond.