While there are no prerequisites for beginning your journey in Brazilian Jiu Jitsu (BJJ), many people wonder how they can physically prepare for getting started. Learn more about BJJ and its benefits and try a workout plan that will help you prepare your body for the physical demands of this weaponless martial art.

Chris Gagliardi has trained in combat sports and participated in martial arts for more than 25 years and recently earned his black belt in Brazilian Jiu Jitsu. Chris enjoys practicing martial arts for self-defense and as a part of leading a healthy lifestyle.

Whether you plan on practicing BJJ for sport or self-defense, this unique fighting style highlights grappling skills, trips, sweeps, throws and takedowns to evade a risky situation or gain control of an opponent and bring them to the ground. Primarily a ground-based fighting style, participants will learn to establish dominant positions and to use submissions such as joint locks, compression and chokeholds to force an opponent to yield. Practicing BJJ requires mental, emotional and physical tasking.

BJJ gained popularity after its effectiveness was demonstrated in early bouts of the Ultimate Fighting Championship (UFC) and there are now many BJJ schools and even classes offered in a variety of settings such as gyms, fitness studios and community centers, creating greater access for those who are interested.

Not only is BJJ a form of exercise that helps individuals develop self-defense skills, but participation yields other health and performance benefits. A recent scoping review focusing on veterans and first responders showed that BJJ training can increase psychological resilience and aid in social reintegration of veterans into civilian life through participation in structured training sessions that foster a supportive community environment that promotes camaraderie and a sense of belonging and mutual trust.

This same review showed that BJJ training by first responders led to 48% reduction in injuries to officers, a 53% reduction in injuries to arrested persons and a 23% reduction in taser use. In other words, training to handle stressful situations in BJJ can lead to fewer injuries and a reduced reliance on electronic control devices during high-tension situations. Other notable benefits noted in this review include a reduction in symptoms of post-traumatic stress disorder (PTSD) among veterans, increased social bonding, aggression mitigation and improved coping mechanisms, along with the typical health benefits you would expect to see with exercise participation, including improved cardiovascular health and muscular fitness, reduced anxiety and depression, improved mental focus and emotional stability, and improved mobility and injury recovery.

To top it all off, participation at a moderate intensity causes the body to work at a rate of up to 10.3 metabolic equivalents (METs). In other words, a person practicing BJJ would be working about 10 times harder than when at rest. Using the standard equation for converting METs to calories [METs x 3.5 x body weight (kg) / 200 = kcal/minute], we can calculate that 30 minutes of BJJ training can burn nearly 500 calories.

A Sample Workout

The following workout can be used to help prepare your body for the demands of participating in BJJ:

• Do this workout one to two days per week for three to four weeks leading up to your desired start date. 
• Complete the exercises in the order listed.
• Depending on your current level of conditioning, begin by doing each exercise one time (this equals one round) and work your way up to doing two rounds. You can split rounds up throughout the day (e.g., round 1 in the morning, round 2 in the afternoon and round 3 in the evening) or do multiple rounds as part of a single workout.
• Rest between exercises should be kept to a minimum (<30 seconds).
• Rest between rounds should be one to two minutes, if needed. 
• Adjust time and repetitions to your current level of fitness. For example, you can add or subtract time and increase or decrease the suggested number of repetitions.

Note: AMRAP = As many repetitions as possible

Final Thoughts

BJJ can be a practical, fun and engaging way to participate in physical activity. BJJ and other martial arts offer unique benefits beyond those seen with traditional exercise, including self-defense, which can lead to improved self- confidence, self-concept and self-efficacy. Additionally, BJJ participants often report a transfer of life skills learned during class to real-world situations, making martial arts a great option for getting moving!

For additional BJJ-inspired exercises, Try This Jiu Jitsu–inspired Workout or feel free to swap exercises into the above workout. If you will be doing your workouts with a friend or family member, consider incorporating some of the partner exercises featured in this Jiu Jitsu–inspired Partner Workout.