Benefits of jiu-jitsu: what science has shown so far
Conditioning, strength and camaraderie on the mat, plus the precautions every beginner needs to know.
People who train jiu-jitsu often talk about having more energy, more strength and a group of friends formed on the mat. Part of that has already been studied. This guide brings together what research shows, along with the precautions that help you train for many years.
Conditioning and strength
A systematic review published in 2017 in the journal Sports Medicine – Open, found on PubMed, gathered 58 studies with 1,496 jiu-jitsu athletes. The athletes analyzed generally had low body fat and a maximal oxygen uptake (VO₂ max) between 42 and 52 mL/kg/min. Maximal strength and strength endurance appeared to be linked to competitive success.
These numbers come from athletes, not beginners, and show the profile of people who already train, not a guaranteed result. But they help explain the type of effort: jiu-jitsu mixes moments of high, moderate and low intensity in the same match.
How much to train
The World Health Organization recommends that adults do 150 to 300 minutes of moderate physical activity per week, or 75 to 150 minutes of vigorous activity, plus muscle-strengthening exercises on at least two days. Two or three jiu-jitsu classes a week can cover a good part of that.
Discipline and camaraderie
Jiu-jitsu has rules of respect on the mat: greet your partner, tap when a position gets tight and let go immediately when the other person taps. For many people, the training routine and the academy group matter as much as the exercise.
The precautions no one should ignore
Every contact sport carries a risk of injury. A 2019 review in the journal Dental Traumatology, also on PubMed, analyzed face and teeth injuries among combat sports practitioners and found the highest prevalence in jiu-jitsu among the sports studied. A mouthguard is a simple piece of equipment that helps reduce that risk.
Other tips for training safely:
- Tap early on submissions. Don't wait for it to hurt.
- Choose training partners who respect your level.
- Respect rest days and see a doctor if pain doesn't go away.
- Work on your mobility, as in the hip mobility guide.
Frequently asked questions
Does jiu-jitsu help you lose weight?
Jiu-jitsu is an intense physical activity and can help with weight control, together with a balanced diet and rest. Results vary from person to person and depend on how often you train.
How many times a week should I train?
For beginners, two or three classes a week are a good starting point. Combined with other activities, they help meet the WHO recommendation of 150 to 300 minutes of moderate activity per week.
Is jiu-jitsu dangerous?
Like any contact sport, it carries a risk of injury. Tapping early on submissions, wearing a mouthguard and training with partners who respect your level greatly reduce that risk.
