Jiu-Jitsu Benefits: Why Everyone Should Try BJJ

The ultimate guide to Jiu Jitsu Benefits: Why You Have to Try BJJ

Have you ever wondered what are the benefits of Brazilian Jiu-Jitsu? If you are looking for a martial art that can challenge you, improve you, and reward you in multiple ways, then Jiu-Jitsu might be the perfect choice for you.

Jiu-jitsu is a martial art from Japan that focuses on grappling, or fighting on the ground. It was brought to Brazil in the early 20th century by Japanese immigrants and adapted by the Gracie family, who created Brazilian jiu-jitsu (BJJ), a style that emphasizes leverage and technique over strength and size.

Brazilian Jiu-Jitsu, a.k.a. The Gentle Art is one of the most popular and effective martial arts in the world today, practiced by millions of people of all ages, genders, and backgrounds. It is also a sport, a hobby, a lifestyle, and a passion for many.

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Who Can Benefit from Jiu-Jitsu?

Jiu-Jitsu is a martial art that can benefit individuals of all ages and abilities. It can be a great option for individuals looking to improve their physical fitness, mental health, or self-defense skills, as well as for those looking for a new social activity or competitive sport.

BJJ can also be adapted to meet the needs of individuals with different abilities or limitations. For example, individuals with physical disabilities can still participate in Jiu-Jitsu, as many techniques can be adapted to accommodate different physical abilities.

The Unique Benefits Of Brazilian Jiu-Jitsu

But what are the benefits of Jiu-Jitsu? How can this martial art improve your physical, mental, and social well-being? Let’s explore the various benefits of BJJ that can make you a better and happier person.


One of the first benefits that Brazilian Jiu-Jitsu practitioners notice is an increase in their strength. BJJ is a great way to build and develop your muscles, especially your core, arms, and legs.

Here are some ways that Jiu-Jitsu improves your strength:

– Grappling with a Gi improves your grip strength by forcing you to hold on to your opponent’s collar, sleeve, or belt. In addition, BJJ greatly increases pulling strength (traps, lats, biceps, delts, etc.).

– Takedowns improve your overall strength by requiring you to lift, throw or trip your opponent. Takedowns also involve explosive power, which is the ability to generate force quickly and efficiently.

– Holding someone in your guard improves your strength by engaging your legs, hips, and abs to control your opponent’s posture and movement. The closed guard is a position where you wrap your legs around your opponent’s waist while lying on your back.

Increased Endurance

Another benefit of Brazilian Jiu-Jitsu that you will notice is an increase in your endurance. It is a great way to improve your cardiovascular fitness and stamina.

Jiu-jitsu improves your cardiovascular fitness by increasing your heart rate and oxygen consumption:

– BJJ improves your anaerobic fitness by requiring short bursts of intense effort. Anaerobic fitness is the ability of your muscles to produce energy without oxygen. A higher anaerobic fitness means a higher tolerance for lactic acid, which causes muscle fatigue and soreness.

– Grappling also improves your mental stamina by challenging your mind to stay focused and calm under pressure. Mental stamina is the ability to cope with stress, adversity, and pain.

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Improved Muscle Tone

When training BJJ you will notice an improvement in your muscle tone. Jiu-Jitsu is a great way to burn fat, build muscle and shape your body:

– Grappling burns fat by increasing your metabolism and energy expenditure. A higher metabolism and energy expenditure means a lower body fat percentage and a leaner physique.

– Jiu-Jitsu builds muscle by providing resistance and strength training. The bigger the outside resistance is, the higher muscle mass and the more defined appearance you’ll have.

– Training BJJ shapes your body by targeting different muscle groups and improving your posture. It works all major muscle groups, such as your chest, back, arms, legs, core, and neck. It also helps you align your spine and correct muscular imbalances that can cause pain or injury.

Fat loss

With Brazilian Jiu-Jitsu you will notice a reduction in your body fat percentage. It is a great way to lose fat, manage your weight and prevent obesity-related diseases.

Here are some ways that BJJ reduces your body fat percentage:

– It increases your metabolism and energy expenditure, as explained above. This means that you burn more calories than you consume, creating a negative energy balance that leads to fat loss.

-BJJ also regulates your appetite and reduces your cravings. Training stimulates the production of hormones that suppress hunger, such as leptin and peptide YY, and reduces the production of hormones that stimulate hunger, such as ghrelin and neuropeptide Y. This means that you feel fuller for longer and eat less.

– Moreover, BJJ prevents obesity-related diseases by lowering your blood pressure and cholesterol levels. Jiu-Jitsu improves your cardiovascular fitness, as explained above, which lowers the pressure on your arteries and reduces the risk of hypertension, heart attack and stroke.

Better Flexibility

Another benefit of Jiu-Jitsu that you will notice is an improvement in your flexibility. It is a great way to stretch your muscles and joints, prevent injuries and enhance mobility.

– In BJJ, you stretch your muscles and joints by moving in different directions and angles. Jiu-Jitsu involves all major joints, such as your shoulders, elbows, wrists, hips, knees and ankles.

– Training also prevents injuries by increasing your range of motion and reducing your stiffness. That helps you avoid muscle strains, joint sprains, and ligament tears by allowing your muscles and joints to move more freely and smoothly. It also helps you recover faster from injuries by improving blood circulation and reducing inflammation.

– Brazilian Jiu-Jitsu also enhances mobility by allowing you more freedom and encouraging fluidity of movement.

Increased Mobility

Jiu-Jitsu is a great way to strengthen your core and stabilizing muscles, improve your balance and coordination, and improve your agility and reflexes:

– Regular grappling strengthens your core and stabilizes muscles by engaging them constantly to maintain your posture and movement.

– Your balance and coordination improve through training your vestibular system and proprioception. Jiu-Jitsu helps you develop these senses by requiring you to balance on one leg or one arm or to coordinate different limbs simultaneously.

– By exposing you to different stimuli, such as speed, direction, force, and timing BJJ also helps you improve your agility and reflexes by requiring you to react quickly and adjust to changing situations.

Sleep Quality

Jiu-jitsu helps promote physical exhaustion and mental relaxation, which help you regulate your sleep cycle and melatonin production, and enhance your sleep benefits.

BJJ training is a vigorous workout and a positive outlet for stress. It helps you burn calories, release endorphins, clear your mind, and calm your emotions. This makes you feel tired but satisfied after a session, which prepares you for a good night’s sleep.

Stress relief

By releasing endorphins and serotonin, the feel-good hormones, BJJ training reduces anxiety and depression and improves self-esteem and social support.

Here is how grappling relieves stress:

– It releases endorphins and serotonin by stimulating your brain and nervous system. These hormones’ levels increase through physical activity, mental stimulation, and emotional satisfaction.

– Brazilian Jiu-Jitsu reduces anxiety and depression by improving your confidence, assertiveness, and positivity, as well as your friendship, respect, and camaraderie with others.


Brazilian Jiu-Jitsu is a great way to empower self-defense by enabling you to control and subdue an opponent without striking, prepare self-defense by simulating realistic scenarios and situations, and enhance self-defense by developing awareness, intuition, and instinct.

– BJJ enables you to control and subdue an opponent without striking by teaching you how to use leverage and technique over strength and size. It helps you learn how to apply joint locks or chokes, which can force your opponent to submit or lose consciousness.

It also helps you learn how to use your body weight and position, which can immobilize your opponent or create space for escape.

– Jiu-Jitsu prepares you for self-defense by simulating realistic scenarios and situations by exposing you to different types of opponents, attacks, environments, and rules. Jiu-jitsu helps you train with opponents of different genders, sizes, strengths, skills, and styles, which can prepare you for any potential attacker.

– Training BJJ also enhances your self-defense by developing awareness, intuition, and instinct by training your senses, mind, and body.


A huge Jiu-Jitsu benefit that you will notice is an improvement in your friendship. BJJ is a great way to cultivate friendship by joining a supportive and respectful community:

– Brazilian Jiu-Jitsu teaches you how to treat others with kindness and courtesy. It helps you learn how to greet others with a handshake or a hug, how to compliment others on their skills or achievements, how to help others with their problems or difficulties, how to apologize for your mistakes or injuries, and how to thank others for their time or effort.

– BJJ also strengthens friendship by fostering trust and loyalty among training partners by teaching you how to cooperate and collaborate with others. It helps you learn how to share your passion and enthusiasm for jiu-jitsu with others, exchange your knowledge and experience of Jiu-Jitsu, explore new aspects or dimensions of the art, celebrate your achievements or occasions with others, and be a part of a team.


In conclusion, Brazilian Jiu-Jitsu benefits include strength, endurance, muscle tone, fat loss, flexibility, mobility, posture, sleep quality, appetite control, stress relief, happiness, confidence, self-defense, friendship, discipline, focus, critical thinking, problem-solving, humility, and patience, to name but a few. These provide a number of physical benefits, mental, and social benefits in multiple ways.

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