16 Benefits of BJJ: The Ultimate Guide for 2021

If you are fed up with following boring ways for healthy living and looking for a simple way to improve fitness while having fun, then Brazilian Jiu-Jitsu could be a perfect solution. BJJ is an exceptionally famous martial art through which you will get all kinds of fitness benefits. There are benefits for both your physical appearance and mental state.

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Benefits of Brazilian Jiu-Jitsu (BJJ)

Brazilian Jiu-Jitsu is a martial arts for self-defense and fighting. This game grabbed individuals’ attention rapidly and has been developing ever since. In Japan, “Jiu-Jitsu” means “gentle art.”

BJJ is a combination of ground fighting, grappling, and submission holds. However, it’s a rewarding martial art; a hard one. This art’s primary focus is to bring the competitor to the ground and gain a dominant position through a wide range of techniques. 

The story of Jiu-Jitsu is pretty much ancient. It’s a family of martial arts that started in the Sengoku Era of the Muromachi Period in Japan in the year 1467. In Jiu-Jitsu, different tactics were used, but weapons were seen as impractical. Practitioners learned effective grappling methods for controlling their opponents. Now, Brazilian Jiu-Jitsu is a renowned mixed martial art around the world and gaining popularity day by day.

BJJ is much more than a physical recreation or martial art. This gentle art can give you a healthy way of living, along with a vast range of mental benefits. A daily practice session of Jiu-Jitsu can completely transform your life by making a significant impact on your lifestyle.

Who doesn’t want to get a fit and healthy body? An appropriate amount of healthy foods, water, sufficient sleep, and exercise can give anyone a much better life. If you add BJJ to your regular lifestyle, it will change your life completely. Besides, you can make new friends at your gym, which will help you to stay fresh and anxiety free.

BJJ Judo Takedown

What Are The Life-Changing Benefits of Brazilian Jiu-Jitsu?

Physical Benefits


1. A Great Exercise

In Jiu-Jitsu, you have to give all of your nergy and muscle capability to perform. A variety of low and high-intensity efforts with short rest are needed in BJJ sparring rounds. A combined effort of arms and legs is necessary to take the opponent to the ground and toget into a dominant position by neutralizing the competitor’s strength. That make it a perfect exercise for maintaining body fitness.

2. Enhancing Strength Capacity

Multi-joint exercises such as presses pull, squats, and push-ups will improve your strength level by increasing the metabolic rate. These will activate muscle fibers and help in gaining muscle mass. During practice time, you have to lift heavy as fast as possible with fast-twitch muscles.

Deadlifts, squats, and bench-press tighten your legs and bottom part. In addition, it will give you the right balance. Bench-press is effective in building triceps, biceps, and chest. These exercises will provide you with a remarkable ability to do challenging and bulky tasks easily. You will be able to stay energetic all day and have a lively time.

3. Effective for Managing Blood Pressure

Physical exercises help to maintain blood pressure for a healthy lifestyle. BJJ provides many aerobic exercises that aids to lower blood pressure. If you are suffering from high blood pressure, then this martials workout is for you.

It can also pump up your body’s blood pressure via adrenaline. Daily training will lead you to a good conditioning by managing your blood pressure rate.

4. Reducing Fat

Who doesn’t dream of being lean? It’s proven that a BJJ athlete can burn approximately 500 calories through 30 minutes of hard rolling. This martial art lowers cholesterol levels and lessens your chance of getting fat gradually. Regular vigorous practice helps to enhance healthy HDL levels. By reducing cholesterol levels, it solves some high blood pressure problems.

5. Weight Loss

BJJ is an effective full-body exercise. At the starting time of the session, you will automatically cut a considerable amount of fat via continuous practice. So, you will definitely lose some weight. The difference will be noticed after a few months of your training. It helps to lessen fat from every part of your body, that’s why you will see change fairly soon.

In regular workout exercises, we have spent a lot of time on treadmill, cycling, and lifting-up, but in the case of Jiu-Jitsu, we just have to focus on the techniques and how we can defeat the opponent and attain a safe position. If you tired of lifting weights or running the treadmill regularly, then jiu-jitsu is might be your thing.

6. Maintaining Body Shape

Being fit and having a suitable lifestyle is everyone’s desire. BJJ will give you the perfect body shape with a healthy body. Squats, bench-press, lifting, grappling, joint locks, and many other techniques keep moving the body all the time. As it will burn a lot of fat from the first session, it can execute a highly active life along with physical fitness.

7. Improving Cardiovascular System

Brazilian Jiu-jitsu is a good cardio workout. It’s the best way to raise the heart rate and strengthen the heart muscles. An excellent working heart muscle is necessary for better body performance. For people who suffer from heart-related problems, it’s a great way to solve the problem naturally.

High blood pressure is the leading cause of many heart diseases. BJJ promotes the heart pump rate and increases heart strength bit by bit. When the fat amount decreases, it lowers blood pressure and allows your heart to pump correctly.

8. Closely Connected With MMA

Brazilian Jiu-Jitsu is relevant for MMA. It is one of the most widely-known combat sports which is based on several martial arts. If you think of learning MMA or conducting training, it will be a great addition as they are closely related to one another.

9. Self-protection

BJJ art is an excellent defense aspect compared to other martial arts. BBJ gives you a sense of handling the worst situation that may threaten your life. People are holding a misapprehension that striking will get success when two persons are in a physical quarrel, but that’s absolutely wrong. Boxing or karate have only the intention of protecting themselves by blowing their competitor. 

However, there is no involvement of striking in BJJ as boxing or hitting is not as effective as getting close to the opponent and controlling them. So, BJJ is a more efficient self-defense art than boxing, karate, or punching. Because only BJJ allows you to defeat your attacker without hurting them and yourself. Many law enforcement and military officers go through BJJ training programs for this reason.

10. Developing Courage

In these types of sports, you have to show a lot of courage. Because bravery and strong confidence levels can give you success against your opponent. When you execute with courage, everything is completely easy for you. You can handle anything easily as you have much confidence and belief in yourself.

11. Raising Mobility

Since during Jiu-Jitsu training you are always in motion, it will give you a quick and easy full-body mobility workout. The abundant movements in jiu-jitsu make the brain work fluently. It enhances the thinking ability and provides strong memorizing power. Whenever you come to the session, you can commit to memorizing every single detail of yours. BJJ will be able to give you a sharp memory with a fast working brain. This fantastic sport can also aid in the early response to any stimulus and give you good coordination.

12. Flexibility

BJJ improves flexibility as your body is placed in different directions and twisted or bent states. Great flexibility protects you from serious injuries and accidents.

Rolling on the mat enhances the joint and hip mobility and decreases body limitations.

BJJ for self-defense

Mental Benefits

1. Dealing with Depression or Anxiety

Jiu-Jitsu is a great way to relax throughout the day. When you fall into any type of unexpected or weird situation, you might panic. But this gentle and soft sport teaches you to handle all situations calmly without any fear. Endorphins and oxytocin allow us to fight with pressure and trigger positive moods.

Depression or anxiety is the worst part of anyone’s life. If you want to lead your life peacefully, you should get rid of these stresses. BJJ will improve your stress level and give you a subtle solution for all of your problems. Moreover, at your club or training center, you will make a lot of friends, which will drastically impact your mental and physical life. 

2. Patience

You have to try a lot to gain success during your rolls. It’s not an easy task of continuous dragging or pulling on each other’s collars. It takes a considerable time to get a black belt in your progression guard. So, you should maintain great patience and tolerance to survive in those situations.

BJJ trains you to attain success by working hard and establishing your own identity by doing something great. It’s not an easy process and can be time-consuming. Regular practice will raise your endurance and energy levels.

3. Critical Problem Solving

After starting your training session, you will find out that you can better understand situations and be able to solve challenging problems. This is not just a physical game. Mental stability is crucial to performing this combat sport. Critical thinking ability, confidence, patience, and calmness are the basis of this game.

Bit by bit, you become conscious of unexpected situations. You are also aware of the strategies that you can use for your opponent’s next move. This awesome grappling game makes you a critical problem solver.

4. Making New Friends

On your first day at the academy, you will make a lot of new friends. Daily training sessions bring people together and make them bond, as they spend a long time with each other going to different tournaments, attending training, belt progression, rolling on the mats together, etc.

People of any age or profession can take BJJ training if they like. They’re not required to participate in the tournaments. Merely coming and interacting with others while enjoying practice can also be a great way to know others.

BJJ exercise benefits


Brazilian Jiu-Jitsu is not only a game or martial art but also a way of life. It’s not like other ordinary exercises. The BJJ academy is a huge get-together that will improve your social life.  BJJ practice will provide you with a disciplined and happy life. It’s a great combination of achieving a goal along with excellent benefits. Hope you have a fabulous time at your BJJ academy!




I'm Timmy and I'm the chief-editor and co-founder of Jiu-Jitsu Street. You'll usually find me on the mats and also cross-training Muay Thai. Besides martial arts I'm also into functional fitness and all things health. Jiu-Jitsu Street was created to provide useful information for BJJ beginners and seasoned practitioners alike to help you on your journey and love for Brazilian Jiu-Jitsu. Oss!

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Jiu-Jitsu Street is a community of fun loving and hard rolling BJJ enthusiasts. Born out of our passion for the gentle art, we have decided to create this blog and help you on your journey. Let’s grow and learn together on this never-ending journey. Oss!

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