Brazilian Jiu Jitsu is often praised as the “gentle art,” and while technique and timing will always reign supreme, strength and power play an undeniable role in high-level performance. Whether you’re a hobbyist looking to improve your control and escapes, or a competitor seeking to dominate opponents, integrating weight lifting into your training can dramatically improve your game—both offensively and defensively.
At its core, Jiu Jitsu is a physical chess match. The more physical tools you bring to the table, the more options you have to apply your techniques under pressure. Strength doesn't replace technique—but it enhances it. A stronger frame gives you better control in top positions, tighter submissions, more explosive takedowns, and a more reliable defense when someone’s trying to crush you from mount or side control.
Let’s break down the key benefits of weight training for grappling:
Explosive compound lifts like deadlifts and cleans teach your body to move with speed and force. These qualities directly transfer to powerful double legs, explosive guard passes, and quick get-ups. When you’re stronger and more explosive, you can out-scramble opponents and finish positions with authority.
A strong back, legs, and core make it much easier to control an opponent from the top. Whether you’re stabilizing mount or grinding out side control, strength helps you stay heavy and prevent escapes. It also helps in maintaining posture while in someone’s guard, defending sweeps and submissions.
On the flip side, a strong posterior chain (hamstrings, glutes, back) helps you frame, hip escape, and defend submissions more effectively. Pull-ups, rows, and core training make it harder for someone to simply out-muscle you in scrambles or submission attempts. Having strong joints and being able to move heavy weights will also help prevent injuries!
The goal is to build total-body strength with an emphasis on movement quality and recovery. You don’t need to spend hours in the gym—2 to 3 sessions per week is enough to make significant gains. Focus on multi-joint, compound movements that mimic grappling demands.
Here are two sample programs tailored for Jiu Jitsu athletes:
Day 1 – Strength Focus
Day 2 – Power + Explosiveness
Day 1 – Push Focus (Upper + Lower)
Day 2 – Pull Focus + Posterior Chain
Day 3 – Speed + Explosiveness
You can (and should) add in some grip strength training at the end of any session to really make the most out of your lifting time.
Which option should you pick: 2-days or 3-days lifting? It mostly depends on your goals and how much time you spend on the mat. Lifting is supplemental to improve your grappling, but if you don't spend enough time on the mat actually training Jiu Jitsu, that added strength might not be enough to help you in a competition or live rolls.
For me, I aim for 2 solid days of lifting and to get on the mats 4 times per week. With work and a family, does that always happen? No, but we do our best! I also seek to prioritize large, compound movements like squats, deadlifts, cleans, and grip work. I want to make sure that when I get a hold of someone that they're not escaping and that I can effectively control their limbs and posture.
Adding weight training to your Jiu Jitsu routine doesn’t mean becoming a bodybuilder. The goal is to become a more resilient, explosive, and durable grappler. With the right program, you’ll find yourself applying pressure more effectively, resisting fatigue, and recovering faster—both in training and competition.
Remember: technique is king, but strength is the throne it sits on.
Train hard, lift smart, and roll strong.
