Does Jiu-Jitsu build muscle

Does Jiu-Jitsu Build Muscle?

Jiu-Jitsu is a martial art that has been gaining popularity ever since Royce Gracie was victorious all the way back at UFC 1. It is a combat sport that focuses on grappling, ground fighting, and submissions. Before deciding to take up the martial art, many people want to know about whether Jiu-Jitsu can help them build muscle. In this article, we will explore the answer to this question and provide information on how Jiu-Jitsu can contribute to muscle growth.

What is Jiu-Jitsu?

Before diving into the topic, it’s important to understand what Jiu-Jitsu is. Jiu-Jitsu is a martial art that originated in Japan and was later developed in Brazil. It involves using grappling techniques to control and submit opponents. Unlike other martial arts like karate or taekwondo, Jiu-Jitsu does not involve striking techniques. Instead, it focuses on using leverage and joint locks to defeat opponents.

The Physical Demands of Jiu-Jitsu

Jiu-Jitsu is an intense workout that requires both strength and endurance. It involves various movements such as takedowns, sweeps, and submissions that require a combination of strength, agility, and flexibility. In addition, Jiu-Jitsu is a high-intensity workout that can elevate heart rate and increase the body’s oxygen consumption. Ideal for weight loss, fitness and muscle building.

How Jiu-Jitsu Can Build Muscle

Jiu-Jitsu can help build muscle in several ways. First, it involves intense strength training exercises which targets different muscle groups. For example, takedowns and sweeps require leg and core strength, while submission attempts often require upper body strength. By performing these movements repeatedly, Jiu-Jitsu practitioners can build and strengthen their muscles over time.

Practitioners are constantly attacking, defending, and attempting to move themselves into better positions. While this builds muscle and strength, it’s also excellent in terms of flexibility.

Another way Jiu-Jitsu can contribute to muscle growth is by improving overall fitness levels. By engaging in high-intensity workouts regularly, the body becomes more efficient at burning fat and building muscle. Additionally, Jiu-Jitsu can help increase muscle endurance, which is the ability of muscles to perform work over an extended period of time without fatigue.

While it’s true that Jiu-Jitsu can help to build muscle by itself, it’s also worth noting that many fighters will weight train alongside Jiu-Jitsu practice to give them that extra edge in competition. Strength and conditioning training is particularly good to help build the required muscle and strength to compete in Jiu-Jitsu.

Factors That Affect Muscle Growth

While Jiu-Jitsu can contribute to muscle growth, several factors can impact the process. Genetics, diet, and age are just a few of the factors that can affect muscle growth. Genetics can influence the rate at which muscles grow, while diet plays a significant role in providing the body with the necessary nutrients for muscle growth. Age can also impact muscle growth, as muscle mass tends to decline with age.


In conclusion, Jiu-Jitsu can help build muscle by providing intense strength training exercises and improving overall fitness levels. However, several factors can affect muscle growth, so it’s essential to have realistic expectations. Ultimately, incorporating Jiu-Jitsu into a regular fitness routine can be a great way to build strength, improve fitness levels, and enhance overall health.


Can Jiu-Jitsu help you lose weight?

Yes, Jiu-Jitsu is an intense workout that can help burn calories and promote weight loss.

Do you need to be in shape to start practicing Jiu-Jitsu?

No, Jiu-Jitsu is suitable for people of all fitness levels, and it can help improve overall fitness over time.

Can Jiu-Jitsu cause injuries?

Like any sport, Jiu-Jitsu comes with a risk of injury. However, proper training and technique can help reduce the risk of injury. Check out our article on ‘Is Jiu-Jitsu Dangerous?’ for more.

How often should you practice Jiu-Jitsu to see results?

Consistency is key when it comes to seeing results. Practicing Jiu-Jitsu regularly, ideally several times per week, can help you see results more quickly. Check out our article on ‘How long does it take to learn Jiu-Jitsu?’ for more.

Is Jiu-Jitsu suitable for self-defense?

Yes, Jiu-Jitsu can be an effective self-defense technique as it focuses on grappling and ground. Check out our article on ‘is Jiu-Jitsu effective in a street fight?‘ for more.

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