Should I Lift Weights for Jiu-Jitsu?

It’s one of the most common questions I hear in the gym, from new white belts to seasoned competitors. On one side, you have traditionalists who preach, "Technique is all that matters." On the other, you have athletes who seem to live in the squat rack.

So, what’s the real answer?

The truth is, there isn't one simple "yes" or "no." The correct answer depends entirely on your goals, your recovery, your available time, and, most importantly, where you are in your Jiu-Jitsu journey.

To make it simple, I’ve broken it down into a short, medium, and long answer.

The Short Answer

Yes. Absolutely.

Lifting weights, when done correctly, will make you stronger, more powerful, and more resilient. It strengthens not just your muscles, but your tendons and ligaments, which is one of the single best things you can do to help prevent injuries.

A stronger body is a safer body. A strong neck is harder to tweak. A strong back is more protected. Stronger hips and knees can better withstand the scrambles and strange positions we find ourselves in. For injury prevention alone, some form of strength training is always a good idea.

The Medium Answer

This is where we add the all-important word: "but..."

Yes, you should lift weights, but not at the expense of your primary goal.

If your goal is to get better at Jiu-Jitsu, your number one priority must be... doing more Jiu-Jitsu.

You learn skill, timing, leverage, and problem-solving on the mat, not from a barbell. If you only have five hours a week to train, all five of those hours should be spent on the mat.

The conflict arises when we have to manage our energy. This is where you need to be honest with yourself.

Are you a superhuman? Do you have the time and energy to train Jiu-Jitsu five days a week, lift heavy three days a week, get eight hours of sleep, and feel fantastic? If so, congratulations. You are Superman. Keep doing that.

For the rest of us mere mortals, we have a finite amount of time and recovery. This is where we see the most common mistake: prioritizing lifting over training.

Are you skipping a BJJ session because your legs are too sore from squats? Are you rolling at 50% capacity because your grip and back are fried from deadlifts? Are you so gassed from your lifting that you can't engage in the live, problem-solving "games" that build your skill?

If your strength training is making you too tired or too sore to train Jiu-Jitsu, it is no longer supporting your BJJ—it is hindering it. Your "supplemental" training has replaced your primary training.

For most people, the "medium answer" is the solution: Train as much Jiu-Jitsu as you possibly can. Then, fit in 1-2 (maybe 3) smart, efficient lifting sessions that support your training and don't destroy you.

The Long Answer

This is where we discuss strategy, longevity, and the Return on Investment (ROI).

This answer is for the serious, dedicated student. Your goal is "Maximum Performance on the Mat," and you have a limited resource: "X number of hours per week" to achieve that goal.

You must invest those hours where they will give you the biggest return.

Phase 1: The Beginner to Intermediate (White to Purple Belt)

When you are new, your ROI from mat time is massive. Every single class teaches you something new. You learn how to survive, how to escape, how to apply basic concepts. The learning curve is steep and a 10-hour-per-week investment in mat time will make you exponentially better, month after month.

During this phase, 10 hours of BJJ will improve your performance 100 times more than 10 hours of lifting. Your focus should be on skill. Lifting is purely for injury prevention.

Phase 2: The Advanced Practitioner (Brown and Black Belt)

Now, let's fast forward. You've been training for eight, ten, or twelve years. You are amazing at Jiu-Jitsu. Your technical gains have slowed. You're not learning new, game-changing concepts every day; you're making tiny, 1% refinements.

You're now competing against other experts who also have high-level technique.

At this stage, the law of diminishing returns has kicked in. An extra hour on the mat might only give you a 0.5% technical improvement.

This is the point where the argument for serious strength training becomes powerful.

If your technical skill is 9/10, but your strength is a 6/10, your biggest "weakness" is no longer technique. An extra 10% in physical strength or explosive power might give you a bigger performance boost than a tiny 0.5% gain in technique.

At this elite level, you may need to strategically sacrifice some mat time to get those strength gains. This is the point where a 3-month strength and conditioning block, even if it means dropping from five BJJ sessions to three, might give you a better ROI. You are shoring up a weakness to elevate your entire game.

So, what's the final verdict?

For 90% of practitioners: Train as much Jiu-Jitsu as your life allows. Add 1-2 full-body strength sessions per week that focus on compound movements (squats, deadlifts, pressing, pulling) in a way that doesn't leave you too sore to train. The mat is your priority.
For the 10% of elite competitors: You must analyze your game. Where are your gains stalling? If your technique is razor-sharp but you're being out-muscled, it's time to periodize your training and dedicate a real block of time to building strength.

Be smart, listen to your body, and never forget that the mat is, and always will be, the greatest teacher.

Should I Lift Weights for Jiu-Jitsu?