You’ve just signed up for beginner Jiu Jitsu, or maybe you’re still thinking about it. Either way, one of the first questions that comes up is: how many times a week should I train? It’s something we hear all the time at Alliance Jiu Jitsu Huntington Beach, especially from students who are new to BJJ.
The truth is, training frequency depends on your goals, your schedule, and how your body feels as you adjust to this new routine. Whether you’re just figuring out how to start BJJ or looking to stay consistent with adult martial arts classes, we’ll help you find a training rhythm that fits your lifestyle and sets you up for long-term progress.
Why Consistency Is More Important
Than Intensity
When you’re first starting out, it’s tempting to go all in. Some people train every day the first week, only to burn out or get discouraged. That’s why we always say: it’s better to train consistently than to train intensely and quit.
For beginners, training 2–3 times per week is a great starting point. It’s enough to start seeing progress, build muscle memory, and get comfortable on the mat. You’ll still have rest days in between so your body can recover.
What Happens When You Train 1x per Week
If you can only make it to class once a week, that’s okay too. You’ll still make progress—it will just be slower. At this rate, you’ll probably spend more time reviewing things you learned the week before, since your body won’t remember it as quickly.
We’ve had students who could only commit to once-a-week training and still developed solid skills over time. The key is to stay consistent and stay patient. Everyone moves at their own pace.
What About 3x or More Per Week?
If your schedule allows it, training 3–4 times a week can really help you improve quickly. The repetition helps you retain techniques, build cardio, and feel more confident. You’ll notice the biggest improvements in your timing, reaction speed, and comfort during sparring.
We recommend this training frequency to students who want to compete or see faster results. Just be sure to listen to your body—rest and recovery are important too.
Should You Train Every Day?
Some advanced students and competitors train every day, sometimes multiple times a day. But beginners don’t need to train that often. If you go too hard too fast, you risk injury or burnout.
Your joints, muscles, and mindset all need time to adjust to the demands of BJJ. When you feel ready to add more sessions, do it gradually. Make sure you’re getting enough sleep and taking care of your nutrition, too.
Rest Days Are Part of the Plan
Jiu Jitsu is a full-body workout. It takes a toll on your muscles, joints, and mind. Rest days help your body rebuild and your brain absorb what you’ve learned. Without recovery, you’ll feel drained—and that’s when training stops being fun.
Many students don’t realize how important recovery is until they overtrain. Trust us—it’s better to train a little less and stay consistent long-term than to go all in and have to take long breaks to recover.
Make a Training Plan That Fits Your Life
The best training plan is one you can stick to. If you’ve got a busy job, a family, or other commitments, be realistic about how often you can train. Set a schedule that fits your lifestyle. Maybe it’s Monday and Thursday nights. Maybe it’s Saturday mornings.
Whatever it is, commit to it. The consistency will help you progress faster than bouncing around and missing weeks at a time.
What If You Miss a Week?
Life happens. Whether you’re traveling, sick, or just overwhelmed, missing a week isn’t the end of the world. The important thing is to get back on the mat. Don’t let a short break turn into quitting.
Our team at Alliance Jiu Jitsu Huntington Beach is always ready to help you get back on track. We’ll help review techniques you’ve missed and ease you back in at your own pace.
Set Goals and Track Your Progress
One of the best ways to stay motivated is to set small goals. Maybe it’s earning your first stripe. Maybe it’s mastering a guard pass or being able to roll for five minutes without getting tired.
Track your progress and celebrate small wins. It keeps training fun and helps you see how far you’ve come—even when you feel stuck.
Ready to Start Training?
If you’re just getting started with Brazilian Jiu Jitsu and want a school that helps you build consistency and confidence, Alliance Jiu Jitsu Huntington Beach is the place to be. We offer a free private intro lesson to help new students feel comfortable before jumping into regular classes.
To get started, visit https://alliancehuntingtonbeach.com/ and schedule your first class today.