15 Secret Benefits of Jiu Jitsu For Experts & BJJ Beginners

    If you are a BJJ beginner or even a seasoned jiu jitsu practitioner, you might be wondering what exactly are the benefits of jiu jitsu and how can it make my life better? In this article, I’m going to share the most popular jiu jitsu benefits for most practitioners, as well as three benefits for kids. 

    As a bonus, we’re also going to explore some specific benefits of BJJ for beginners. After going through this list, you will have a better understanding of what the benefits of jiu jitsu are for both adults and BJJ kids.

    9 Popular Benefits of BJJ for Most Practitioners

    Submission Shark interviewed hundred of practitioners and displayed some of the jiu jitsu benefits. We discovered a whole list of positive results. You can learn about the benefits of jiu jitsu in the community section of Submission Shark.

    1. Benefits of Jiu Jitsu Includes Improved Confidence

    Jiu jitsu benefits those lacking confidence by proving a practitioner’s capabilities after dedicated practice and guided encouragement. This martial art can be difficult to learn for many BJJ beginners. The excitement after timing sweep perfectly or submitting another practitioner can enlighten a sense of belonging and confidence within a self-doubting person.

    2. BJJ Will Help You Get In Shape and Lose Weight 

    Many jiu jitsu beginners might believe that you need to be at a certain level of fitness to begin training and this is entirely untrue. Although it can help to prepare yourself by going through injury prevention articles and proper nutrition tips to get you started, there is no weight or athletic requirement needed to join and begin gaining the jiu jitsu benefits.

    Professor Colin and Daniel G. Jiu-Jitsu

    Jiu jitsu training can help people to lose a lot of weight and gain athletic abilities. It’s a form of exercise that trains the full-body and encourages a high-intensity workout with short intense sparring sessions. This type of training has been shown to encourage weight loss. BJJ also allows for cardio training with longer warm-ups and technique drills.

    Daniel Gonzalez BJJ Training in a white jiu jitsu gi

    A healthy weight loss from training BJJ is one of the most popular and effective jiu jitsu benefits. If you are looking for a fun way to lose weight, this may just be the best option for you. It can be a great option for jiu jitsu beginners looking to gain muscle as well. The resistance an opponent applies can be a great way to improve your overall physique 

    3. Jiu Jitsu Benefits Those With No Athletic Background

    For those that are looking to train or compete in a sport where technique is emphasized over athleticism, jiu-jitsu can be the perfect fit for you. Although athleticism is helpful for competitive situations, the philosophy of BJJ rewards those with outstanding techniques. Jiu-Jitsu can be a great martial art for a BJJ beginner with little to no athletic background.

    It is true that for some BJJ academies, a certain level of fitness is needed for competitions and this is due to the respect for yourself and your gym for showcasing jiu jitsu at a tournament.

    However, if you are looking to train for fun, to learn a new skill, self-defence or any other reason, a great Brazilian jiu-jitsu gym will always be open to accepting you into their school as long as you are a great training partner and student.

    4. Brazilian Jiu-Jitsu Is an Effective Martial Art For Self Defense

    An unfortunate reason why BJJ has become so popular in recent years is that past victims seek a form of defence against attackers. Whether you’ve been bullied at school, been stuck in a domestic abuse situation or simply looking to prevent something bad from happening, knowing how to defend yourself is a crucial skill to know. BJJ is a perfect martial art to control a larger and stronger opponent through its principles of using leverage over athleticism.

    Sundi BJJ Picture

    I Honestly Wish I Knew How To Defend Myself That Night... Sundi's Jiu-Jitsu Story

    5. Jiu Jitsu Beginners are Rewarded for Dedication, Focus and Patience

    BJJ is one of the hardest martial arts to rank up in. Its strict grading system enhances the benefits of BJJ when it comes to developing a psychological reward system through having to stay dedicated to the art form and maintaining focus throughout the years before you can receive a new jiu-jitsu belt rank. 

    Jiu Jitsu beginners can often be seen quitting early because of this long process. Those that stay dedicated will receive a reward and personal satisfaction worth more than just a belt colour change.

    Flow State Chart

    This Flow Chart Can Help Prevent Burnout From Training

    6. Benefits of BJJ includes a Better Brain

    The brain requires stimulation to receive the care it needs to function into old age. Brazilian jiu-jitsu is a complicated art form that teaches leverage, angle, timing, and physics, and physiology. These concepts can be used to your advantage by working smarter with proper technique in all aspects of life.

    BJJ for the brain

    Exercise is also a key component to staying mentally sharp throughout your life. The movements associated with BJJ is a great way of keeping active. Many fun times await in jiu-jitsu classes and laughter is also great for the brain. A BJJ beginner may experience the sensation of these brain exercises by visualizing jiu jitsu moves in their head.

    7. Reduction of Stress and Anxiety From BJJ 

    The mental health benefits of BJJ are extraordinary. This art form can be a great way to lower stress for day-day to problems. Many practitioners utilize their times on the mats to keep their minds away from work, family issues or any other heartaches by forcing them to focus on a fun task with their friends on the mats. 

    Rose Miller talks about how jiu jitsu helps her through depression

    It should be important to know that BJJ can not be prescribed as an alternative to professional medical advice but the case studies and benefits of BJJ for mental health that these practitioners received makes for another great reason to train jiu jitsu even if you are just a beginner with no athletic experience.

    8. Less Risk of Concussions and Head Trauma When Compared To Other Martial Arts 

    Brazilian jiu-jitsu is a grappling sport. This means the prime objective is not to inflict damage onto the brain like many striking martial arts. Accidents do happen, but the fact that this is rule is heavily regulated and prohibited in most jiu-jitsu only gyms. BJJ can allow competitive fighters to still train hard and spar without the serious complications associated with head traumas and concussions.

    Jiu jitsu beginners should always tuck their chin and learn how to properly distribute their weight when falling to prevent a head injury. This technique is known as a ‘break fall’.

    9. Learn Empathy from Starting as a White Belt BJJ Beginner

    As you progress in the ranks you will notice new students joining the academy throughout the years. A BJJ beginner may feel nervous about the new journey. It can be a common occurrence to see long-time practitioners guiding and helping newcomers as they struggle to learn the first few BJJ moves. 


    This type of empathy can be developed after being a jiu jitsu white belt themselves and understanding what a BJJ beginner is going through. This crucial social skill can be transitioned into all walks of life making you a more compassionate person.

    3 Secret Benefits of Jiu Jitsu For A BJJ Beginner

    As a BJJ beginner, you’ll experience these instant rewards after your first few jiu jitsu classes. If you’re stepping onto the mats for the first time, here are three life-changing reasons why BJJ is beneficial for someone new to the sport.

    1. You Join a Community Through Jiu-Jitsu 

    One of the most impactful and unexpected aspects of BJJ for beginners is the strength of the jiu-jitsu community. As you begin to explore the art in further detail, you might begin to notice the support teammates and coaches have for each other. 

    Submission Shark Jiu Jitsu Grappler

    Even though the nature of the sport is competitive, a great sense of sportsmanship can be displayed within local communities. Rivalries will occur but so will comraderies due to the empathy created and understanding of what it takes to put on a BJJ gi or rash guard and step onto the mats.

    2. Humility Is Often The First Lesson For a BJJ Beginner


    After speaking with practitioners about what got them hooked into BJJ after their first class, many expressed that it was the humbling moment when they realized that despite any physical or mental aggression and toughness, the technique and fundamentals of jiu-jitsu were superior. 

    This humility can open up a desire to understand that you are a student in life. A new understanding that knowledge is needed to succeed often stems from this experience.

    3. Jiu Jitsu Benefits Self-Awareness 

    BJJ Quote from Max Barnhart

    Both Physically and Mentally self-awareness can be learned through training jiu-jitsu. BJJ incorporates a wide variety of different movements and combat philosophies that can be translated throughout life. Improved athletic performance is a common benefit for those pursuing this martial art. The ranking system and realization of skills can be a great way to gain a better sense of who you are as a person.

    Jiu Jitsu Benefits Our Communities!

    Passador BJJ Training Jiu Jitsu

    This BJJ interview from Frank Ungaro, a BJJ black belt explains in further detail why jiu jitsu benefits the community. His story is filled with decades of lessons learned from Brazilian jiu-jitsu. It’s a great resource if you are a BJJ beginner.

    The Benefits of Jiu-Jitsu For Kids

    Submission Shark Jiu Jitsu Hoodie

    Jiu-jitsu can benefit the youth as well. Many parents and guardians looking to include their children into self-defence programs end up choosing BJJ. Although there are many martial arts to choose from with each providing a unique benefit, jiu jitsu kids have been shown to develop better social behaviour and less aggressiveness according to this study. 


    1. BJJ Makes Families’ Bond Closer 

    Struggling to find a family activity can be a common occurrence for many households. With a large gap in age differences, this can limit the activities for your family to enjoy together. There are no age requirements for BJJ and after a few lessons, you might believe the effect it has on your household and why every child should play jiu jitsu.

    BJJ Practitioner in a Submission Shark Jiu Jitsu Gi Jeff Pierson trains jiu jitsu with his whole family!

    Martial arts can be an excellent family activity. Many parents end up joining martial arts after seeing how much fun their children are having. Find out more about the best martial arts for kids and learn why jiu jitsu kids are awesome!

    2. Promotes Long-Term Healthy Habits 

    One of the most effective benefits of youth jiu-jitsu is that it invites them to healthy living early in their life. It can be difficult to eat junk food or engage in other unhealthy consumables if the role models in their community are balanced leaders and martial artists.

    Brazilian Jiu Jitsu Belt Rank - BJJ apparel

    Coaches in BJJ and top martial artists can often be seen improving themselves and maintaining a healthy weight and training schedule. This can set a great example and something children can aspire to become like one day.

    Zac Cunningham teaching BJJ to kids at Gracie Academy

    3. Keeps The Youth Away From Bad Environments

    Alex Baker Jiu Jitsu saves lives

    Alex Baker trains BJJ at Gracie NJ Academy (Gracie Humaita NJ) and is now a jiu-jitsu blue belt.

    Brazilian jiu-jitsu has the ability to keep kids and youth away from trouble by providing a safe environment to train and learn. The focus required to improve in jiu-jitsu can be a great tool to keep youths away from bad situations. Make sure to check out this article for 4 more reasons why BJJ is beneficial for kids.

    Jiu Jitsu Beginners Beware! 

    Don't Join a Bad Gym!

    The Benefits of BJJ Won’t Be Found Here...

    When starting your martial arts journey, it’s important to select the best gym in your area. The benefits of jiu-jitsu will be lost if you enter into what’s known as a ‘Mcdojo’. Ignoring the warning signs of a dangerous martial arts academy can ruin your experience. That’s why Submission Shark interviewed a purple belt in BJJ that’s an expert on this serious subject. Learn more about the warning signs of a harmful academy and protect yourself from making a costly mistake!

    BJJ for Beginners - The Benefits of Premium Jiu Jitsu Gear!

    White, Black and Blue Submission Shark Jiu Jitsu Rash Guard Submission Shark BJJ Gi

    "Bought this Gi for my Granddaughter and she loves it!
    Keep up the Great work"

    As a BJJ beginner white belt or even as a master ranked black belt, it is important to shop for the best quality BJJ gear. The benefits of BJJ can be harmed by sporting poor fitting and low-quality jiu jitsu gear. The best way to shop for a new BJJ gi or any other martial arts clothing is to read BJJ gear reviews written by other practitioners of all ranks. 

    Black Jiu Jitsu Gi and Jiu Jitsu Competition

    "It's honestly the most comfortable gi I've ever worn."

    If you are interested in learning more about the jiu jitsu lifestyle, make sure to continue reading more BJJ articles. It’s a great resource for a BJJ beginner or even an experienced grappler. If you’d like to stay updated, follow Submission Shark’s popular social media page and turn on post notifications for instant updates on helpful jiu-jitsu content. 

    10 Most Important Tips For BJJ Beginners

    Now that you have a better understanding of the benefits of jiu jitsu, feel free to browse through the BJJ for beginners blog as it was designed to help get started in your martial arts journey. Did we miss any benefits of BJJ in this list? 

    Let us know in the comments below if you’ve experienced more jiu jitsu benefits and we’ll add your contribution to the article!

    Additional BJJ Article about the benefits here.

    15 Secret Benefits of Brazilian Jiu-Jitsu

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