Training Jiu-Jitsu on a regular basis for the past year has changed my life for the better. The goal of Jiu-Jitsu is to control your partner and apply a joint lock or choke, forcing a submission. In addition to being an incredible challenge and an enormous amount of fun, a typical Jiu-Jitsu class is also an incredible physical work out.

But Jiu-Jitsu is so much more than just a fun work out, if you give it just a little time Jiu-Jitsu will change your life for the better. There must be hundreds of benefits to training Jiu-Jitsu.

Here are my Top 25 Benefits of Training Jiu-Jitsu:

1. Friendship

One of the welcome surprises about training Jiu-Jitsu is one that I hadn’t thought about before attending my first class, but it might be the greatest benefit that Jiu-Jitsu has to offer.

At the risk of sounding corny or repeating cliches, one of the greatest benefits of training Jiu-Jitsu is making and developing friendships, and that’s why it tops my list.

I don’t think I have to launch in to any social commentary about certain ills of the modern world. But in a world where we seem to be more interconnected globally and locally through advances in technology, we seem to be less connected physically. Studies show that we don’t know our neighbors anymore, and that loneliness in one of the biggest health concerns to face a generation.

I’m not a doctor, but I would like throw it out there that Jiu-Jitsu is a great cure for loneliness.

Thanks to Jiu-Jitsu I now have a place to go hang out with a group of good friends any day of the week. At my school there are always plenty of familiar faces on the mat. I go to class at the same time every time I go, so I know everyone who attends that class. We have shared a lot of sweat, rarely blood, not to mention successes and frustrations with each other. It is a great group of guys and you can guarantee that someone is going to be in a great mood and cracking jokes. It becomes contagious and I have a permanent smile on my face when I’m at the Jiu-Jitsu gym.

So far I do not believe that there is a “Jiu Jitsu type” of person. In my class, we have people from all walks of life: an airline pilot, a doctor, two lawyers, a physical therapist, police officers, fire-fighters, engineers, a real estate agent, a black smith, a rock climber, computer programmers, and professional MMA fighters. Everyone gets along with everyone else and the mood is always positive and friendly.

2. Strength

I am now 44 years old, and after my first year of Jiu-Jitsu training I am feeling strong and more put together than ever before.

I am convinced that when you make Jiu-Jitsu a part of your life, you will become stronger.

Building muscle is an inevitable effect of practicing Jiu-Jitsu regularly. Grappling works all of the muscles of the body. You will build strength and notice a significant improvement in your muscle tone.

However, Jiu-Jitsu will not really increase overall muscle size necessarily. What Jiu-Jitsu does is make you functionally strong. Jiu-Jitsu increases your functional strength.

Jiu-Jitsu has done so much to improve my strength, I figured I’d break down the strength benefits and illustrate the details.

A) Grappling with a gi improves your grip strength

There are very few exercises that can improve your grip strength the way that grappling someone wearing a gi can. There are several different grips that you will learn when you train in Jiu Jitsu, like the Gable grip and the hook grip. Pulling and holding someone’s gi when they are resisting you is a tremendously powerful isometric exercise.

B) Takedowns improve your overall strength

If you are not training takedowns, then you are not training Jiu-Jitsu. Great, you know ground skills, but do you know skills to take the fight to the ground?

Takedowns, like the single leg and the double leg takedown, require you to grab hold of someone and bring them down to the mat. In order to do this effectively you must use muscles in your legs, back, arms, and abdomen.

Believe me, as a 44 year old man I was skeptical of takedown practice at first. It is important to choose your training partner wisely. Do not be afraid to tell them that you are afraid or concerned about a certain technique.

When first starting out, it is always advisable to pair with the highest level belt in the class. Train with black, brown, and purple belts whenever possible. They should take good care of you. But don’t assume just because they have a certain color belt that they will take care of you.

Communication is key to protecting yourself in Jiu-Jitsu. Make sure to let your training partners know about any concerns you have. Also, before you participate in takedown drills, make sure to practice your falling skills first.

C) Falling Skills

D) Holding someone in your guard

The guard is a fundamental position in Jiu-Jitsu where your legs are wrapped around the waist of your opponent. Some people who do not train Jiu-Jitsu find ways to crudely ridicule this position. But this basic position will allow you to execute various sweeps and submissions on those people from your back.

In order to hold and keep your opponent in your guard, you must use muscles in your legs, hips, abs, back and even your arms at various times. If someone does make fun of you, remember that it’s ok to laugh too. You don’t always have to choke a fool out.

E) Drilling techniques improves your muscular endurance

Depending on your particular school or gym, there are several different drills that are common for Jiu-Jitsu classes. Many of these drills are similar to wrestling drills and will test your endurance and muscular strength repeatedly. For beginners like me, you will find yourselves using muscles in ways you have never used them before.

You will be sore. But the soreness goes away, leaving you stronger than before.

F) A different kind of resistance training.

You’ve heard that resistance training is one of the best ways to increase your strength and build muscle, right? Well what about when it’s another person who is resisting you?

This is exactly what sparring in Jiu-Jitsu is like. You attempt a technique and your opponent counters with a different technique and sometimes the two of you scramble for position.

Even though Jiu-Jitsu is all about technique, when you perform some techniques or scramble for position, it is your muscle against your opponent’s muscle. You will get stronger.

The health benefits of training Jiu-Jitsu are endless. While technique is an essential part of the art form, you will still build your strength and muscle tone with every class.

3. Smile

This one is pretty easy, even if it is cheesy. I mentioned that I have a grin plastered on my face most of the time I’m in Jiu-Jtsu class just because the people I train with are such good people and have become my friends.

Even when I’m not in class, ever since I started training Jiu-Jitsu I find that I smile much more often these days.

One other note about smiling: you need to protect your smile while training Jiu-Jitsu. You need to wear a mouthguard. When I watch instructional videos online, I never see anyone wearing a mouthguard. This is because they are simply demonstrating the techniques. While drilling, and especially while rolling, always wear a mouthguard to protect your smile.

4. Endurance

It may sound counter-intuitive that working out intensively will make you feel more energized than not, but it is true. According to science, watching television or checking social media, while seemingly very passive activities, are actually not relaxing at all. In fact, doing a sport or other physical activity not only relieves stress but is re-energizing. That is why most academies offer early morning classes – professionals find they are better prepared for a long day after having a good workout in the morning. It is common practice among successful people to start the day with a vigorous workout. Students benefit tremendously as well since physical activity actually aids in studying and helps students to focus more and learn better. So take a break from the books and from the desk and find your way to the mat. You’ll find that you will actually have more energy than if you had not trained!

Improving your strength and endurance are direct results and benefits of Jiu-Jitsu. During your rolls, you are constantly pulling and tugging on each other’s sleeves and collars. You are continuously trying to improve your position, either by escaping or advancing your control. You are put in difficult positions, joint locks, and strangleholds. In order to survive, you must stay calm and remember to breathe. In my gym, we roll for five 5 minute rounds at the end of each class. The more often you do this, the easier it becomes, especially if you train consistently. You will find that when class ends you are still ready for more.

5. Muscle tone

Now that summer is over it seems almost instinctive to forgo the commitment to exercise as we inch closer to year-end celebrations that all seem to involve feasting. As we start to make compromises to take a ‘brisk walk’ after dinner as a substitute for a gym session, though still positive, is definitely not the same type of workout. Enter the dispute about whether cardio or weights is better for you. The answer will always depend on your personal preference and goals; however, if you’re wanting to sculpt and tone your body, you will have to do a healthy balance of both cardio and strength, and martial arts ticks all the boxes in giving you the fitness program that you need to sculpt and tone. Being consistent year-round, no matter how close or far New Year’s is, nor how close or far you think you are from your body goals, plays a key part in results.

Here are 4 steps that are keys to sculpting and toning your body. Fortunately, all of them are naturally built into Jiu-Jitsu:

A) Burn fat

Jiu-Jitsu acts as a fitness program that both gets you in shape and helps you pick up practical skills.

Seeing as fat is stored a layer above muscle, burning fat is an essential first step to toning your body. As your body fat percentage decreases, your muscles will naturally start to show underneath. It’s no joke that training Jiu-Jitsu can burn hundreds of calories an hour. A published study has found that a Jiu-Jitsu intensely taxes both your aerobic metabolism and anaerobic glycolysis, leading to speedy stamina gain in tandem with increases in strength and power.

You can certainly adjust how hard you train Jiu-Jitsu during any given session. But it is very easy to ramp up the intensity and when you do you will be in for a fat burning session, from the warm up to the warm down. As a lot Jiu-Jitsu classes include HIIT (high-intensity interval training) elements, you will be getting the most bang for your buck in terms of burning the most fat in the shortest amount of time.

B) Making healthy diet decisions

The second step is achieved mostly subconsciously, with a little bit of discipline. After a grueling but rewarding Jiu-Jitsu class, the last thing you will be craving is a bad meal to undo all the hard work you’ve just put your body through. In general, the more you train, the easier it is to encourage your brain to make healthier and balanced diet decisions, especially when the results start showing in the mirror.

Eating better will help you perform better and increase your maximum output in Jiu-Jitsu, which again helps with burning fat. Better yet, high-intensity workouts, such as Jiu-Jitsu can be, boost your metabolism. It’s all a positive cycle.

C) Resistance and strength training

Sculpting can happen simultaneously with the losing of body fat. Likewise, Jiu-Jitsu helps you develop lean muscle at the same time as you are burning fat. By doing Jiu-Jitsu you will develop and maintain strength to excel in your training, but also visible strength in your core muscle groups.

The grappling aspects of Jiu-Jitsu focus on repetitive resistance and body-weight training. There is constant human resistance – by your training partner. You will acclimate to moving with your training partner’s body weight over and over again.

D) Consistency and ease

Finding a fitness program that you can keep up with consistently is the key.

The last step to sculpting and toning your body is about consistency in your routine. The easiest way to keep something consistent is to have it as simple as possible. Unless you have a personal trainer, making your own weekly workout plan on top of your already busy schedule can be very time-consuming, not to mention the amount of self-motivation you will need to keep to your plan.

Joining a Jiu-Jitsu gym and training in this martial art discipline takes the planning aspect out of your workout plan. Your instructors will have planned out their classes, so all you need to do is turn up and give it your best. You will find encouraging training partners and friends who will keep you accountable for turning up consistently. Before long, you will see the progress as your body becomes firmer and stronger.

You will be able to achieve all above 4 steps with Jiu-Jitsu, which works every part of your body, both strengthening and burning fat at the same time. For some people, sometimes the hardest part is showing up. But when you do show up, all you need to focus on is the techniques being taught, putting in your best effort, staying relaxed, and having fun. Every workout will be different but will incorporate both cardio and strength, and it’s the combination of these that will give you the sculpted and toned body that you want.

6. Fat loss

One of the most difficult aspects of training for weight-loss is that too easily we focus on how much time we are on the treadmill or how many calories we have burned. But with Jiu-Jitsu, your mind is focused on technique and cooperating or competing against your partner instead of staring at that blinking screen of crimson red numbers. In fact, many of the top athletes in the sport actually came to Jiu-Jitsu as a way to lose weight and then discovered a deep love for the sport and made a career out of it.

Jiu-Jitsu is a great full body workout. One thing that you might realize right away after your first roll is that you can sweat a lot. You burn a ton of calories in your training sessions. Jiu-Jitsu uses just about every muscle in your body. The best part is you don’t even have to think about it.

You are so focused on using the techniques you have just learned on your opponent or just trying to survive until the end of the round. If you’re tired of running in a treadmill or find lifting weights too repetitive, Jiu-Jitsu is definitely a great way to exercise and meet your fat loss goals.

7. Sleep

If you have trouble getting the sleep you need, Jiu-Jitsu may provide a solution. This art will force your body and mind to get in sync, which will lead to a calmer mind at night. Additionally, Jiu-Jitsu involves a balanced workout, from strength building to aerobic activity. That level of exercise is conducive to sleeping better on a more frequent basis.

For me personally, I know that if I cannot make it to train due to work or family commitments, I do not sleep as well as when I am training Jiu-Jitsu consistently. Even going twice a week consistently improves my sleep hygiene.

8. Appetite

Training Jiu-Jitsu has had enormous positive effects on my appetite and eating habits. I eat more now than I did before I started Jiu-Jitsu even though I weigh less and look leaner. How is it possible that I eat more now and weigh less? Jiu-Jitsu training has changed my body composition. I have more muscle now and less fat. And muscle needs to be nourished. So I eat and I don’t feel guilty about it any more.

The other reason why I can eat more now without feeling bad about it, is because I burn so many calories at Jiu-Jitsu class. You can control your intensity during any training session, but one thing will be constant: you will be moving. Movement is key to overall health and it certainly builds your appetite.

I should add that I have also been making good dietary choices since I started training. Eating healthy whole foods and cutting out fast food entirely has really made a difference in the amount of time it takes my body to recover between training sessions. This means I am on the mat more. That is always a good thing.

9. Flexibility

Jiu-Jitsu, especially for an old guy like me at 44 years old, does not really require a lot of flexibility, but it does indeed require some flexibility. When you are new to the art, some of the moves may not come easily to you, and that is to be expected. Once you start practicing this move, your body will become more flexible by default. In fact, there is a growing trend among some fitness experts who say that static stretching is not good for athletic performance.

Between Jiu-Jitsu sessions I have found that practicing some basic yoga poses has helped with my overall health and recovery from soreness.

An immediate effect for practicing Jiu-Jitsu is improved flexibility. As you train more frequently, your body is put in different angles and contortions. Putting your body through these stressful situations daily increases your body’s limitations.

You increase your joint and hip mobility as you continue to work out and practice your Jiu-Jitsu. As a result, your rolls on the mats become that much easier and your guard game deadly!

10. Mobility

There is no question that I am a lot more mobile than I was just a year ago when I started training Jiu-Jitsu. Sure, sometimes when I first step onto the mat at the beginning of class to warm up, I am a little stiff. But with a life of full time desk jobs behind me, I feel like I am in pretty good shape for my age. Don’t get me wrong. I am not an athlete. I haven’t engaged in any organized sports size I played little league as a child.

Today, I am finally comfortable on the mat. It did take me awhile to get here. I took a couple of dings along the way, nothing serious, but my middle-aged knee, hip, and shoulder all got mad at me on more than one occasion. Never-the-less, my body never asked me to quit. As a result, I have full range of motion in all my joints, and far less pain than before I started training. It’s difficult to describe, but I feel more put together than ever before. I may not be as fast as I could have been in my 20s, but Jiu-Jitsu has definitely helped me maintain my mobility. I feel amazing.

11. Reduced pain

Studies show that movement helps reduce joint pain. In fact, exercise is crucial for people with arthritis. It increases strength and flexibility, reduces joint pain, and helps combat fatigue. Of course, when stiff and painful joints are already bogging you down, the thought of walking around the block or swimming a few laps might seem overwhelming. Forget about training Jiu-Jitsu. Wrong!

Though you might think exercise will aggravate your joint pain and stiffness, that’s not the case. Lack of exercise actually can make your joints even more painful and stiff.

That’s because keeping your muscles and surrounding tissue strong is crucial to maintaining support for your bones. Not exercising weakens those supporting muscles, creating more stress on your joints.

Obviously, if you suffer from disease of the joints, you should consult with medical specialists before beginning any exercise program, including Jiu-Jitsu. In spite of all the benefits Jiu-Jitsu confers, it is not for everyone. You do have to be careful and choose your training partners wisely.

Jiu-Jitsu will help you improve your health and fitness, and as a result you will have less pain over the long run.

12. Improved posture

I don’t believe there have been any scientific studies about Jiu-Jitsu improving posture. So my proof is anecdotal.

After about 6 months of training, I saw my little brother at a birthday party. I hadn’t seen him in about 4 months. The first the he asked me was, “How did you get taller?” I answered him honestly. “Jiu-Jitsu,” I told him.

Since then other people have commented on how I look taller. I’m pretty happy about this. Nobody wants to slouch or be hunched over. But I was. And it was getting worse. In fact, when asked my height at the DMV I had even begun to say 5’11 for the first time. Now, after a year of Jiu-Jitsu under my belt, nobody accepts that answer any more, and so I honestly state, 6 feet.

It might only be one inch, but it feels great. I know it makes my look healthier and stronger too.

13. Lower resting heart rate

Your resting heart rate is the number of times your heart beats per minute while at complete rest. It is often an indicator of physical fitness.

Your resting heart rate will decrease as your heart becomes stronger with aerobic exercise training. A low resting heart rate indicates better fitness in people who are in athletic training or a workout program, but you should be aware that it may have other significance for people who are not physically fit.

Your resting heart rate will become lower as you improve your fitness. Vigorous aerobic exercise, such as running or cycling, has the most effect on lowering your resting heart rate. Moderate-intensity exercise such as brisk walking has less effect, but it will help to maintain your heart health.

Resting heart rate decreases as the heart muscle becomes stronger and is able to pump out more blood per heart beat. The body needs fewer heartbeats to pump the same amount of blood. If your heart muscle is weak, it needs to beat more times to pump the same amount of blood.

A healthy resting heart rate for adults is 60 to 80 bpm. An elevated resting heart rate of 80 bpm and higher can be an indicator of increased cardiovascular risk and all-cause mortality risk. Adults with a high level of fitness may have a resting heart rate below 60 and some elite endurance athletes (such as marathon runners or professional cyclists) have a resting heart rate below 40.

Jiu-jitsu is the same. While not purely aerobic like running or cycling, rolling Jiu-Jitsu will elevate your heart rate and help keep your heart healthy and strong. Again, it is always wise to consult with a heart specialist before beginning any new exercise program, and Jiu-Jitsu is no different.

If you are cleared to roll, and you maintain a healthy diet, your heart will thank you for it.

You can use these charts to see where your resting heart rate ranks :

Men

• Age 18-25: Athlete 49-55 | Excellent 56-61 | Good 61-65 | Average 70-73 | Poor Over 82
• Age 26-35: Athlete 49-54 | Excellent 55-61 | Good 62-65 | Average 71-74 | Poor Over 82
• Age 36-45: Athlete 50-56 | Excellent 57-62 | Good 63-66 | Average 71-75 | Poor Over 83
• Age 46-55: Athlete 50-57 | Excellent 58-63 | Good 64-67 | Average 72-76 | Poor Over 84
• Age 56-65: Athlete 51-56 | Excellent 57-61 | Good 62-67 | Average 72-75 | Poor Over 82
• Over Age 65: Athlete 50-55 | Excellent 56-61 | Good 62-65 | Average 70-73 | Poor Over 80

Women

• Age 18-25: Athlete 54-60 | Excellent 61-65 | Good 66-69 | Average 74-78 | Poor Over 85
• Age 26-35: Athlete 54-59 | Excellent 60-64 | Good 65-68 | Average 73-76 | Poor Over 83
• Age 36-45: Athlete 54-59 | Excellent 60-64 | Good 65-69 | Average 74-78 | Poor Over 85
• Age 46-55: Athlete 54-60 | Excellent 61-65 | Good 66-69 | Average 74-77 | Poor Over 84
• Age 56-65: Athlete 54-59 | Excellent 60-64 | Good 65-68 | Average 74-77 | Poor Over 84
• Over Age 65: Athlete 54-59 | Excellent 60-64 | Good 65-68 | Average 73-76 | Poor Over 84

14. Lower blood pressure

Lowering blood pressure is another positive effect of the aerobic aspect Jiu-Jitsu provides. Again, Jiu-Jitsu is not purely aerobic, so if you currently suffer from high blood pressure, you will want to speak with a medical specialist before you begin training. If cleared to train, Jiu-Jitsu could help you to manage your high blood pressure.

Because Jiu-Jitsu also requires strength, flexibility, and endurance, your overall fitness level will increase as your blood pressure decreases.

Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

But to keep your blood pressure low, you need to keep exercising on a regular basis. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.

The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. These guidelines suggest aiming for at least 30 minutes of aerobic activity most days of the week. Joining a Jiu-Jitsu gym and attending classes 2 or more times a week is definitely one great way to meet these guidelines.

Typically, a Jiu-Jitsu class will last for one to two hours. Roughly 30 – 45 minutes of that time might be spent on rigorous sparring. 

As with any muscle, the more you make your heart work over an extended duration the stronger it gets.

A stronger heart means that more blood can be moved with less effort, lowering the force that is exerted on your arteries with each beat of your heart. This force is what medical professionals refer to as blood pressure. 

Jiu-Jitsu training engages all the muscles of the body, including the heart. This leads to a stronger heart and lower blood pressure.

15. Happiness

Jiu-Jitsu makes me happy. I have already mentioned that Jiu-Jitsu makes me smile more on and off the mats. So perhaps I’m repeated myself here, but I just wanted to point out that a happy me is a healthy me.

Since I started training Jiu-Jitsu I notice an improved sense of over-all well-being. I smile more. I laugh easier. I feel better. I am happy.

I suppose you could argue that my increased happiness is simply a result of an increase in my physical fitness combined with being more socially active because I have made new friends at Jiu-Jitsu. Not to mention, that I am learning new skills and getting better at them.

I would say there is no argument. You are 100% correct. I’m way happier now since I started going to Jiu-Jitsu.

16. Friendlier

I am a little calmer now that I have been training Jiu-Jitsu for a little over a year. I don’t react as much. I have more impulse control. It seems that I can watch things develop in front of me in slow motion. You must be thinking, this guy is out of his mind. Who does he think he is, Nemo in the Matrix?

Maybe I am a little out of my mind, but I’m really happy about that. I smile more now. I laugh more now. I am more patient so I feel like I am a better listener and think things through before I respond. This gives me time and space to say positive and friendly things. I suppose I could say other types of things, but I don’t have any reasons why I would do that.

17. Confidence

One of the best resulting benefits of Jiu Jitsu is self-confidence. By learning the techniques and grappling with countless opponents, you learn how to handle yourself in different situations. You handle yourself well not only with your partners on the mats, but in walks of life as well.

Since you are able to handle yourself both physically and mentally in training, this same mentality becomes almost second nature to your daily life. Maybe it makes you become more sociable at school or work or on your commute, or maybe it makes you stand up to someone who is acting hurtful to you or another person.

By learning how to handle yourself in difficult situations, you increasingly improve your confidence. This is one of the reasons that parents choose to enroll kids in Jiu-Jitsu classes because it not only teaches them discipline, but it also improves their self-confidence.

I believe that Jiu-Jitsu increases self-confidence primarily for two reasons. First, your confidence increases as you learn more and more techniques. The more you learn, the better you feel about yourself.

Second, in Jiu-Jitsu, especially as a beginner, you are constantly being put in bad positions. Your training partner is on top of you, controlling your movement. You feel like you can’t move. Then training partner tries to submit you. Again and again. But you resist. You escape. And you survive. Again and again.

Rickson Gracie lis credited with saying, “Jiu-Jitsu is the art of finding comfort in uncomfortable situations.” After a while, uncomfortable situations cease to exist. This feeling extends off the mats. The more comfortable you are, the more confident you can be. Jiu-Jitsu definitely does this for you.

18. Self-defense

I had to include this one. Because it’s true.

Retired Navy Seal Jocko Willink has compared Jiu-Jitsu to a super-power.

Jocko also explains that the idea of Jiu-Jitsu as self-defense does not start with taking your aggressor to the ground, although you will soon learn to do that very effectively. Rather, the first principles of self-defense in Jiu-Jitsu involve gaining the skills and techniques that allow you get out from under your aggressor and up off the ground and back to your feet so you can get away.

When you first walk out onto the mats at a Jiu-Jitsu school, you may begin to become aware of how little you might know about basic self-defense, and even the ineffectiveness of some of our basic instincts. Not to worry! The fundamentals of Jiu-Jitsu are also the basics of self-defense.

Jiu-Jitsu is so effective as a self-defense program that law enforcement personnel go through specialized programs that were include Jiu-Jitsu or were derived from Jiu-Jitsu techniques.

Jiu-Jitsu does not involve striking. It is a martial art that involves managing the distance between you and your attacker, closing that distance if necessary, and then controlling and submitting your attacker with a joint lock or a choke.

I should point out that as the sport of Jiu-Jitsu has evolved over the years, some training curriculum do not include the fundamental self-defense techniques of Jiu-Jitsu. Instead, these school focus on the sporting rules. Just be aware that some schools focus on the self-defense aspect of Jiu-Jitsu more than others. If you want to learn more, such as what questions to ask to help determine which Jiu-Jitsu school is right for you, you can read my post here.

19. Increased Patience

One thing that I have noticed since I started training Jiu-Jitsu is that I am more patient. My increased patience manifests itself in various scenarios. I think I first noticed it while sitting in traffic. I don’t really know how to explain it. Maybe it is because I am happier and healthier over all, but for some reason sitting in traffic doesn’t bother me as much any more. Maybe it’s because I’ve become more comfortable in uncomfortable situations.

I am a little calmer now that I have been training Jiu-Jitsu for a little over a year. I don’t react as much. I have more impulse control. It seems that I can watch things develop in front of me in slow motion. I am more present.

20. Something to look forward to

Have you ever had one of those days where you had three different bosses come to your desk and ask you about the same project you were supposed to have finished last week? Only you didn’t get the memo in the first place so you haven’t even started? Then you spill your coffee on your keyboard and your ink pen explodes on your shirt. Your office mate is crying because her goldfish died. You’ve had enough. So you decide to leave the office to go out for lunch, but you see that your car has a flat tire. You walk back to the office and a fourth boss is walking out and says to you, oh so nice of you to finally show up. You get the picture. You’re kind of having a bad day.

Maybe it’s far more simple. If you are like, you work in an office and sit at a desk all day. I may or may not have a touch of ADHD, but even if I didn’t, I gotta move. And sitting at that desk day after day, I really start to get a serious case of burnout.

Why am I still smiling? Because you know that you still get to go to Jiu-Jitsu right after work. Trust me. It’s like that. So keep smiling. It’s time for Jiu-Jitsu class somewhere.

21. Discipline and focus

Did you know that practicing a martial art can actually change your brain chemistry? Just like the rest of the human body, the brain is continually undergoing change.

You have probably become aware that learning new concepts and skills may become slightly more of a challenge as we age, and then progressively gets even more challenging over time. As you age, you might not be as receptive to change as you once were. Practicing a martial art such as Jiu Jitsu could actually slow that process.

As you continue your journey along the Jiu Jitsu path, your mind will begin to open as you better understand both techniques and your own body. Like any sport, technique and strategy are keys to success – and Jiu Jitsu is not any different.

Many practitioners compare Jiu-Jitsu to a game of chess. Although Jiu-Jitsu is a martial art and obviously a very physical activity, Jiu-Jitsu is also highly mentally engaging.

It is your mind against another’s and each move determines the outcome. Because of this, during Jiu-Jitsu we must engage our critical thinking and problem solving skills. No matter what your skill level, when you are rolling with your partner you will find yourself analyzing positions and making calculations in your head: What will your next move be? How will your opponent react? Like chess, those at a higher level or rank learn to think many moves ahead.

Training Jiu-Jitsu consistently requires a big commitment of personal resources. It can be a dangerous activity, and as anyone will tell you, you are likely to get dinged up here and there. If you are smart and exercise self-control you can avoid serious injury, but a regular Jiu-Jitsu practice will leave you feeling a little bit sore from time to time.

Since it can be dangerous, it is best to show up on the mat in shape and ready to roll. Unless you are a naturally gifted human specimen of an athlete, and you can get by on your physical gifts, training on the mats requires your 100% attention. If you lose focus or self-control, you could get injured. In order to maintain your focus and self-control on the mat, your life off the mat has to be in order. You can’t show up hungry and weak or tired and emotional

Not to mention, training Jiu-Jitsu consistently requires a big commitment of your time. In order to fit in all the mat time you will need to progress your game, your game off the mat has to be in order. You will prioritize your basic activities of daily living such as shopping, cooking, eating, sleeping, bathing, and working in order to fit Jiu-Jitsu in to your schedule.

23. Humility and patience

Just like in life, you do not always win in Jiu-Jitsu, and sometimes class can be very frustrating when we feel like we are not improving. But we need this challenge as well; otherwise how will we deal with the inevitable disappointments and set-backs we face in life? Although Jiu-Jitsu is an art that allows smaller practitioners to win against larger, stronger opponents, sometimes things do not go our way. In these situations, we learn to address our ego and improve our ability to handle adversity. This develops the strength of our character and our patience. Jiu-Jitsu is not a straight uphill climb to black belt, but a series of improvements and plateaus. It is during these plateaus in our progress that we work on our humility and patience. Without it, success is elusive – both in life and in Jiu-Jitsu.

As you roll more often, you begin to realize that relying on simple brute strength in Jiu-Jitsu is not enough for you to be successful. In your first few classes you more than likely go full blown 100% to try to win every match. The problem with that mentality is that you are more than likely to gas out much faster!

You are also much more likely to get injured or accidentally injuring your training partners. Once you get put into a bad position for instance, instead of trying to bench press your opponent off you, try using the techniques you have learned! 

By keeping a relaxed, calm composure, you are able to think more strategically, and use your techniques to find an opening. Jiu-Jitsu teaches you to be calm and patient, allowing you to roll much more fluidly and safely!

No matter how big or strong you think you are, during your first roll, you will get demolished! Jiu-Jitsu is one of those martial arts that completely levels the playing field.

Regardless of your size and strength, an experienced Jiu-Jitsu player will be able to outmaneuver and tap you out!

Jiu-Jitsu allows a much smaller person to win against larger opponents using the proper technique and momentum.

You learn to focus on something much more important – learning. Through your losses and failures, you learn how to be humble and respect the sport much more. This helps develop character in both Jiu-Jitsu and your daily life.

Gratitude comes along with humility because without latter you can’t feel the former. Whether you Ego is big or small, in Jiu-Jitsu it will suffer. Tapping is a symbolical act when one human being accepts the superiority of the other. He subdues you. You tap because you can’t stand the pain anymore or afraid of going to sleep due to choking (symbolical death). Being submitted by someone feels terrible I can tell. And yet in JIu-Jitsu one get submitted several times during training. Moreover soon you realize that the speed of your progress is a function from your willingness to tap often. It means you are ready to leave your known territory and get your nose into chaos where all the learning takes place. It’s not surprising that the fastest learners are people with the smallest Ego.

24. Stress Relief

Jiu-Jitsu is a great way to improve your stress levels from your daily life. Whether you are frustrated with your unreasonable boss or if you are having relationship issues, Jiu-Jitsu is a great way to escape all of that.

Once you step into the mats, you forget all your problems and focus entirely on your rolls. Instead of worrying about your day, your focus switches off to the technique of the day and not getting choked out!

Jiu-Jitsu training releases endorphins and oxytocin, allowing to combat your stress levels. These chemicals trigger euphoria and positive moods.

It’s no wonder why people get addicted to the sport!

Jiu-Jitsu is an excellent way to relieve the stress of work and life. The focus and dedication Jiu-Jitsu demands during training will melt away any problems weighing on your mind when you walk through our doors. Although you may find some relief with running, or exercising, Jiu-Jitsu is aggressive in nature. This allows you to blow off steam in a controlled environment with instructors and partners who are also trained. You can let out your frustrations on your boss, partner, or even Houston traffic in a space designed to alleviate your anxiety and tension. For some, Brazilian Jiu-Jitsu is truly their therapy.  

If you’ve ever seen the pictures people post after training Jiu-Jitsu, there is always one thing in common – a huge grin! That’s because Jiu-Jitsu is an excellent way to alleviate stress from work and life. Even when you come in to the academy with something weighing on your mind, it is quickly forgotten once you begin to roll. And the aggressive nature of Jiu-Jitsu allows us to let off steam in a controlled atmosphere. Feeling upset with your boss? Frustrated with your partner? The Jiu-Jitsu mat acts as a therapy for many people – a third space where the only things that matter are learning a new technique and trying it out in live sparring. Suddenly the problems we face off the mats don’t seem so insurmountable.

This art form is a great stress reducer. We all have our own ways of dealing with stress. Stress can come from work or your personal life…how we deal with our stress is what’s key. Some people eat their stress away, while some take their frustrations out on a punching bag…the punching bag is the healthier way, by far.

With Brazilian Jiu-Jitsu being your form of exercise, it will keep your stress levels down because it allows you to control your thoughts and impulses. In practicing this art form, you will also adopt the practice of meditation.

The practice of meditation will allow you to find inner peace. You want to close your eyes and focus your mind on one thing. That one thing can be a beach, a mountain, or small stream of water…it can be whatever you want it to be.

It also can be helpful during your meditation to have music playing that compliments what your focusing on. If you’re eyes are closed and you’re focusing on the ocean, it could be helpful to have the sounds of waves crashing playing in the background.

We mentioned earlier the workouts associated with Brazilian Jiu-Jitsu. Those workouts are also a stress reliever, along with the actual art. You can grapple your opponent, forcing him to submit, or do one minute interval training…whichever method you choose, it will still relieve your stress.

The relieving of stress through the art and workouts will also leave you feeling happier. The physical strain of the workouts and grappling allows your body to release oxytocin. This is the happy hormone, some say.

Practicing Brazilian Jiu-Jitsu can lead to regular feelings of accomplishment and affirmation. It can make you feel happy and satisfied regularly, which will make you feel good everyday and ultimately reduce your stress.

25. Fun

The best part of training in Brazilian Jiu-Jitsu is how much fun the martial art is! There are numerous pictures of people 70, 80, 90 years old that still come in to train. Jiu-Jitsu is a sport you can continue to train throughout life and many people, even though they never compete, continue to show up to train because of how happy it makes them. Walk into any academy and ask a random person why they train, and they will tell you how addictive and fun the sport is. There is a quality to Jiu-Jitsu that keeps people coming back. It is a mix of the effectiveness of the martial art and the culture of Jiu-Jitsu that creates the perfect atmosphere to learn and improve yourself. If you haven’t already, find a school nearby and get started! It is never too late to start having fun.

Conclusion

If you haven’t yet tried Jiu-Jitsu, maybe it’s time to sign up for some classes. Whether you already enjoy activities like yoga, or weight lifting, or pick-up basketball, you’ll probably enjoy both the mind mastery and the physical challenge. You can benefit in many ways from practicing this Jiu-Jitsu, and you will likely become healthier physically, mentally, and emotionally.

I hope you come back to MatMartial for more Jiu-Jitsu related news, stories, and techniques. In the meantime, you can check out recent posts:

• Bruce Lee
• Coronavirus
• COVID-19
• George St. Pierre
• Grappling Dummy
• Jiu Jitsu Events
• Jiu Jitsu Videos
• Jiu-Jitsu
• Jiu-Jitsu injuries
• Jocko Willink
• Joe Rogan
• John Danaher
• Legends
• MatMartial
• MMA
• MMA Judging
• Online Jiu Jitsu
• Pandemic
• Philosophy
• Predictions
• Renzo Gracie
• UFC
• UFC Judge
• Where Are They Now

• Returning to Jiu Jitsu after the pandemic 5 principals to keep in mind
• What I’ve learned after a year of not training Jiu-Jitsu
• Is Khabib Nurmagomedov really the GOAT?
• UFC’s Shavkat Rakhmonov: The Nomad and the Cowboy Killer, and proper guillotine technique
• UFC 254 a strong fight card: Oliveira vs Rakhmonov and Murphy vs Shakirova

See you on the mats soon!