Why strength training for jiu jitsu is important

Technique is by far the most important aspect of success in jiu jitsu. However, when two competitors are evenly matched in terms of technique, strength becomes a crucial factor. As someone in my 40s who still wants to compete against athletes in their 20s, being physically stronger than my opponents helps offset the speed and flexibility deficits I face against younger competitors.

When incorporating resistance training into your routine, you want the exercises to be:

• Applicable to jiu jitsu
• An efficient use of training time
• Not so fatiguing that they hinder your jiu jitsu practice

I recommend focusing on the four major lifting movements: pressing, rowing, squats, and deadlifts. This approach is both jiu jitsu-specific and time-efficient. Compound lifts allow you to target major muscle groups and smaller accessory muscles simultaneously, making each session more productive.

These compound movements directly translate to the demands of jiu jitsu. They involve multiple muscle groups and require core stabilization, just like the positions and transitions you encounter on the mat.

Take bottom side control, for example. As you frame against your opponent, turn to your hip, and lift your torso slightly off the mat, you're essentially mimicking a bench press. You even engage your legs to generate force. Even though your arms are bent and you are shrimping away during jiu jitsu, rather than having straight arms and pushing the weight away from you like in the bench press, the force production and muscle stabilized are the same.

Rowing motions also appear frequently in jiu jitsu. They can be fluid and dynamic, like during an arm drag, or slower and more sustained, such as when pulling your opponent toward you with double underhooks. One of my favorite times to feel the rowing motion is during the cross-collar choke. As you secure a deep grip and start pulling, you're performing the same movement as a bent-over row: shoulders back and down, pulling elbows toward your rib cage to fully engage your lats to cut off blood flow to your opponent’s brain.

Another scenario where strength training pays off is when you’re driving into your opponent, whether from top side control or when smashing the butterfly guard. Your quads and glutes generate force to pin your opponent to the mat. These same muscles are essential when playing open guard and using your legs to off-balance or redirect your opponent.

The final major lift to consider is the deadlift. It’s widely regarded as one of the best lifts for developing strong hamstrings, glutes, and lower back muscles. If you can include it in your training program, great. However, keep in mind that deadlifts create a significant amount of systemic fatigue. When your jiu jitsu training is especially intense, like when you are getting ready for a tournament, the fatigue from deadlifts can interfere with your performance on the mats.

To manage fatigue, you may want to substitute deadlifts with other movements that target the hamstrings without the same systemic toll. The hamstrings are responsible for both knee flexion and hip extension. While deadlifts hit both functions, most other exercises only address one or the other. That is why I like to pair two exercises in a training cycle to target both aspects of the hamstrings.

Here are a few common pairings:

• Good mornings + glute-ham raises
• Chest-elevated glute bridges + seated hamstring curls

By using thoughtful pairings and focusing on movements that transfer well to jiu jitsu, you’ll build strength that supports your time on the mat.

Incorporating strength training into your routine doesn’t mean shifting focus away from jiu jitsu—it means enhancing your ability to perform, especially as you age. By prioritizing compound movements that mirror the demands of grappling, you can build functional strength that directly supports your game. Whether you're defending from bottom, attacking from top, or battling for grips, having a stronger, more resilient body gives you a competitive edge. Train smart, lift with purpose, and let your strength complement your technique on the mats.