10 Essential Tips for Women in Jiu-Jitsu Training

Stepping onto the mat as a woman in Jiu-Jitsu, I’ve discovered that diving deep into the discipline demands more than just physical strength; it requires a resilient resolve and a strategic stance.

Selecting the right gym isn’t just about proximity; it’s about finding a place where growth is nurtured and mutual respect is non-negotiable.

As we explore these essential tips further, I’ll share insights on leveraging flexibility, mastering the basics, and why celebrating every victory matters.

But first, let’s talk about why the right environment sets the tone for everything that follows, shaping not just how we train, but how we thrive.

  • Select a gym with experienced female trainers and women-only classes for a supportive environment.
  • Embrace consistent practice and learn from sparring mistakes for progression.
  • Invest in well-fitted gear, including a quality mouthguard and sports bra, for safety and comfort.
  • Enhance performance with strength training focused on core, back, and legs, and practice mindful breathing for mental well-being.

Selecting the Right Gym

Choosing the right gym is essential for any woman starting on her Jiu-Jitsu journey, ensuring it’s a place where she’ll feel welcomed, supported, and able to grow. As I started on my BJJ path, I knew finding a gym that celebrated diversity and inclusion was key. It wasn’t just about learning techniques but being in an environment where women’s participation was valued.

I prioritized searching for gyms with experienced female trainers. Their mentorship could offer insights and guidance unique to a woman’s experience in BJJ, making a significant difference in my progression. It was also critical to find a place that offered women’s only classes or, at the very least, a safe space for female members to train without feeling intimidated or overlooked.

Furthermore, evaluating the gym’s facilities, cleanliness, and amenities was part of my checklist. A comfortable training experience is crucial for anyone’s commitment to a sport. Finally, a strong sense of community and support system for female practitioners was non-negotiable. Being part of a network where I could share and learn from others’ experiences in BJJ would enrich my training journey, reinforcing my decision to start this martial art.

Embrace the Learning Curve

Diving into Jiu-Jitsu, it’s important to recognize that mastering this martial art is a journey filled with challenges and rewards, requiring patience and persistence. At first, the techniques may seem complex, and progress might be slow. But understanding that every skilled practitioner was once a beginner too helps me keep pushing forward. It’s not just about the moves but the journey of growth and self-discovery.

  • Learning from mistakes: Each sparring session with my training partners is an opportunity to learn. When I’m pinned or make a mistake, it’s a chance to improve, not a reason to get discouraged.
  • Celebrating small victories: Noticing my progress, no matter how minor, keeps me motivated. Whether it’s executing a move correctly or simply lasting longer before tapping out, each small victory is a step forward.
  • Critical is key: Regular attendance and practice with my training partners are critical. Skills in Jiu-Jitsu are honed over time, through consistent effort and dedication.

Embracing the learning curve in Jiu-Jitsu means understanding that setbacks are part of the process. It’s about growing from every experience, valuing progress over perfection, and cherishing the journey alongside my training partners.

Gear Up Properly

Equipping myself with the right gear is crucial for both my safety and comfort during Jiu-Jitsu training. Ensuring I’ve a well-fitted gi, rash guard, and fight shorts isn’t just about looking the part; it’s about being prepared to engage fully and safely in every session. These pieces need to be durable and properly fitting, allowing me to move freely without worrying about discomfort or wardrobe malfunctions.

A high-quality mouthguard has become a must-have part of my gear. It protects my teeth during those intense sparring sessions, greatly reducing the risk of dental injuries. Similarly, investing in a supportive sports bra ensures that I can focus on my training without being distracted by discomfort or movement restrictions.

I’ve also learned the importance of protecting my hands and fingers. Quality grappling gloves or finger tape help prevent mat burns, friction, and injuries during grappling. Knee pads have been a game-changer, too, offering extra protection during takedowns and ground work, which helps in avoiding knee injuries.

Selecting the right gear for Jiu-Jitsu training isn’t just about safety; it’s also about maximizing my comfort and performance on the mat. It’s an investment in my training journey, ensuring I can train effectively and without unnecessary setbacks.

Leverage Your Flexibility

Harnessing my flexibility can greatly boost my performance in Jiu-Jitsu, enabling me to master advanced techniques and escape tough spots with ease. As I’ve trained, I’ve realized that utilizing my natural flexibility not only gives me an edge in guard retention and executing smooth submissions but also in moving between movements fluidly. This advantage allows me to adapt seamlessly to various training partners and their styles, making each roll a unique learning experience.

To maximize these benefits, I’ve focused on:

  • Improving my flexibility through targeted drills and stretches, which enhances my overall BJJ game.
  • Leveraging my flexibility to execute advanced techniques that would be challenging without this physical attribute.
  • Using my flexibility for effective escapes from dominant positions, turning potentially disadvantageous situations to my favor.

Women often have natural flexibility advantages in certain BJJ positions and movements, and recognizing this has been pivotal in my training. By continually working on my flexibility, I’ve found it to be a key asset, not just in adapting to different partners and their styles, but in refining my technique and approach to Jiu-Jitsu as a whole.

Master the Basics

While leveraging my flexibility has given me an edge, I’ve also learned that mastering the basics is foundational to excelling in Jiu-Jitsu. Understanding the fundamentals of Jiu-Jitsu, including basic positions, movements, and submissions, is essential for building a strong foundation. It’s not just about learning these techniques once; consistent practice and drilling improve my muscle memory and execution, making these moves second nature.

I’ve found that developing a solid grasp of the basics allows for a smoother progression to more advanced techniques. This isn’t just about getting better at Jiu-Jitsu in the short term; mastering the fundamental skills enhances my overall performance and success in the long run. It’s easy to get caught up in wanting to learn the latest, most complex moves, but I’ve realized that a deep understanding and execution of the basics are what truly set me apart on the mat.

In essence, the journey to excelling in Jiu-Jitsu starts with a focus on the fundamentals. The time and effort I put into mastering basic techniques pay off by providing a strong platform from which I can explore and master more complex aspects of Jiu-Jitsu.

Develop Mental Toughness

Developing mental toughness is important for managing the highs and lows of Jiu-Jitsu training. As a woman training in this martial art, it’s crucial to stay calm under pressure and adapt to the ever-changing challenges on the mat. Mental toughness isn’t just about pushing through; it’s about embracing discomfort and learning from every fall.

To enhance my mental toughness, I’ve found these strategies invaluable:

  • Visualization and Positive Self-Talk: Visualizing success and using positive self-talk help me maintain focus and calmness during intense training sessions.
  • Setting Realistic Goals: By setting achievable goals, I keep myself motivated and maintain a growth mindset, essential for overcoming doubts and fears.
  • Embracing Discomfort: Learning to be comfortable with being uncomfortable has taught me resilience. Every failure is a lesson, and every setback is a setup for a comeback.

Women training in Jiu-Jitsu face unique challenges, but developing mental toughness can turn these challenges into stepping stones for success. It’s not just about physical strength; it’s about cultivating a resilient mindset that thrives on pressure and adapts to adversity. Through visualization, goal setting, and embracing discomfort, I’m not just surviving my Jiu-Jitsu journey—I’m thriving.

Balance Strength Training

In addition to building mental resilience, I’ve discovered that incorporating strength training greatly boosts my Jiu-Jitsu performance. Focusing on functional movements and exercises that mimic BJJ techniques has been a game changer for me. It’s not just about lifting weights; it’s about enhancing my ability to apply techniques with more power and efficiency on the mat. I’ve made it a priority to strengthen key muscle groups such as the core, back, and legs. This focus has improved my stability and power, which are essential for executing techniques effectively in Jiu-Jitsu.

Balancing strength training with skill development in BJJ has optimized my progress. It’s like each element feeds into the other, making me a more well-rounded athlete. I’ve consulted with a trainer to create a tailored strength training program that complements my Jiu-Jitsu training. This personalized approach guarantees that I’m not just getting stronger, but I’m also enhancing my performance in ways that directly impact my Jiu-Jitsu skills. It’s a holistic approach that has made all the difference in my training and competitive performance.

Cultivate a Support Network

Building a support network of fellow female Jiu-Jitsu practitioners has been essential for my training and overall growth in the sport. In the world of martial arts, where women are still piloting their paths, the camaraderie and support from BJJ Women are invaluable. By establishing relationships with other female practitioners, I’ve not only created a supportive and empowering training environment but also found a sense of belonging.

To deepen the meaning for those considering or already on this journey, here are key aspects of cultivating a strong support network:

  • Seek out female mentors or role models in Jiu-Jitsu: Their guidance and inspiration have been pivotal in steering through the challenges and milestones in my martial arts journey.
  • Participate in women’s-only classes or seminars: These gatherings have allowed me to connect with a community of like-minded individuals, fostering a sense of unity and shared purpose.
  • Engage in open discussions about gender-specific issues: By sharing experiences, challenges, and successes, we promote inclusivity and support, making the BJJ community stronger and more welcoming for women.

This network has been a cornerstone of my development, both on and off the mats.

Practice Mindful Breathing

Turning to mindful breathing has revolutionized my approach to Jiu-Jitsu, helping me stay composed even in the most intense situations. I’ve learned that by focusing on deep, intentional breaths, I can greatly enhance my oxygen flow, which in turn, improves my stamina and performance on the mat. This practice of proper breathing techniques has been a game-changer for me, especially during grappling, where every bit of energy counts.

Additionally, controlled breathing has sharpened my mental clarity and decision-making abilities. It’s remarkable how staying present in the moment and concentrating on my breath helps me make better choices while rolling. I’ve also noticed a considerable reduction in anxiety and stress levels, thanks to mindful breathing. The relaxation it promotes not only eases muscle tension but also optimizes my energy utilization, making every move more efficient.

Incorporating breathwork drills into my training routine has been pivotal. It’s not just about the physical exertion; it’s also about how well I recover and maintain my overall well-being. Mindful breathing, with its myriad benefits, has truly transformed my Jiu-Jitsu practice, making me a more resilient and focused athlete.

Celebrate Every Victory

While mindful breathing has greatly enhanced my performance, celebrating every victory, no matter its size, has equally boosted my motivation and confidence on my Jiu-Jitsu journey. It’s easy to get caught up in the quest for perfection, focusing solely on what needs improvement. However, taking the time to recognize my victories, whether they’re big or small, has been a game-changer in how I approach my training.

  • Acknowledging progress in areas like technique, strength, or endurance reminds me that every session brings me closer to my goals, fueling my motivation.
  • Recognizing personal achievements, such as overcoming a challenging opponent or mastering a new technique, gives me a sense of accomplishment and encourages me to set new challenges.
  • Sharing my victories with training partners, coaches, or teammates hasn’t only strengthened our bond but also created an environment of mutual support and inspiration.

This practice of celebrating every victory has taught me to embrace the learning process and adopt a growth mindset. It’s not just about the victories themselves, but what they represent in my ongoing development and the continuous journey towards excellence in Jiu-Jitsu.


Starting on my Jiu-Jitsu journey has been like steering through a river’s rapids—thrilling yet challenging. By choosing the right gym, embracing the learning curve, and gearing up properly, I’ve found my stride.

Mastering the basics and balancing strength training have been my anchors. With a supportive network and mindful breathing, each victory, big or small, feels monumental. Jiu-Jitsu isn’t just a sport; it’s a journey of self-discovery and empowerment.

Remember, every roll on the mat is a step forward. Keep pushing, keep learning, and celebrate every victory.