How to Build Consistency in Brazilian Jiu-Jitsu Training -

Consistency is the foundation of progress in Brazilian Jiu-Jitsu. But setting unrealistic goals can derail your training before it begins. Learn how to start small, avoid guilt, and build habits that keep you on the mats for the long haul.

Why Unrealistic Goals Hurt Your Progress

It’s tempting to set ambitious training plans, like hitting five or six classes a week. While that might sound great in theory, it often leads to burnout, frustration, or guilt when life gets in the way.

Even worse, skipping planned sessions can turn into a habit. The more you miss, the easier it becomes to stay away—and before you know it, not showing up feels normal. If you want to build consistency, it’s crucial to set realistic goals and stick to them.

Start Small to Build Positive Habits

Instead of overcommitting, focus on something simple: make it to one class this week. This small, achievable goal builds a foundation for success. Each time you show up, you reinforce the habit of training.

Over time, as you feel better physically and mentally, you can add more sessions. Maybe two classes a week, then three. This gradual ramp-up keeps you motivated and reduces the risk of injury or burnout.

Don’t Compare Yourself to Others

It’s easy to feel guilty when you hear about people training twice a day, six days a week. But their lifestyle might not match yours, and that’s okay.

If you’re balancing a full-time job, family, or other responsibilities, your training schedule will look different—and that’s completely normal. Progress in BJJ doesn’t come from how often you train but from showing up consistently and enjoying the journey.

The Long Game: Building a Lifetime of Training

Consistency is about creating habits that last for years, not weeks. Even if you can only train once a week right now, showing up regularly will make a huge difference over time.

Start by committing to one class this week. Prove to yourself that you can stick to that plan, and use the momentum to build a sustainable training routine. Before you know it, you’ll be training more often—and loving it.

Ready to start building consistency in your training? Commit to one class this week, show up, and see how great it feels. Share your goals with your family or write them down to hold yourself accountable.

See you on the mats!

Adam Ellis