Should I do strength training for BJJ?

The role of strength training in BJJ has been debated for years, but modern consensus supports it. Functional strength from compound lifts translates directly to grappling power. Squats and deadlifts build the hip explosiveness needed for sweeps, bridges, and takedowns. Pull-ups and rows develop the pulling strength essential for grips and controlling opponents. Pressing movements build the pushing power needed for frames and escapes. Grip training improves your ability to maintain and fight grips in both gi and no-gi. The key is programming that complements rather than interferes with BJJ training. Two to three strength sessions per week, focusing on moderate weight with good form, builds strength without excessive fatigue. Avoid bodybuilding-style training that prioritizes size over function. Kettlebell training, gymnastics movements, and bodyweight exercises are excellent alternatives to traditional weightlifting. Schedule strength training on non-BJJ days or well before BJJ sessions.