Can You Do Jiu-Jitsu if You Are Overweight?

People often have many hesitations before taking up a hobby as physically demanding as jiu-jitsu. Among those concerns is the question of whether you can do jiu-jitsu if you are overweight.

Nearly anyone can practice jiu-jitsu, regardless of weight. But overweight practitioners will face added challenges. Overweight jiu-jitsu practitioners will need to make some weight-related considerations to ensure that their training experience is comfortable and safe for all involved.

Training jiu-jitsu while overweight is more difficult, especially at first. However, a few helpful tips can help you overcome those difficulties, allowing you to enjoy jiu-jitsu as a rewarding hobby. 

Jiu-Jitsu Tips for Those Who Are Overweight

It can be quite intimidating to begin a new hobby while overweight. To help you acclimate to the world of jiu-jitsu, here are three of the most beneficial tips that an overweight practitioner should follow.

Understand that Training While Overweight Can Be Difficult

The initial stages of training jiu-jitsu are difficult for everyone. However, those struggles will be more prevalent for those who are overweight. Top jiu-jitsu practitioners benefit from excellent mobility and impressive control over their bodies during complex movements. Achieving those attributes is tough whether you are overweight or not.

However, the techniques and transitions of jiu-jitsu are often more demanding for beginners who are overweight. Overweight practitioners may struggle to move their bodies into certain positions, which makes it less likely that they can perform the moves of jiu-jitsu with full effectiveness.

Performing jiu-jitsu moves efficiently also requires considerable bodyweight strength. More specifically, the best jiu-jitsu practitioners typically have an impressive strength-to-weight ratio. Those who carry more weight will have a harder time developing that bodyweight strength and must use more energy while moving than those who are lighter.

Training jiu-jitsu as an overweight practitioner can be strenuous and frustrating. But if you maintain patience and perseverance while training, you can get as much benefit out of jiu-jitsu as anyone else.

Consider Your Training Partner's Relative Size

As an overweight practitioner, it is crucial to consider not only your size but the size of your training partners. Mainly, you'll want to exhibit extra caution while training with those who are significantly smaller than you. A considerable weight discrepancy between training partners can be dangerous, especially when the heavier of the two is inexperienced.

If your size is drastically greater than your training partner's, you should be wary of certain positions. For example, it can be incredibly easy to crush a smaller training partner when you achieve a dominant top position. Using your weight to your advantage in those positions is a simple task, even if you don't know many jiu-jitsu techniques.

Falling body weight is another exceptionally dangerous aspect of jiu-jitsu. For instance, if you lack control during a takedown, the gravitational force of your body colliding with the mat or your training partner can cause injury. That risk of injury increases in accordance with the weight of each practitioner.

As an overweight person, it's fair to assume that you'll be larger than many of your training partners. As a larger practitioner, it is your responsibility to prevent your weight from becoming a hazard. You'll need to learn when and where it is appropriate to use your weight while adjusting the pressure you apply based on how small your training partner is. While developing this sensitivity takes time, it is critical to a safe training routine.

Buy a Gi with a Custom Fit

Another vital aspect of training jiu-jitsu while overweight is finding training clothing that will fit well. Finding a set of clothes that fits well is especially difficult when training gi jiu-jitsu. Gis typically come in one of several preset sizes. Considering jiu-jitsu practitioners can have one of countless body types, finding the best-fitting gi takes time.

The best way to resolve this issue is to purchase a gi with custom sizing. While some gi manufacturers produce only a select set of gi sizes, others will collect measurements from customers to give them a personal fit.

The fit and comfort of your gi will come into play a lot while you train, which is why it is worthwhile to find one that has an excellent fit. Your gi should match the size and shape of your body while allowing you to move freely.

Purchasing a custom-made gi is more expensive, but that added cost is well worth it. Finding clothing for no-gi jiu-jitsu should be easier since there are more suitable training clothing options. Still, you should take time to find a set of clothing that fits well, whether you train gi or no-gi.

Can You Lose Weight Doing Jiu-Jitsu?

While training jiu-jitsu is challenging when you are overweight, it can be a fantastic way to lose weight. Jiu-jitsu requires intense physical effort, and a single training session can produce an impressive calorie burn. As such, jiu-jitsu can be an effective form of exercise that works well as part of a comprehensive weight-loss program.

However, losing weight requires much more than attending jiu-jitsu classes regularly. Healthy weight loss depends on several habits and lifestyle choices. Exercise, diet, and sleep each contribute to your weight-loss journey. In other words, exercise alone is not enough to guarantee that you'll lose weight.

Still, jiu-jitsu offers plenty of physical benefits that can improve your overall well-being. Jiu-jitsu can help increase your strength, endurance, and mobility, all of which enhance your physical wellness.

Conclusion

Practicing jiu-jitsu is a legitimate option for those who are overweight. But if you are on the heavier side, following the advice above will go a long way toward helping you establish jiu-jitsu as your new favorite hobby.