The Surprising Connection Between BJJ and Bone Density. Does BJJ Make Bones Stronger?

  • Brazilian Jiu-jitsu (Bjj) Can Increase Bone Density.
  • Bjj Places Unique Demands On The Body, Encouraging Bone Adaptations And Strengthening.
  • Combining Bjj, Nutrition, And Strength Training Can Lead To Impressive Overall Gains In Bone Strength.

So there I was, pondering whether BJJ could really give me stronger bones, and guess what? 

It Turns Out It Can!

Brazilian Jiu-Jitsu not only toughens me mentally and physically but also works wonders on increasing my bone density for extra resilience. Who knew?

Skeletons Wanna Have Fun

As a martial arts enthusiast, I love exploring how different practices benefit our bodies. 

Let’s look at the connection between Brazilian Jiu-Jitsu (BJJ) and bone strength.

Bone Structure and BJJ

BJJ places unique demands on our bodies, encouraging bone adaptations. For example, BJJ practitioners develop stronger bones through force applied during training.

Weight-bearing exercises like walking also boost bone strength. However, BJJ takes it further by providing dynamic and varying strains on joints and bones.

Our bones love a challenge, and BJJ provides plenty of opportunities for that. 

In addition, adapting to difficult positions, locks, and holds strengthens our skeletal system over time.

BJJ is known to improve not only bone strength but it has also enhanced our overall physical fitness. Remember, kids, our skeletons wanna have fun!

Super Bones: Fact or Fiction?

As an insanely curious 30-year-old martial arts enthusiast, I’ve always wondered: 

Does BJJ make bones stronger? 

So let’s dive into the facts and fiction surrounding this topic.

Bone Density Benefits

There are indeed bone density benefits when practicing BJJ. Engaging in this martial art can actually help our bones become stronger and fight age-related issues such as osteoporosis. 

According to an Elite Sports article, BJJ helps build bone mass. “The more you roll, the stronger your bones,” as the saying goes.

Regular workouts don’t just increase bone density but also make people less prone to fractures. 

study suggests that running, football, or tennis can help strengthen our bones. 

So, in that case, joining a BJJ gym is a real two-for-one deal: stronger bones AND sick self-defense moves!

Is BJJ good for bone density?

BJJ improves bone density! 


Its vigorous exercises, drills, and physical training stretch both body muscles and intensely use core muscles. 

Elite Sports suggests that these factors, combined with a healthy diet, can boost bone intensity.

Not only do I enjoy practicing BJJ, but I also value the health benefits it provides!

MMA fighters, in fact, have the highest bone density, and BJJ is an important part of their training regimen. (Look at Kabib) 

Stay with me because this information is vital: Weight-bearing exercises, such as those in BJJ, are crucial for bone health. 

According to Harvard Health, these exercises, in which you carry your body weight against gravity, are more beneficial for bones than non-weight-bearing activities like swimming or cycling.

So, when you practice BJJ, you are not only honing your skills in martial arts, but you are also doing wonders for my bone density! That’s a WIN-WIN situation. Remember, strong bones are happy bones!

The Mighty Moves of BJJ

As a 30-year-old martial arts enthusiast, I’ve always been fascinated by how BJJ can strengthen our bones. So, allow me to share my discoveries with you!

Stress and Load Techniques

BJJ involves loads of vigorous exercises and drills that increase bone intensity. When we practice BJJ, we put our bodies under stress, which stimulates bone formation.

Important point: Combining stress and load techniques leads to stronger bones. Oh, and remember a proper healthy diet plan to fuel those bones too!

Rolling Your Way to Tough Bones

Rolling, a fundamental aspect of BJJ involves using EVERY muscle in our body. This helps us to develop bone-crushing grip strength and solid inner thigh power.

Quick fact: Regular BJJ practice and its many techniques can lead to increased bone strength and density

Yup, you heard me right. 

BJJ can genuinely help toughen up those bones!

Grappled by Risks

Potential Injuries

You may have already realized, like any other martial arts and physical sports, that BJJ comes with its SHARE OF RISKS. 

While BJJ can help increase bone strength, knowing the potential injuries is crucial.

BJJ demands intense use of your core muscles and involves maneuvers that may stress the joints, making them susceptible to damage. As a result, sprains, strains, and dislocations are common injuries – not for the FAINT OF HEART, I must say!

However, knowing how to play it safe is essential for lowering risks.

Playing It Safe

Preventing injuries starts with proper technique and discipline. Good form is critical to avoid unnecessary strain on your joints and muscles. 

In my experience, always paying attention to your coach’s instructions and never hesitating to ask questions has proven beneficial.

Here are some more tips:

  • Warm-up: A good warm-up prepares your body for the hard work by increasing blood flow to the muscles and improving flexibility.
  • Train regularly: Consistency is key! Regular training helps you stay in shape and adapt to BJJ’s physical demands, building muscles that protect your bones.
  • Listen to your body: If a situation feels risky, I’ve learned it’s better to back off or tap out early.
  • Proper rest and nutrition: Giving your body ample rest and fueling it with a nutritious diet aids recovery and prepares you for the next session.

Remember, my fellow martial arts fanatics: while BJJ has risks, a healthy dose of caution and discipline can help preserve your bones and joints in this adrenaline-packed sport!

Bone-Boosting Beyond the Mat

As a martial arts enthusiast, I always seek new ways to improve my technique and physical fitness.

BJJ can help increase bone strength, but let’s discuss how to further support stronger bones both on and off the mat.

Nutrition for Stronger Bones

I can’t emphasize enough how crucial proper nutrition is for maintaining healthy bones.

 Consuming calcium-rich foods such as dairy products, leafy greens, and, you guessed it- avocados provide your body the building blocks it needs.

Don’t forget about Vitamin D, which aids in calcium absorption! Catch some rays or include foods like fatty fish and egg yolks in your diet to ensure optimal bone health.

Combining BJJ with Strength Training

Regarding increasing bone density, strength training is your best friend. As Harvard Health suggests, incorporating weight-bearing exercises builds muscle and strengthens your bones. 

Try ADDING RESSISTANCE TRAINING and WEIGHTLIFTING to your routine for that extra oomph.

Remember, a balanced combination of BJJ, nutrition, and strength training can lead to impressive overall gains in bone strength, making you an UNBREAKABLE force on the mat.

Wrap-Up and Roll Out

So, what’s the VERDICT on whether BJJ makes bones stronger? 

There’s definitely evidence suggesting that the strength training involved in BJJ can help increase bone density.

Remember, though, that lifting weights and practicing proper technique also play KEY ROLES in bone health. 

Furthermore, honing these abilities takes time and practice.

As a martial arts enthusiast, I can attest that BJJ not only helps build bone strength but also provides many other physical benefits. 

From increasing flexibility to improving muscle strength, I’ve felt firsthand the positive effects.

In a nutshell, if you want to strengthen your bones and learn some killer defense moves, BJJ might be A Match Made In Heaven For You.

So, go ahead and roll out on the mat – your bones will thank you!

Useful Link:

Leave a Comment

Your email address will not be published. Required fields are marked *

error: Content is protected !!
Scroll to Top