Life happens—injuries, work, family, or even just a loss of motivation can keep you away from training. But now, you’re ready to get back on the mats and return to jiu jitsu. The key? A smart, sustainable approach that sets you up for success.

1. Start Slow & Manage Expectations

You won’t be where you left off, and that’s okay. Focus on movement, drilling, and positional work rather than going 100% in live rolls right away when you make your return to the mats. Your timing and endurance will return faster than you think.

2. Prioritize Recovery & Injury Prevention

Coming back too hard, too fast can lead to setbacks. Stay hydrated, stretch, and listen to your body. Consider adding mobility work to keep yourself injury-free.

3. Let Go of Ego & Rebuild Your Confidence

You might get tapped by lower belts. You might feel slower. That’s normal. The goal is progress, not perfection. Stay patient and enjoy the process.

4. Stay Consistent, Even If It’s Just Once a Week

The best way to rebuild your skills is through consistency. Even one or two sessions a week will help you regain your rhythm without burning out.

5. Connect with Your Training Partners

Let your professor and teammates know you’re back. A supportive training environment makes a huge difference in staying motivated and accountable.

Getting back on the mats is a challenge, but the rewards—improved fitness, mental clarity, and the camaraderie of training—are well worth it.