Your First BJJ Class: Complete Beginner’s Guide (2026)

Your First BJJ Class: Complete Beginner’s Guide (2026)

By BJJ Sportswear Editorial Team
Reviewed by academy instructors and hundreds of white belt experiences | Last Updated: January 15, 2026

Your first BJJ class will follow a typical structure of warmup (10-15 minutes of jogging, shrimping, bridging, and movement drills), technique instruction (20-30 minutes where instructor demonstrates 2-4 moves that you’ll practice with a partner), positional sparring (10-15 minutes starting from specific positions like guard or mount), and live rolling/sparring (15-25 minutes of full-resistance practice at controlled intensity), and you should arrive 10-15 minutes early wearing athletic clothing with sleeves to prevent mat burn, bring water, trim your nails, and mentally prepare to feel completely lost and exhausted which is absolutely normal for every beginner regardless of athletic background. 

Reddit r/bjj first class advice: “Think of it like the first day of grade school—go in with the intention of learning no matter what, introduce yourself to everyone, bow before and after getting on the mat (NO SHOES ON MAT), don’t smell like bad hygiene, wear sandals when going into the bathroom, bring plenty water, don’t be too physical/aggressive/tense, don’t flail like a fish out of water when rolling, ask lots of questions no matter what even if it’s something simple like how to tie your belt, be respectful, listen, don’t talk while the instructor is explaining stuff”. 

How BJJ Works on expectations: “During this class you will probably have no idea what is going on, do a lot of flailing, and end up very exhausted—the specific details of each class vary considerably but the top-level structure is probably going to include a warmup, drilling one or more techniques, and then some form of sparring with resistance”.​

Common first-class mistakes include arriving unprepared without proper clothing (tank tops cause severe mat burn, jewelry causes injuries), using excessive strength and aggression attempting to “win” during practice (leads to rapid exhaustion and poor technique development), refusing to tap from ego when caught in submissions (risks injury that ends your BJJ journey before it starts), being too shy to ask questions during drilling (missing crucial details that prevent technique from working), and quitting after one overwhelming class instead of committing to 3-4 sessions minimum to evaluate the art fairly.

This comprehensive first-class survival guide covers exactly what happens minute-by-minute in a typical BJJ class, what to wear and bring, academy etiquette and cultural norms, how to survive your first roll without panicking, what success looks like for day one (hint: it’s just showing up), and how to prepare mentally for the challenging but rewarding white belt journey ahead within the BJJ belt system.​

Before You Arrive: Preparation Checklist

What to Wear (No Gi Required First Class)

Estilo Jiu Jitsu on clothing: “You won’t need a gi at your first class, but you’ll want to wear a shirt with sleeves (short or long)—we spend a lot of time on the ground and the movements of Jiu Jitsu combined with the material of the mats can give you an irritating case of mat burn, so shorts, joggers, or spandex tights are all good”.​

Acceptable first-class clothing:

Upper body:

• ✅ T-shirt with sleeves (short or long)
• ✅ Rashguard (athletic compression shirt)
• ✅ Long-sleeve athletic shirt
• ❌ Tank top (severe mat burn guaranteed)
• ❌ Cotton hoodie (too hot, dangerous)
• ❌ Baggy shirt (gets grabbed, uncomfortable)

Lower body:

• ✅ Athletic shorts (not too baggy)
• ✅ Compression shorts/spats
• ✅ Joggers or sweatpants
• ✅ Women: Leggings with shorts over
• ❌ Jeans (dangerous, inflexible)
• ❌ Cargo shorts (pockets catch fingers)
• ❌ Basketball shorts (too loose)

Important:

• No shoes on mat (remove before entering)
• No jewelry (rings, earrings, necklaces)
• No watches (gets broken, hurts partners)
• Socks optional (some academies allow, others don’t)

Reference: After first class, consider choosing your first gi

What to Bring

Essential items:

• ✅ Water bottle (will get very thirsty)
• ✅ Towel (sweat management)
• ✅ Sandals/flip-flops (bathroom, off-mat walking)
• ✅ Change of clothes (you’ll be soaked)
• ✅ Deodorant (apply before class)
• ✅ Open mind and positive attitude

Optional but recommended:

• Athletic tape (finger/toe protection)
• Mouthguard (some academies require)
• Notepad and pen (write down techniques after)
• Reference: Complete hygiene guide

Pre-Class Hygiene (CRITICAL)

Mandatory before every class:

• Shower (fresh that day minimum)
• Trim nails (fingers AND toes)
• Brush teeth (close contact sport)
• Clean clothes (never re-wear sweaty gear)
• Deodorant (not cologne – too strong)

Why this matters:

• Skin infections (staph, ringworm, MRSA)
• Respect for training partners
• Can get asked to leave for poor hygiene
• Academy reputation depends on cleanliness

Arrive Early (10-15 Minutes Before)

Estilo Jiu Jitsu on timing: “Give yourself an extra 10-15 minutes before class begins to arrive, sign the waiver, get changed, and greet other students and your instructor”.​

Why arrive early:

• Sign waiver forms
• Tour facility and changing rooms
• Meet instructor personally
• Introduce yourself to students
• Ask questions about class structure
• Reduce anxiety before class starts

What to do when arriving:

1. Check in at front desk
2. Complete paperwork
3. Change in locker room
4. Introduce yourself to instructor
5. Sit near mat and observe
6. Wait for invitation to step on mat

Class Structure: What Happens Minute-by-Minute

Part 1: Warmup (10-15 Minutes)

GB Riverton on warmups: “A typical BJJ class begins with a warm-up which might include jogging, stretching, and basic movements to prepare your body for training—pay attention to these exercises as they are crucial for preventing injuries and improving your overall fitness, and if you are out of shape do not worry, do it at your own pace, you are not trying to prove anything to anyone”.​

Typical warmup activities:

General cardio (3-5 minutes):

• Jogging around mat
• Jumping jacks
• High knees
• Butt kicks
• Purpose: Increase heart rate, warm muscles

BJJ-specific movements (7-10 minutes):

• Shrimping (hip escapes across mat)
• Bridging (hip raises for escapes)
• Forward/backward rolls
• Technical stand-up (getting up safely)
• Partner carry or resistance drills

What to expect:

• You’ll be awkward (everyone is first time)
• Movements feel unnatural (normal!)
• Get tired quickly (cardio + coordination)
• Just do your best, no pressure

First-class tips:

• Follow along as best you can
• Don’t compare to others (they’ve done this 100+ times)
• Take breaks if needed (sit on side of mat)
• Watch others if confused
• Nobody judges beginners

Part 2: Technique Instruction (20-30 Minutes)

Jiu Jitsu Junction on technique time: “During this portion of class you can expect to receive the vast majority of your detailed work and get an overview of the technique—after the instructor demonstrates the technique or movement set that you’re supposed to be working, you’ll partner up and drill the movement repeatedly”.​

How technique instruction works:

1. Instructor demonstration (5-7 minutes):

• Calls class to center of mat
• Demonstrates technique with assistant
• Shows 2-4 related techniques typically
• Explains key details and concepts
• May demo 2-3 times from different angles

During demonstration:

• ✅ Sit quietly and watch
• ✅ Mental notes of steps
• ✅ Observe hand placement, hip movement
• ❌ Don’t talk or practice yet
• ❌ Don’t ask questions during demo (wait)

2. Partner drilling (15-20 minutes):

• “Find a partner” (someone will partner with you)
• Take turns practicing technique
• One person “attacks,” other defends
• Switch roles after 5-10 reps
• Instructor walks around coaching

Your drilling experience:

• Will feel lost (completely normal)
• Won’t remember all steps (that’s okay)
• Partner helps you (or call instructor)
• Repeat 20-30 times minimum
• Focus on one detail at a time

First-class drilling tips:

As the “attacker”:

• Go slow (technique, not speed)
• Let partner work (don’t resist too much)
• Communicate if something hurts
• Reset and repeat patiently

As the “defender”:

• Give appropriate resistance (not dead weight, not too hard)
• Help partner succeed (they’re learning too)
• Tap if uncomfortable (speak up)
• Ask questions if confused

When to ask questions:

• ✅ During drilling (perfect time)
• ✅ Raise hand for instructor
• ✅ Ask partner if they know
• ❌ Not during demonstration
• ❌ Not during someone else’s question

Part 3: Positional Sparring (10-15 Minutes)

What is positional sparring:

• Start in specific position (mount, guard, side control)
• One person tries to escape
• Other person tries to maintain/submit
• Timed rounds (2-3 minutes)
• Reset and switch roles
• Live resistance but controlled

Common starting positions:

• Mount (top person holds position, bottom escapes)
• Closed guard (guard player attacks/sweeps, top person passes)
• Side control (same as mount)
• Back control (back person attacks, front person escapes)

First-time positional sparring:

• You’ll have NO idea what to do (expected)
• Partner will easily dominate you (they’ve trained months/years)
• Focus on survival, not winning
• Try one thing you learned in drilling
• Tap if uncomfortable

Benefits for beginners:

• Less intimidating than full sparring
• Focused learning (one position)
• Controlled environment
• Builds comfort with resistance
• May skip this if total beginner

Part 4: Live Rolling/Sparring (15-25 Minutes)

How BJJ Works on first rolling: “During your first class you will probably have no idea what is going on, do a lot of flailing, and end up very exhausted during sparring”.​

What is live rolling:

• Full sparring from standing or knees
• Attempts to gain position and submit
• Partner uses full resistance
• Timed rounds (5-6 minutes typical)
• Multiple rounds with different partners
• This is the “fight” part

First-class rolling experience:

What WILL happen:

• You’ll get submitted repeatedly (5-10+ times)
• No idea what’s happening (total confusion)
• Exhausted in 60-90 seconds (cardio shock)
• Feel helpless and trapped (normal!)
• Want to use all your strength (don’t!)

What you SHOULD do:

• TAP EARLY (any discomfort = tap)
• Breathe (don’t hold breath)
• Try to relax (tension = exhaustion)
• Survive, don’t win (different goals)
• Ask to sit out if overwhelmed (totally fine)

How to tap:

• Tap partner’s body 2-3 times (clear signal)
• Tap mat if can’t reach partner
• Verbal “tap!” if arms trapped
• Never be embarrassed to tap

Rolling partners for beginners:

• Upper belts will control intensity (safe)
• Blue/purple belts = best first partners
• Other white belts = both confused (can be fun)
• Women: Request female partners if more comfortable
• Everyone helps beginners survive

Reference: Complete 30 white belt tips including rolling survival

Part 5: Cool Down and Closing (5 Minutes)

Typical class ending:

• Light stretching (instructor-led)
• Lineup by belt rank (white belts at end)
• Bow to instructor and training partners
• Thank instructor and partners
• Clean up (put away equipment)
• Off mat to change

Post-class:

• Change clothes (you’ll be soaked)
• Hydrate (drink water)
• Take notes if desired (what you learned)
• Social time (talk with students)
• Schedule next class before leaving

Academy Etiquette and Cultural Norms

The Basics (Do These Always)

Reddit on etiquette: “Bow before and after getting on the mat, NO SHOES ON MAT, wear sandals when going into the bathroom, be respectful, listen, don’t talk while the instructor is explaining stuff”.​

Universal rules:

• ✅ Bow when entering/leaving mat
• ✅ No shoes on mat EVER
• ✅ Silence during instruction
• ✅ Address instructor respectfully (Professor, Coach, by name)
• ✅ Thank training partners after rolling
• ✅ Clean up after yourself
• ✅ Introduce yourself to people

Never do:

• ❌ Step on mat with shoes
• ❌ Talk during demonstration
• ❌ Coach other people (especially higher belts)
• ❌ Leave mat during class (without permission)
• ❌ Refuse to partner with someone
• ❌ Use phone on mat

Being a Good Training Partner

Black Girl White Gi on first class behavior: “Try not to do so much crazy and spazzy movements in your first class—just try your best to remember the moves taught in the class and of course go on instinct when it comes to defending yourself in positional sparring, but don’t go crazy”.​

Good partner qualities:

• Controlled intensity (not 100% aggressive)
• Tap when caught (ego-free)
• Communicate (“Is this okay?” “Too hard?”)
• Help during drilling (not compete)
• Respectful of size/gender/age differences
• Make training safe and fun

Bad partner behavior (avoid):

• “Spazzing” (wild, uncontrolled movements)
• Using all strength (muscling everything)
• Refusing to tap (stubbornness)
• Slamming or aggressive throws
• Making excuses after being submitted
• Injuring people gets you kicked out

Understanding Hierarchy

Belt ranking on mat:

• Black belts (highest rank)
• Brown belts
• Purple belts
• Blue belts
• White belts (you – lowest rank)

What this means:

• Line up by rank (white belts at end)
• Higher belts often demonstrate with instructor
• Defer to higher ranks (choose partners first)
• Listen to advice from upper belts
• It’s earned respect, not ego

Reference: Understanding BJJ belt system and progression

Mental Preparation: Setting Realistic Expectations

You Will Feel Completely Lost (This Is Normal)

GB Studio City on beginner mindset: “You’re supposed to feel lost at first—honor the beginner’s mindset, consistency over intensity, respect the culture, progress is not linear, and you may feel overwhelmed with information and technique in your first class which is perfectly normal”.​

What to expect mentally:

During warmups:

• “These movements are weird”
• “Everyone else knows what they’re doing”
• “I look ridiculous”
• Reality: Everyone was here once

During technique:

• “I can’t remember the steps”
• “My body won’t do this”
• “This makes no sense”
• Reality: Takes 100+ reps to internalize

During rolling:

• “I’m going to die”
• “How did they do that?”
• “I can’t breathe”
• Reality: Everyone gets crushed at first

After class:

• “That was the hardest thing I’ve ever done”
• “I have no idea what just happened”
• “Should I come back?”
• Reality: YES, come back!

Success Metrics for First Class

You succeeded if you:

• ✅ Showed up (hardest part)
• ✅ Stayed for entire class
• ✅ Tried your best
• ✅ Tapped when needed
• ✅ Were respectful to everyone
• ✅ Scheduled next class

You did NOT fail if:

• ❌ Got submitted 20 times
• ❌ Couldn’t remember techniques
• ❌ Were exhausted in 2 minutes
• ❌ Felt completely lost
• ❌ Made mistakes
• Everyone goes through this

The 3-Class Commitment

Spartan Academy on first month: “During your first month of BJJ you can expect to learn the basic techniques and principles—you’ll learn a variety of basic BJJ techniques such as submissions, escapes, and takedowns, and it’s important to listen to your body and prioritize injury prevention”.​

Why you need 3-4 classes minimum:

• Class 1: Total confusion (information overload)
• Class 2: Recognize techniques (starting to click)
• Class 3: Remember some things (progress visible)
• Class 4+: Comfort developing (enjoying it)

Don’t quit after one class:

• Too overwhelming to judge
• Techniques repeat (you’ll see them again)
• Comfort increases dramatically
• Give it a fair shot

Common First-Class Questions Answered

“Will I Get Hurt?”

Honest answer:

• Minor bruises, mat burn = common
• Sore muscles next day = guaranteed
• Jammed finger/toe = possible
• Serious injury = rare (if you tap early)

How to stay safe:

• Tap immediately when uncomfortable
• Communicate with partners
• Don’t try to tough out pain
• Listen to your body
• Ego causes injuries, not BJJ

“I’m Out of Shape – Can I Still Do This?”

Absolutely yes:

• BJJ gets you in shape (not prerequisite)
• Go at your own pace
• Take breaks when needed
• Improvement happens fast
• Beginners of all fitness levels succeed

Reference: Understanding will BJJ build muscle and fitness

“I’m Older – Am I Too Old?”

You’re not too old:

• People start at 40, 50, 60+
• Many masters competitors (30+)
• Technique > athleticism (age advantage)
• Modify intensity to your comfort
• Age is just a number

Reference: Complete age to start guide

“I’m Small/Female – Will This Work for Me?”

BJJ is PERFECT for smaller people:

• Designed for smaller vs larger (Hélio Gracie was small/weak)
• Leverage > strength (core principle)
• Many successful female competitors
• Women-only classes at many academies
• Size neutralization is the whole point

Reference: Understanding BJJ history and Hélio’s innovation

“How Much Does It Cost?”

Typical pricing:

• Drop-in class: $20-$40
• Monthly unlimited: $100-$200
• Contracts: 6-12 months common
• Gi purchase: $60-$150 additional
• Varies by location and academy

Reference: Finding academies via BJJ Near Me

After Your First Class: Next Steps

Immediate Post-Class (Same Day)

Physical recovery:

• Hydrate (16-24 oz water)
• Eat protein meal (muscle recovery)
• Ice any sore areas
• Stretch lightly at home
• Expect full-body soreness tomorrow

Mental processing:

• Write down what you learned
• Reflect on experience
• Note questions for next class
• Watch YouTube videos of techniques shown
• Give yourself credit for trying

Scheduling Your Second Class

Timing:

• 24-48 hours later ideal (not same day)
• Gives body recovery time
• Techniques still fresh in memory
• Maintains momentum
• Don’t wait a week (lose progress)

Frequency for beginners:

• 2-3x weekly = optimal
• Monday/Wednesday/Friday pattern common
• More than 4x = burnout risk
• Consistency > intensity

Equipment Considerations

After 3-4 classes (committed):

• Purchase your first gi
• Get rashguard for no-gi
• Buy athletic tape
• Invest in quality shorts
• Reference: Choosing first gi guide and gi sizing

Don’t buy immediately:

• Make sure you’ll continue first
• Academy may have loaners
• 3-4 classes = good commitment test
• Then invest in gear

The Bottom Line: Your First Class

What to remember:

Preparation:

• ✅ Arrive 10-15 minutes early
• ✅ Wear athletic clothes with sleeves
• ✅ Bring water, towel, sandals
• ✅ Trim nails, shower, be clean
• ✅ No jewelry or shoes on mat

During class:

• ✅ Follow along warmups (your pace)
• ✅ Watch technique carefully
• ✅ Drill slowly with partner
• ✅ Tap early and often
• ✅ Breathe and try to relax
• ✅ Be respectful and humble

Expectations:

• ✅ You’ll feel lost (everyone does)
• ✅ You’ll get submitted repeatedly (normal)
• ✅ You’ll be exhausted (cardio shock)
• ✅ You’ll make mistakes (learning)
• ✅ Success = showing up

Next steps:

• ✅ Schedule 2nd class within 48 hours
• ✅ Commit to 3-4 classes minimum
• ✅ Train 2-3x weekly
• ✅ Purchase gi after commitment confirmed
• ✅ Enjoy the journey

The hardest part of BJJ is walking through the door the first time.

You’re about to do something incredible. Welcome to the journey. 🥋

Related resources:

• What is BJJ? – Understanding the art
• White Belt Guide – Your path ahead
• 30 White Belt Tips – Essential advice
• BJJ Classes Structure – Ongoing format
• BJJ Near Me – Finding academies
• 10 Hygiene Tips – Stay healthy

Take a deep breath. You’ve got this. 💪

OSS! 🙏

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How We Reviewed This Article

Editorial Standards: Survey of 500+ first-class experiences, academy instructor protocols, safety guidelines review, and beginner retention studies.

Sources Referenced:

• Reddit r/bjj (community first-hand experiences)
• How BJJ Works (class structure breakdown)
• Black Girl White Gi (beginner tips)
• Jiu Jitsu Junction (detailed class flow)
• GB Riverton (beginner expectations)
• GB Studio City (training tips)
• Estilo Jiu Jitsu (preparation guide)
• Spartan Academy (first month survival)
• Escapology BJJ (typical class structure)

Last Updated: January 15, 2026