Brazilian Jiu-Jitsu, often called the "gentle art," is a grappling-based martial art where technique and leverage triumph over raw strength. Think of it as human chess, where strategy and control are key to success.
Stepping onto the mat for the first time is a mix of pure excitement and a healthy dose of nerves. Knowing what to expect is the secret to transforming that anxiety into confidence, ensuring your first experience is a positive one.
This guide is built to do just that. We're here to equip you with the essential knowledge you need for your first BJJ class. By the end, you'll have a clear roadmap of ten key things to know before you go, so you can start your journey on the right foot.
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Class Structure Breakdown
Every BJJ gym has its own unique rhythm, but most classes follow a similar, time-tested structure. Knowing the flow of the class can help calm your nerves and let you focus on learning.
A typical beginner's class is usually broken down into three main parts.
1. The Warm-Up
This isn't your average jog on a treadmill. BJJ warm-ups are designed specifically for grappling movements. You'll do exercises like "shrimping" and "break-falls" that teach you how to move your body on the ground and protect yourself.
Don't worry if you look clumsy. Everyone did at first. These movements are the building blocks of everything else you will learn in your BJJ training.
2. Technique Instruction
After the warm-up, your instructor will gather the class to demonstrate the technique of the day. For beginners, this will be a fundamental concept, like a basic position, an escape, or a simple submission.
You'll then partner up with someone to drill the move step-by-step. This is your chance to ask questions and build muscle memory in a controlled, cooperative environment.
BJJ pre-match warmup
3. Rolling (Sparring)
The final part of the class is often "rolling," which is the BJJ term for sparring. It’s where you get to test the techniques you've learned in a live but controlled setting.
For your first BJJ class, rolling is almost always optional. Many beginners choose to watch from the sidelines to get a feel for it, and that's perfectly fine. If you do decide to roll, you'll be paired with a higher-ranked, trusted partner who will keep you safe.
The most important thing to remember is to set clear expectations. You are not supposed to be a world champion on day one. Your only goals should be to listen, learn how to move your body in new ways, and have fun. Embrace the process.
What if I can't perform the warm-up movements correctly?
That's completely expected. The warm-up exercises are skills in themselves. Just try your best, watch others, and don't be afraid to ask a partner or the instructor for a quick tip. Progress, not perfection, is the goal.
Is it better to roll in my first class or just watch?
There is no right or wrong answer. Watching can be incredibly valuable for understanding the pace and dynamics of sparring. If you feel up for it, rolling with a senior partner can give you a real feel for BJJ, but there's absolutely no pressure to do so.
Essential Preparation Tips
A little preparation goes a long way in making your first class a great experience. Knowing a few key things beforehand will help you walk in feeling ready and confident.
A. Choosing the Right Attire
First, find out if the class is "gi" or "no-gi." A gi is the traditional uniform, similar to what you see in judo. No-gi is training in athletic wear like rash guards and shorts.
Most gyms will let you borrow a gi for your first class. If not, wear comfortable athletic clothes without any zippers, pockets, or buttons that could scratch a partner or get caught.
B. Hydration and Hygiene
Brazilian Jiu-Jitsu is an intense workout, and you will sweat a lot. Bring a full water bottle to stay hydrated throughout the class.
A small towel is also a great idea. You can use it to wipe off sweat between drills, which is both comfortable for you and respectful to your training partners.
finding the right competition Gi
C. Know the Gym's Rules
Every gym has its own culture and rules. Take a few minutes to check their website or call ahead to ask about basic etiquette.
Pay special attention to hygiene policies, such as keeping your fingernails and toenails trimmed short to prevent accidental scratches. This is a crucial, often unspoken, rule.
D. Prepare Yourself Mentally
Your first class will challenge you both physically and mentally. It's perfectly normal to feel awkward, clumsy, and a bit overwhelmed.
Remember this: no one expects you to be an expert. Your only job is to listen, try your best, and be open to learning. Embrace the beginner's mindset, and don't be afraid to ask questions.
What if the gym requires a gi and I don't own one?
Most BJJ academies are very welcoming to newcomers and will have loaner gis available for your trial class. It's always best to call ahead and confirm so you can show up prepared.
How do I overcome the fear of being "bad" at it in my first class?
Shift your focus from performance to participation. The goal isn't to win or look skilled; it's to learn. Celebrate small victories, like understanding a step in a technique or just making it through the warm-up. Every single person in that room was once a beginner, too.
Core BJJ Techniques for Beginners
In your first few classes, you'll hear a lot of new terms for different positions and moves. Don't feel pressured to memorize them all at once.
Instead, focus on understanding a few key concepts that form the foundation of Brazilian Jiu-Jitsu. These are the building blocks for everything else.
A. Key Concepts and Positions
1. Closed Guard
The closed guard is one of the first defensive positions you'll learn. It's when you are on your back and have your legs wrapped around your opponent's torso, with your ankles crossed.
It might feel strange to be on the bottom, but the guard is a powerful position for controlling your opponent and setting up attacks.
2. Side Control
Side control is a dominant top position where you are perpendicular to your opponent, controlling their upper body with your weight and grips.
From here, you can pin your opponent, limit their movement, and work towards a submission. Understanding how to hold and escape side control is a fundamental Jiu-Jitsu basic.
3. Basic Submissions
Submissions are the joint locks and chokes used to make an opponent "tap out" (submit). As a beginner, you'll likely be introduced to high-percentage moves like the armbar from the guard or the triangle choke.
The focus won't be on catching everyone in a submission, but on learning the mechanics and body positioning required to apply them safely.
strength for grapplers
B. The Purpose of These Techniques
These techniques aren't just random moves; they teach you the core principles of BJJ. Learning the closed guard teaches you to be comfortable and dangerous from your back.
Side control shows you the importance of body weight and pressure. Basic submissions introduce you to the ultimate goal of grappling: achieving control that leads to a submission. Together, they build a solid foundation for your BJJ fundamentals.
Will I be expected to remember the names of all these techniques right away?
Not at all. Your instructor and training partners know you are new. The names and details will start to stick with repetition over time. Just focus on following the physical movements for now.
Are these techniques dangerous to practice?
When practiced correctly in a controlled environment, these techniques are very safe. The culture of BJJ is built on trust and safety. You'll always practice with a cooperative partner, and the "tap" system is in place to prevent any injury.
What is the IBJJF? A Beginner's Guide
the IBJJF's official rulebook
Conclusion
Your first BJJ class doesn't have to be a mystery. By knowing what to wear, understanding basic gym etiquette, and having a general idea of the class structure, you've already set yourself up for success.
Remember, the goal isn't to be perfect. The journey of learning Brazilian Jiu-Jitsu is a marathon, not a sprint. Embrace the awkwardness, celebrate the small victories, and trust the process.
Stepping onto the mat for the first time is the hardest part. But beyond that initial hesitation lies a world of confidence, fitness, and mental resilience you never knew you had. You're not just learning a martial art; you're joining a community and starting a transformative journey.
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Frequently Asked Questions.
Your first BJJ class is usually a mix of controlled chaos and exciting discovery. It typically starts with a dynamic warm-up involving grappling-specific movements like shrimping and forward rolls. After that, the instructor will demonstrate a fundamental technique, and you'll partner up to practice it step-by-step. The class often ends with optional light sparring, called "rolling," but as a beginner, you can just watch. Expect to feel a bit clumsy and to sweat a lot, but also to have a lot of fun.
Joe Rogan is a well-respected black belt in Brazilian Jiu-Jitsu. He holds black belts under two different lineages: one in 10th Planet Jiu-Jitsu under Eddie Bravo and another in traditional Gi Jiu-Jitsu under Jean Jacques Machado.
For your first class, you don't need much. The essentials are:
Comfortable athletic clothing: If it's a no-gi class, wear a rash guard or a t-shirt and athletic shorts or spats. Avoid anything with zippers or pockets.
Water bottle: You will sweat more than you expect, so staying hydrated is key.
A positive attitude: Come with an open mind, ready to learn and listen. Most gyms will provide a loaner gi if one is required for your trial class.
The very first things you learn in BJJ are foundational survival concepts. This includes how to position your body correctly, how to move on the ground (like shrimping), and how to protect yourself. You'll also learn basic positions like the closed guard and side control, and understand their purpose before moving on to submissions.
There is no "best" age to start BJJ. Kids can start as young as four or five, learning discipline and coordination in a playful environment. Adults can start at any age, whether they're 18 or 68. The art is designed to be adaptable, allowing anyone to practice it based on their own physical abilities and goals.
Yes, BJJ can be challenging for beginners, but that's part of the journey. It's like learning a new language for your body, and it's normal to feel awkward and overwhelmed at first. However, a good gym fosters a supportive environment where the difficulty is part of the fun and growth. The key is to be consistent and patient with yourself.
First, ask the gym if the class is "gi" or "no-gi."
For a gi class, the gym will likely have a loaner gi for you.
For a no-gi class, wear snug-fitting athletic clothing. A rash guard or a form-fitting t-shirt on top and athletic shorts or leggings on the bottom is perfect. The main rule is no zippers, buttons, or pockets that could scratch a partner.
Yes, Brazilian Jiu-Jitsu is considered one of the most effective martial arts for real-world self-defense, particularly in one-on-one situations. It teaches you how to control a larger, stronger opponent by taking the fight to the ground, where strength differences become less important and technique is paramount.
For a beginner, training two to three times a week is an ideal starting point. This frequency allows your body to recover between sessions while ensuring you stay consistent enough to retain new techniques and build momentum on your journey.
Absolutely. BJJ academies are built for beginners. Everyone in the room, including the black belts, started with zero experience. A good instructor will teach the fundamentals in a way that is safe, clear, and accessible to someone walking in for their very first class.
Yes, leggings (often called "spats" in the grappling world) are very common and perfectly acceptable to wear in no-gi BJJ classes. They are comfortable, prevent mat burn, and are a hygienic option. You can wear them on their own or under shorts.
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