Getting Started – First Steps on the Mat
How to Prepare for Your First BJJ Class and Navigate the Early Days
Introduction: Taking the Leap into BJJ
Starting Brazilian Jiu-Jitsu is both exciting and nerve-wracking. Walking into a gym for your first class can feel intimidating—like stepping into a world where everyone speaks a different language, and you barely know the alphabet. You might feel anxious about looking clueless or worried that you’re not in good enough shape. These fears are normal. Every single person who trains BJJ started exactly where you are now: as a beginner with no idea what to do.
The truth is, no one in the gym expects you to be good on day one. In fact, BJJ is built around the idea that you will fail repeatedly before things start making sense. That’s part of what makes it such a rewarding journey. Your only real goal for your first class is to show up, absorb what you can, and survive. Everything else will come with time.
Choosing the Right BJJ Academy
Not all BJJ gyms are the same. Some focus on high-level competition, while others are more geared toward self-defense. Some have a welcoming, beginner-friendly environment, while others may feel intense and aggressive. Finding the right academy is crucial to your long-term success in BJJ.
When looking for a gym, consider the experience and teaching style of the instructors. A good coach should be patient, knowledgeable, and willing to help beginners. The overall environment of the gym is just as important—do the students seem friendly and supportive, or is there an unhealthy level of competition and ego? A structured beginner program is also a strong indicator that the gym is serious about developing new students.
Cleanliness is another major factor. BJJ is a close-contact sport, and gyms that don’t prioritize hygiene can become breeding grounds for skin infections like ringworm or staph. If the mats look dirty or there’s a strong smell of sweat lingering in the air, that’s a red flag.
Before committing to a gym, take advantage of a free trial class, if offered. Observe a session, talk to the instructor, and get a feel for the atmosphere. If something feels off—whether it’s a culture of hazing, a lack of structure, or an overly aggressive sparring environment—trust your instincts and look elsewhere.
What to Wear and Bring to Your First Class
BJJ has two main training styles: Gi and No-Gi. If you’re training in a gi, you’ll wear a kimono-style uniform made of heavy cotton, with a belt indicating your rank. If the academy doesn’t provide one, wear athletic clothing like a rash guard and shorts. No-Gi training requires a rash guard or fitted T-shirt, along with shorts or spats without pockets or zippers to avoid injuries.
Beyond what you wear, bring a water bottle to stay hydrated and a mouthguard if sparring is allowed. A towel and extra clothes for after class are a good idea, especially if your gym has a shower. Never walk barefoot off the mats—wear flip-flops or sandals to maintain hygiene.
Avoid wearing jewelry, which can scratch or get caught during training. If you have long hair, tie it back securely. Lastly, trim your fingernails and toenails before class to prevent accidental scratches. These small habits show respect for your training partners and keep everyone safe.
Understanding BJJ Gym Etiquette
BJJ gyms operate with a culture of respect. Before stepping onto the mats, it’s important to understand the unwritten rules of etiquette.
First and foremost, hygiene is essential. Always wear a clean gi or rash guard to class. Since BJJ is a contact sport, good hygiene is a sign of respect for your training partners. If you’re sick, stay home—no one wants to roll with someone who’s coughing and sneezing on them.
Respect extends to how you interact with others. When training, avoid using excessive strength, especially against smaller or less experienced partners. Never hold a submission too long after your opponent taps—let go immediately to avoid injury. In general, treat your training partners as teammates, not opponents.
Listening to the instructor is another key element of gym culture. When the coach demonstrates a technique, stop talking and watch. Asking questions is encouraged, but don’t overanalyze every small detail—sometimes, the best way to understand a technique is simply to try it.
Some gyms have formal traditions, such as bowing before stepping onto the mat or addressing the instructor as "Professor" or "Coach." Others have a more relaxed atmosphere. The best approach is to observe and follow the etiquette of your specific academy.
What to Expect in Your First BJJ Class
Most BJJ classes follow a similar structure, typically lasting around 60 to 90 minutes. The class will usually begin with a warm-up, consisting of movements specific to BJJ, such as shrimping (hip escapes), bridging, breakfalls, and rolls. These movements may feel awkward at first, but over time, they will become second nature.
Next comes the technique portion, where the instructor demonstrates a move, breaking it down into steps. You’ll then practice the move with a partner in a controlled setting. Beginners usually start with foundational techniques like guard retention, basic sweeps, and simple escapes.
After drilling the technique, some classes include positional drilling, where you try to apply what you’ve learned against light resistance. Finally, if sparring (also called “rolling”) is part of the class, you’ll engage in live grappling against a partner. Some gyms don’t allow brand-new students to roll right away, so don’t worry if you sit this part out at first.
Class usually ends with a cool-down and stretching session, helping to prevent injuries and aid recovery.
Overcoming the First-Class Jitters
Feeling lost in your first class is completely normal. You won’t remember most of the techniques, and that’s okay. The important thing is to stay relaxed and focus on learning, not performing perfectly.
One of the biggest mistakes new students make is holding their breath or using too much strength. Instead, focus on breathing naturally and moving efficiently. Also, don’t be afraid to tap out. Submitting doesn’t mean you failed—it’s a fundamental part of learning and staying safe.
After class, expect to feel physically exhausted but mentally energized. Your muscles will be sore in ways you didn’t anticipate, but over time, your body will adapt to the unique demands of grappling.
The White Belt Mindset: How to Approach Your First Few Months
As a beginner, your focus should be on survival and learning, not winning. Every black belt you see started as a white belt who struggled through the same process. Consistency is more important than intensity. Training two to three times per week will allow you to progress steadily without burning out.
After each class, take a few minutes to write down what you learned. Even if you don’t fully understand the techniques yet, keeping a simple training journal can help you retain information over time.
Common Beginner Mistakes and How to Avoid Them
Many beginners make the mistake of trying to muscle their way through techniques instead of focusing on leverage and positioning. Strength might work at first, but against a skilled opponent, it will fail. BJJ rewards those who think strategically rather than those who rely purely on athleticism.
Another common issue is holding your breath while rolling. This leads to quick exhaustion. Instead, practice breathing calmly and staying relaxed, even in tough situations.
Lastly, don’t compare yourself to others. Progress in BJJ is highly individual. Some people pick up certain techniques faster than others, but that doesn’t mean you’re not improving.
Conclusion: Just Keep Showing Up
Your first class is only the beginning. You will struggle, get submitted, and feel frustrated at times—but if you keep showing up, you will improve. The hardest part of BJJ isn’t learning techniques; it’s simply staying consistent.
In the next chapter, we’ll cover the fundamental movements of BJJ, helping you develop a strong foundation for everything to come. Until then, keep an open mind, enjoy the process, and embrace the journey ahead. You’re officially on the path to becoming a grappler!