Brazilian Jiu-Jitsu (BJJ) is one of the most rewarding sports you can try. However, walking onto the mats for the first time can feel a little intimidating.
You’re in a room full of people wearing pyjama-like uniforms, speaking a mix of English and Portuguese, and practising moves that look like something out of a film. Feeling out of place is completely normal.
The good news is that every black belt in that room once felt exactly like you do now. They also struggled with shrimping across the mat, tying their belt properly, and remembering which way to roll during warm-ups. Learning BJJ is a journey, and the early days are about learning good habits and sticking with it long enough to see progress.
In this guide, we’ll share ten beginner BJJ tips to make your first months easier, keep you safe, and help you enjoy training.
1) Focus on Showing Up
When you’re just starting martial arts, the hardest part can be simply getting yourself to class. In the beginning, your main goal is not to win rounds or nail submissions. It is to get into the habit of showing up regularly. Aim for two or three sessions a week, even if you feel tired or awkward.
Progress comes from time on the mats. The more often you train, the quicker things start to make sense. Long breaks make it feel like you are starting from scratch each time. Treat training like brushing your teeth: just something you do without overthinking it.
2) Learn to Relax
Most beginners tense up as soon as they start rolling. You grip too hard, hold your breath, and try to muscle your way through every position.
The problem is that BJJ punishes stiffness. It wears you out quickly and makes it easier for someone to sweep or submit you.
Work on breathing steadily and staying loose. A relaxed body reacts faster and finds better angles. Think smooth, not strong. If you feel yourself starting to panic, pause for a second, take a breath, and reset.
3) Don’t Worry About Winning
Rolling isn’t about proving you’re tougher than your training partners. The goal is to test what you have learned and figure out where you are going wrong. Getting submitted five times in a five-minute round just means you have discovered five new lessons to work on.
Tap early and tap often. There is no shame in it. Tapping lets you train again tomorrow without nursing a sore elbow or neck. Your ego will recover far faster than an injured joint ever will.
4) Ask Questions
BJJ has a lot of terminology and subtle details. Don’t be shy about asking your instructor or training partners for clarification. Many higher belts love helping beginners; they were in your shoes not long ago.
A good rule when you’re learning BJJ is to ask questions right after drilling a technique, while it’s still fresh. If you wait until the end of class, you might forget what confused you in the first place.
If you are shy, start with simple questions like “Did I place my hand in the right spot?” or “What should I focus on first?” Small questions typically lead to big breakthroughs in your learning.
5) Drill the Basics
Scrolling through Instagram might make you want to jump straight to flashy submissions, but the basics are where your progress starts. Positions like guard, side control, and mount form the foundation for everything else in Brazilian Jiu-Jitsu.
Spend time drilling basic escapes, guard retention, and posture. These skills keep you alive during sparring and stop you from getting crushed for five minutes straight. Once your defence is good, everything else becomes much more enjoyable.
6) Look After Your Body
BJJ can be rough on the body if you ignore recovery.
Stretch after class to keep your joints and muscles loose, drink plenty of water, and get enough sleep so your body can heal. Listen to small aches and pains before they become bigger problems.
Hygiene is just as important as recovery. Keep your nails trimmed to avoid scratching training partners. Shower before class if you have come straight from work or the gym, and always shower afterwards. Wash your gi or rashguard after every session. A clean training partner is a welcome training partner, and good hygiene keeps the whole team healthy.
7) Learn to Fall and Shrimp
Two movements you’ll repeat endlessly as a beginner are breakfalls and shrimps.
- Breakfalls teach you to land safely when thrown or swept.
- Shrimping helps you escape from bad positions and create space.
Put extra effort into these drills, even if they feel repetitive or boring. A good breakfall can save you from injury, and a smooth shrimp can turn a terrible position into a chance to escape or counterattack. These movements are the building blocks of your defence and will make the rest of your training much easier.
8) Find the Right Training Partners
Rolling with different people is one of the best ways to learn, but choosing the right partners, especially as a beginner, is incredibly important.
Look for training partners who go at a controlled pace, give you space to work, and explain things if you get stuck. Higher belts who roll gently and offer tips are some of the most valuable people you can train with.
Be cautious of the partner who treats every round like a tournament match or cranks submissions without giving you time to tap. Training is about improving, not getting injured. If something feels unsafe, like too much pressure, a submission held too long, or a partner being reckless, speak up. A healthy gym culture fosters open communication and prioritises the well-being of its members.
9) Keep a Training Journal
Writing down what you learned after class helps you remember it. Even just a quick note about the day’s technique and what worked (or didn’t work) during sparring can help you spot patterns over time.
You don’t need anything fancy: a cheap notebook or a notes app works fine. Looking back a few months later and seeing how far you’ve come is one of the most satisfying parts of learning BJJ.
10) Be Patient
BJJ is a long game. Belts take years to earn, and progress can feel painfully slow at times. You might feel like you’re getting worse before you get better. That’s normal.
Measure success in small wins: escaping a position you couldn’t last month, holding side control for more than a few seconds, or remembering to breathe during a tough roll. These moments add up, and before you know it, you’ll be the one helping a new white belt through their first class.
Final Thoughts
Starting Brazilian Jiu-Jitsu is humbling, challenging, and incredibly rewarding all at once.
While you’ll get tapped out, forget techniques, and feel exhausted, you’ll also meet great people and get fitter.
Keep showing up, stay calm, and focus on learning instead of winning. These ten BJJ beginner tips will help you build a strong foundation and make those first months far more enjoyable.
Are you in Gloucester or the surrounding area and thinking about starting martial arts? Come join us at Gracie Barra Gloucester. Our instructors are approachable, our classes are structured to help you improve at your own pace, and the community is supportive from day one.
Contact us to try a class and see how much progress you can make when you’re training with people who want you to succeed.
Frequently Asked Questions
1) How do beginners succeed in BJJ?
Success in BJJ comes from showing up consistently, listening to your coaches, and focusing on the basics. Don’t rush belts or submissions. Just build good habits, stay patient, and give yourself time to improve.
2) What should I avoid as a white belt?
Avoid muscling through techniques, holding your breath, and resisting every position. Don’t skip warm-ups or ignore hygiene. Focus on learning, not winning rolls, and protect your training partners as carefully as you protect yourself.
3) What mistakes should beginners avoid?
Common mistakes include holding your breath, resisting taps, chasing flashy moves, and ignoring injuries. Trying to learn too much at once can slow your progress. Stick to the fundamentals and ask questions when things don’t make sense.
4) How do I prepare for my first BJJ class?
Show up with a clean kit, short nails, and an open mind. Bring water, wear comfortable clothes if you don’t have a gi, and let the instructor know it’s your first class. Most of all, relax and enjoy it.