BJJ Content Library

Do I need to be in shape before starting BJJ?

No! This is one of the biggest misconceptions about Brazilian Jiu-Jitsu. You don’t need to get in shape to start BJJ—you get in shape by doing BJJ. Most certified training centers have beginner programs specifically designed for people with zero previous experience and varying fitness levels. Your body will naturally adapt to the physical demands as you train consistently.

What should I wear to my first class?

For your first class, most gyms provide a gi (the traditional BJJ uniform) or allow you to wear comfortable athletic clothing—a plain t-shirt and athletic shorts with no pockets or zippers are perfect. Under the gi, people typically wear underwear, leggings, or spats, and under the gi top, a t-shirt or rash guard. Don’t invest in expensive gear until you’re sure BJJ is for you.

What happens in my first BJJ class?

Your first class will typically follow this structure:

• Warm-up (10-15 minutes): Basic stretching, mobility work, and fundamental BJJ movements like shrimping, bridging, and hip escapes
• Technique instruction (30-40 minutes): The instructor demonstrates 2-4 connected techniques, then you practice with a partner (usually another beginner or experienced student who helps you)
• Controlled sparring/positional training (15-20 minutes): Light, controlled practice where you apply what you learned—don’t worry, this is highly supervised for beginners

You’ll check in at the front desk, get changed, and the instructor will likely take first-day students aside for a personal introduction while experienced students review techniques.

Will I get hurt?

BJJ gyms prioritize safety, especially for beginners. You won’t be punched, kicked, or thrown into intense sparring on day one. Instructors teach proper techniques for falling safely, protecting joints, and communicating during practice. The key to staying safe is tapping early and often—when you feel uncomfortable or caught in a submission, simply tap your partner or the mat twice and they’ll immediately release.

How much do BJJ classes cost?

Average monthly fees: $100-$200 per month in most areas. Major cities typically charge $180-$250+ per month, while elite competition gyms may run $250-$300+ monthly. Some budget options offer $50-$80/month with limited class access.

Additional costs to consider:

• Initial gi (uniform): $50-$150
• Registration/enrollment fees: $50-$300 (one-time)
• Competition entry fees (optional): $50-$150 per tournament
• Annual cost estimate for first year: $1,500-$2,400

Many gyms offer your first class free or have trial periods, so shop around before committing.

How often should I train as a beginner?

For beginners, 2-3 times per week is the ideal starting point. This frequency allows your body to adapt to new movements while giving adequate recovery time.

• Casual training (1-2x/week): Good for fitness and hobby, slower progress
• Steady progress (2-3x/week): Optimal for beginners building a solid foundation
• Accelerated growth (4-5x/week): For serious students aiming to compete

Consistency matters more than volume—training 2-3 times weekly for months is far better than training every day for two weeks and burning out.

How long does it take to get a blue belt in BJJ?

On average, it takes 1.5 to 3 years of consistent training to earn a blue belt. However, this varies widely based on several factors like training frequency, natural aptitude, supplemental learning, and individual gym standards.

Realistic timelines:

• Fast track: 11-15 months (training 5-6x/week with prior experience)
• Average: 18 months to 3 years (training 3-4x/week consistently)
• Slower pace: 3-4+ years (training 1-2x/week or with long breaks)

Remember: BJJ is a marathon, not a sprint. It takes approximately 15 years of regular training to earn a black belt, so whatever pace you choose must be sustainable.

What are the belt levels in BJJ?

BJJ uses a five-belt ranking system for adults:

1. White Belt: Beginner (starting point)
2. Blue Belt: Fundamental proficiency (1.5-3 years)
3. Purple Belt: Intermediate skill (4-6 years total)
4. Brown Belt: Advanced technique (7-10 years total)
5. Black Belt: Expert level (10-15+ years total)

Each belt also has degrees (stripes) that mark progress within that rank.

What should I eat before BJJ training?

Timing is crucial: Eat a balanced meal 2-3 hours before training to allow proper digestion.

Ideal pre-training meal components:

• Complex carbohydrates (~0.25g per lb bodyweight): Rice, potatoes, oatmeal, whole grain bread, pasta, quinoa
• Lean protein (25-40 grams): Chicken, turkey, fish, eggs, Greek yogurt
• Limited fats and fiber: Helps prevent bloating and digestive discomfort
• Hydration: Water and electrolytes (especially if you sweat heavily)

Pre-training meal examples (2-3 hours before):

• Grilled chicken with brown rice and vegetables
• Turkey and avocado sandwich on whole wheat bread
• Oatmeal with fruit, honey, and nuts
• Quinoa and vegetable stir-fry
• Greek yogurt with berries and granola

Foods to avoid before training: High-fat foods (burgers, fries), excessive fiber (beans), sugary snacks (candy), dairy products, and fried food—all can cause discomfort or sluggishness during exercise.

What are the basic etiquette rules in BJJ?

BJJ has a strong culture of respect and discipline:

• Bow when stepping on/off the mat—shows respect for the training space
• Address instructors properly—use “Professor” or “Coach” as appropriate
• No shoes on the mat—wear sandals to the bathroom and remove them before stepping on the mat
• Maintain hygiene—trim nails, shower before class, wear clean gear, brush your teeth
• Show up on time—arrive early enough to change and be on the mat when class starts
• Don’t talk while the instructor is teaching—save questions for after demonstrations
• Tap early and respect taps immediately—safety comes first
• Start and end with a handshake or fist bump—show respect to training partners

Is it okay to tap out?

Absolutely, yes! Tapping is not only okay—it’s essential for safety and longevity in BJJ. Everyone taps, from white belts to black belts. Tapping early and often allows you to train injury-free for years. There’s no shame in tapping—it’s a sign of intelligence, not weakness.

Can I start BJJ with no martial arts experience?

Yes! Approximately 99.9% of new BJJ students have zero previous martial arts experience. Beginner programs are specifically designed for complete newcomers. You’ll learn everything from scratch, starting with the most fundamental movements and positions.

I’m worried about being the worst person in class. Is that normal?

Completely normal. Every black belt was once exactly where you are. The BJJ community is generally very welcoming and supportive of beginners. Remember: you’re not competing with others—you’re on your own journey. Focus on learning one technique at a time and showing up consistently.

What are the most common beginner mistakes?

The most common mistakes beginners make include:

• Using too much strength—technique beats strength
• Holding your breath—remember to breathe during positions and submissions
• Training too hard too fast—leading to burnout or injury within the first few months
• Comparing yourself to others—everyone progresses at their own pace
• Not asking questions—instructors want to help
• Skipping warm-ups—fundamental movements are crucial for long-term development
• Neglecting recovery—your body needs rest days to adapt and strengthen

How long before I can compete?

There’s no minimum time requirement, but most beginners wait 6-12 months before their first competition to develop basic competency in fundamental positions and submissions. Some academies encourage beginners to compete earlier to experience the pressure and learn faster. Talk to your instructor about when you’re ready.

What’s the difference between gi and no-gi BJJ?

• Gi (with uniform): Traditional training with the kimono, allows gripping the fabric for control and submissions. Slower-paced, emphasizes technique and patience.
• No-gi (without uniform): Training in rash guards and shorts, faster-paced, relies more on body control and wrestling-style grips. Often seen as more applicable to MMA and self-defense.

Most gyms offer both, and cross-training in both styles makes you a more well-rounded grappler.

Is BJJ good for self-defense?

Yes, BJJ is highly effective for self-defense, especially in close-quarters situations. It teaches you how to control and neutralize threats without relying on striking, making it particularly useful for real-world scenarios where you want to defend yourself without causing serious harm.