Starting Brazilian Jiu-Jitsu (BJJ) is an exciting and transformative experience. It’s a martial art that not only teaches self-defense but also improves fitness, mental resilience, and problem-solving skills. However, stepping onto the mats for the first time can be overwhelming. With years of training and experience, I’ve seen many beginners struggle with the same challenges. The first few months are crucial, as they lay the foundation for your skills, mindset, and progression in the sport. To help you navigate this phase successfully, here are 10 essential tips that will set you up for long-term success in your BJJ journey.
1. Be Consistent
Like any new skill, progress in BJJ requires consistent effort. Aim to train at least 2-3 times per week, especially in your first few months. Missing too many sessions can slow your learning curve and make it harder to retain techniques. The more frequently you train, the more comfortable you become with the movements and the physical demands of the sport. Consistency also helps you build relationships with training partners and instructors, which enhances your overall experience and keeps you motivated. Even on days when you don’t feel like training, showing up is half the battle. The biggest mistake new students make is sporadic attendance, which leads to slow progress and frustration. Commit to regular training, and you'll see noticeable improvements in both technique and confidence.
2. Focus on the Fundamentals
It’s tempting to try flashy submissions or advanced techniques you see online, but mastering the fundamentals is what will truly make you proficient in BJJ. The foundation of your game should be strong, as everything else builds upon it. Focus on learning basic positions like guard, mount, side control, and back control. These positions dictate how well you can control your opponent and escape from bad situations. Understanding escapes, maintaining control, and applying basic submissions like the armbar and triangle will give you a strong foundation. Fundamentals are what separate high-level practitioners from those who struggle to progress. No matter how long you train, you’ll always find yourself refining these core techniques, as they are the backbone of effective Jiu-Jitsu.
3. Leave Your Ego at the Door
One of the biggest obstacles for beginners is managing their ego. In BJJ, you will get tapped—a lot. Losing during training isn’t a failure; it’s an opportunity to learn. If you approach every session with the mindset of winning rather than learning, you will stagnate. The best practitioners embrace this mindset and use every roll as a chance to improve. Being submitted by a lower belt or struggling against a more experienced training partner can be frustrating, but it is a natural part of the learning process. Instead of seeing it as a setback, analyze what went wrong and work on improving. Humility is essential in BJJ—there will always be someone better than you, and growth comes from embracing the challenges, not avoiding them.
4. Learn to Breathe and Relax
Many beginners make the mistake of using too much strength and tensing up during rolls. This leads to exhaustion and inefficient movements. Instead, focus on breathing deeply and staying relaxed. Smooth, controlled movements will make your techniques more effective and conserve your energy. Controlled breathing also helps regulate your heart rate, allowing you to train for longer without feeling completely drained. Over time, as you develop a better understanding of positioning, you’ll realize that efficiency beats brute force. Learning to stay calm under pressure is one of the greatest skills you’ll develop in BJJ. When you start rolling, focus on slowing down your breathing, maintaining a relaxed posture, and avoiding unnecessary tension in your body. The more relaxed you are, the more clearly you can think and react.
5. Ask Questions and Be Coachable
Your instructors and senior students are valuable resources—don’t be afraid to ask questions. If a position or technique doesn’t make sense, seek clarification. The best BJJ athletes are lifelong students, always looking to refine their knowledge. The more questions you ask, the deeper your understanding of the techniques and strategies will become. Some techniques may feel awkward at first, and minor adjustments can make a huge difference in execution. Avoid being stubborn or thinking you already know everything—BJJ is an evolving art that requires constant learning. Pay attention to details and listen to constructive feedback. The ability to take criticism and apply corrections is what will help you progress faster than anything else.
6. Drill, Drill, Drill
Repetition is the key to mastering techniques. It’s not enough to see a move once; you need to drill it repeatedly to develop muscle memory. Muscle memory allows you to react instinctively in live rolling situations rather than overthinking every movement. Focus on drilling key movements like hip escapes, technical stand-ups, and guard retention. The more time you invest in drilling, the more natural these movements will feel during live sparring. Even black belts drill fundamental techniques daily to maintain precision. If you struggle with a particular move, ask your instructor for solo or partner drills to reinforce it. Effective drilling will drastically improve your technique, making everything flow smoother during live training.
7. Spar Smart and Learn from Every Roll
Sparring (or "rolling") is a crucial part of BJJ training, but it’s not about proving dominance. As a beginner, focus on applying what you’ve learned, staying safe, and observing your mistakes. Avoid muscling your way through techniques and instead focus on executing proper form. Try to roll with a variety of training partners—higher belts can give you guidance, while peers at your level help you test your skills. Don’t be discouraged if you struggle in sparring early on; this is where the real learning happens. If you find yourself constantly stuck in the same position, ask your instructor for tips on improving that aspect of your game. The best competitors are those who approach sparring as a learning tool rather than a competition.
8. Take Care of Your Body
Brazilian Jiu-Jitsu is physically demanding, and injuries can set you back if you don’t take care of yourself. Prioritize stretching, mobility work, and proper warm-ups before class. Recovery is just as important—make sure you’re getting enough rest, staying hydrated, and fueling your body with proper nutrition. Overtraining can lead to burnout and injuries, so listen to your body and allow time for recovery. If you feel pain beyond regular soreness, take time off to heal rather than pushing through. Proper conditioning and recovery routines will keep you on the mats for years to come.
9. Find the Right Gym Culture
Not all BJJ gyms are the same. Some focus heavily on competition, while others emphasize self-defense or a more relaxed training environment. Take the time to observe the gym culture and ensure it aligns with your goals. A supportive and respectful training environment will help you stay motivated and enjoy your journey. Don’t be afraid to switch gyms if the atmosphere doesn’t feel right—your progress and enjoyment in BJJ depend heavily on the environment in which you train.
10. Keep a Training Journal
Write down techniques you learn in class, key takeaways from sparring, and personal insights can accelerate your growth in BJJ. A training journal allows you to track patterns in your game, recognize weaknesses, and reinforce learning. After each class, jot down key moves, successful strategies, and mistakes you made so you can revisit them in the future. Over time, this practice will give you a better understanding of your progression and areas to improve.
Conclusion
Starting your BJJ journey can feel overwhelming, but with the right mindset and approach, you will make steady progress. By focusing on consistency, fundamentals, and a willingness to learn, you will build a strong foundation that will serve you well in the long run. Remember, BJJ is a marathon, not a sprint—progress takes time, and the best thing you can do is stay patient and enjoy the process. Embrace the challenges, stay humble, and keep improving. Whether you’re training for self-defense, fitness, or competition, the skills you develop on the mats will translate to other areas of life. Now get out there, train hard, and most importantly—have fun!