Don't Start BJJ Without Reading This: The Beginners Guide to Jiu Jitsu

Starting your journey in Brazilian Jiu Jitsu can feel overwhelming. You might wonder, "Where do I even begin?" This guide offers essential tips to help you navigate your first steps in BJJ. You will learn about understanding the basics, choosing the right academy, and engaging with the supportive Jiu Jitsu community. By following these tips, you’ll gain confidence, set realistic training goals, and feel more at ease as you embark on your martial arts journey. Let’s simplify your path to success in Brazilian Jiu Jitsu!

Understand the History of Jiu Jitsu

Brazilian Jiu Jitsu (BJJ) traces its origins to the early 20th century when Japanese Judo expert Mitsuyo Maeda brought his knowledge of grappling and ground fighting to Brazil. It was there that the Gracie family, led by Carlos and Helio Gracie, adapted and refined the techniques to create a system that focused on leverage, positioning, and submissions—allowing smaller practitioners to overcome larger opponents. This evolution laid the foundation for what we now know as Brazilian Jiu Jitsu.

In the 1990s, BJJ exploded onto the global stage when Royce Gracie entered the first Ultimate Fighting Championship (UFC) events. Competing against larger, stronger opponents, he dominated the tournament using his family’s unique grappling style. His success showcased the effectiveness of BJJ in real combat situations, leading to a surge in interest worldwide. Soon after, academies began opening across the United States, making BJJ more accessible to martial artists and hobbyists alike.

Today, Brazilian Jiu Jitsu is one of the fastest-growing martial arts globally, with practitioners training for self-defense, fitness, and competition. From professional MMA fighters to everyday people seeking a new challenge, BJJ has become a key discipline in modern martial arts. With thousands of academies worldwide and major tournaments like the IBJJF World Championships and ADCC Submission Wrestling, Jiu Jitsu continues to evolve and inspire new generations of grapplers.

Familiarize Yourself With Key Terminology

Brazilian Jiu Jitsu (BJJ) can feel like learning a new language at first. Some call it BJJ, others refer to it as Gracie Jiu Jitsu or simply "grappling." While you don’t need to memorize every term right away, understanding a few key words can help you feel more comfortable on the mats.

For example, "guard" is a foundational position where you use your legs to control an opponent, while "mount" is when you're on top in a dominant position. A "submission" refers to techniques like armbars or chokes that force an opponent to tap out. You might also hear references to related grappling arts, like judo & wrestling, which influences BJJ with throws and takedowns.

Don’t stress if you don’t know all the terms right away—your coaches and training partners will guide you. Over time, the terminology will become second nature, just like the techniques themselves.

Learn About Different Jiu Jitsu Styles

Recognize Basic Brazilian Jiu Jitsu (BJJ) has evolved into several styles, each catering to different goals. The two most common forms are Gi and No-Gi Jiu Jitsu. Gi training involves wearing a traditional kimono, allowing for grips on the fabric to control and submit opponents. No-Gi, on the other hand, is practiced in rash guards and shorts, focusing on speed, body control, and wrestling-based techniques. Both styles have their benefits, and many practitioners train in both to become well-rounded grapplers.

Beyond attire, BJJ also differs based on self-defense vs. competition-based training. Traditional self-defense Jiu Jitsu focuses on practical techniques for real-world scenarios, teaching students how to escape dangerous positions and defend against strikes. Competitive BJJ is split into sport-based (points tournaments like IBJJF) and submission-only formats (like ADCC, CJI, and MMA Jiu Jitsu). Sport BJJ rewards positional control and tactical scoring, while submission-only tournaments emphasize finishing your opponent with chokes or joint locks.

As you start your journey, think about what excites you most—do you want to train for real-life self-defense, test yourself in competitions, or simply enjoy the challenge of grappling? Whatever your goal, understanding these styles will help you choose the right path in Jiu Jitsu.

Techniques and Positions

When starting Jiu Jitsu, the biggest mistake beginners make is focusing too much on flashy submissions before learning the fundamentals of escaping bad positions. According to world-renowned coach John Danaher, your first priority should be getting comfortable under pressure—learning how to survive, escape, and regain control when pinned. This foundation will serve you far better in the long run than trying to force submissions too early.

Key positions like guard, mount, and side control dictate how a match plays out. If you're stuck under mount or side control, your ability to stay calm, frame, and escape is what allows you to keep training effectively. Once you develop strong defensive skills, everything else—like attacks and submissions—becomes easier.

As you progress, you'll begin learning high-percentage techniques such as the armbar and rear-naked choke, but don’t rush it. Build your base first. Mastering positional control and escapes before submissions will make you a far more dangerous grappler in the long run.

Choosing the Right Academy or Instructor

Researching local Jiu Jitsu gyms is your first step toward beginning your martial arts journey. It's important to evaluate instructor credentials and experience to ensure quality training. Attending a trial class allows you to assess the environment and teaching style. Each of these aspects will help you find the right fit for your Jiu Jitsu practice, enhancing your overall experience.

Research Local Jiu Jitsu Gyms

Finding the right Jiu Jitsu gym is just as important as learning the right techniques. Start by researching local gyms through Google Reviews and social media to see what students say about their experience. Look for reviews that mention the coaching style, gym culture, and how beginners are treated—these are strong indicators of whether a gym will be a good fit for you.

Visiting a gym in person is essential. Watch a class, observe how instructors interact with students, and see if the training atmosphere feels supportive and welcoming. A great gym will offer beginner-friendly classes that focus on skill development and community, rather than just throwing you into hard sparring on day one.

Evaluate Instructor Credentials and Experience

A knowledgeable instructor can make or break your Jiu Jitsu journey. When evaluating a gym, look for coaches with recognized belts, competition experience, and a track record of teaching students at all levels. A great instructor will not only demonstrate strong technique but also explain concepts clearly and tailor instruction to beginners.

Don't be afraid to ask about their background. How long have they been training? Do they compete? What’s their philosophy on teaching new students? A good instructor is approachable and focused on student development, while a red flag is someone who dodges questions or discourages cross-training at other gyms.

Beware of McDojos and Cult-Like Gyms

Not all Jiu Jitsu gyms are created equal. Some operate as McDojos—gyms that focus more on collecting fees than actually teaching effective Jiu Jitsu. Others have cult-like atmospheres, where students are pressured to obey unnecessary rules, discouraged from cross-training elsewhere, or forced into expensive contracts with hidden fees for belts, testing, or mandatory gear.

A legitimate Jiu Jitsu gym encourages critical thinking, respects your freedom to train anywhere, and values your progress over your wallet. If something feels off, trust your gut and find a gym that genuinely supports your growth.

Attend a Trial Class

A trial class is the best way to see if a Jiu Jitsu academy is the right fit for you. This firsthand experience lets you observe the instructor’s teaching style, interact with students, and get a feel for the gym’s culture. A welcoming and supportive environment can make all the difference in your learning and long-term progress.

During your trial, pay attention to the energy of the class—are students engaged, respectful, and eager to help beginners? Training partners play a huge role in your development, so finding a gym with like-minded, committed practitioners will set you up for success on your Jiu Jitsu journey.

What Gear Do You Need to Start Jiu Jitsu?

Getting started in Brazilian Jiu Jitsu (BJJ) doesn’t require a big investment. At first, all you need is a tight-fitting T-shirt (preferably a rash guard) and shorts or leggings without pockets. This ensures safety while rolling and prevents fingers or toes from getting caught in loose fabric.

Once you decide that BJJ is for you, you can begin investing in proper training gear, including a gi for traditional training or additional no-gi gear like rash guards and spats. Whether you purchase from your gym, local sports stores, or online retailers, choosing durable, well-fitted gear will improve your training experience.

Selecting Your First Gi

If you plan to train in the gi, selecting the right one is important. Look for a gi that is lightweight yet durable, allowing for comfort and movement while grappling. Popular, high-quality brands include:

✅ Fuji – Affordable, durable, and beginner-friendly.

✅ Tatami – A solid choice for comfort and longevity.

✅ Hayabusa – Stylish and high-performance but slightly more expensive.

✅ Shoyoroll – Premium brand favored by competitors.

Most BJJ gyms sell gis in-house, which can be a great option to ensure the right fit. You’ll also need a belt to signify your rank, usually provided when you begin training.

When to Invest in Additional Training Gear

After consistent training, you may want to expand your gear:

🔹 Rash Guards & Spats – Protects your skin and reduces mat burns.

🔹 Mouthguard – Essential for sparring and live rolling.

🔹 Grappling Shorts – Designed for flexibility and durability.

🔹 Knee Pads – Useful for those with sensitive knees.

Remember, you don’t need to buy everything at once. Start simple, train consistently, and invest in quality gear as you progress!

Stay Clean, Stay Safe: Hygiene & Gear Maintenance in Jiu Jitsu

Maintaining proper hygiene is essential in Brazilian Jiu Jitsu (BJJ) to ensure a safe and respectful training environment. Before every class, shower and wear clean gear to minimize the risk of skin infections like ringworm or staph. One of the most overlooked hygiene habits is keeping your fingernails and toenails trimmed—long nails can cause accidental scratches and increase the chance of infections spreading.

Keeping Your Gear in Top Shape

Regularly wash your gi, rash guards, and training gear after every session to prevent bacteria buildup and unpleasant odors. Let your gear fully dry before storing it to avoid mildew. If you notice any rips or excessive wear, replace your gear before it becomes a safety issue.

By prioritizing hygiene and maintenance, you create a safer, cleaner, and more enjoyable training experience for yourself and your teammates.

Setting Realistic Goals for Your Jiu Jitsu Journey

Starting Brazilian Jiu Jitsu (BJJ) can be overwhelming, but setting realistic, flexible goals will help keep you motivated and progressing at a pace that works for you. Whether you're training for fitness, self-defense, competition, or just for fun, your goals might shift over time—and that’s perfectly normal. BJJ is a lifelong journey, and the best way to stay committed is to focus on consistent training, self-improvement, and enjoying the process rather than rushing toward a specific belt color.

Train With Purpose—Focus on One Thing at a Time

Progress in Brazilian Jiu Jitsu happens when you train with intention rather than just going through the motions. Instead of trying to improve everything at once, pick one focus per class or open mat—whether it’s escaping mount, improving your guard retention, or getting to inside control. By narrowing your attention, you’ll make faster, more noticeable progress and avoid feeling overwhelmed.

This approach keeps training structured but flexible—you can adjust your focus based on what you’re struggling with or what your coach emphasizes that day. Over time, these small improvements will stack up, leading to a well-rounded and effective Jiu Jitsu game.

Keep a Journal—Track the Highs & Lows

BJJ is full of small victories and frustrating setbacks. Keeping a training journal helps you reflect on what worked, what didn’t, and how your game is developing. Over time, you’ll see progress in areas you hadn’t even noticed. Journaling also reminds you of those breakthrough moments—the first time you successfully escape a tough position, land a submission, or survive a tough roll with an upper belt.

Belts Matter, But They Don't Define You

The belt system in BJJ is a great roadmap, but it’s not the only measure of progress. Some people fixate on promotions, but the real growth happens on the mats. Instead of chasing stripes and belts, focus on feeling more comfortable in tough positions, controlling your breathing, and sharpening your techniques. The belts will come in time, but your skills—not the color around your waist—are what truly define your progress.

Developing a Strong Jiu Jitsu Mindset

Brazilian Jiu Jitsu is as much a mental challenge as it is a physical one. Progress takes time, and the journey comes with highs and lows. Learning to stay patient, push through frustrations, and embrace the learning process will help you improve faster and enjoy training more. From managing self-doubt to overcoming tough training days, a strong mindset will keep you coming back to the mats.

Patience and Consistency

A common mistake beginners make is expecting immediate progress. In BJJ, there are no shortcuts—you need to show up consistently and put in the work. Some days, you’ll feel like everything is clicking. Other days, you’ll get stuck in bad positions over and over again. That’s normal. The key is embracing small wins—did you survive longer against a tough opponent? Did you remember a new technique? Those little improvements add up over time.

Think of BJJ as a long game, not a quick fix. Show up to class regularly, even on days when you don’t feel like it, and you’ll be amazed at how far you progress in just a few months.

Overcoming Common Mental Barriers

Feeling overwhelmed? That’s part of the process. Many beginners struggle with self-doubt, fear of looking bad, or frustration when they don’t pick up techniques quickly. Everyone feels this way at some point—even black belts started as confused white belts.

Instead of worrying about mistakes, focus on learning from them. The best grapplers aren’t the ones who never fail—they’re the ones who fail, adjust, and try again. If you’re struggling, ask your coach or a teammate for advice. Most people at a good gym want to help you improve.

Resilience: Get Comfortable Being Uncomfortable

Jiu Jitsu will push you out of your comfort zone. You’ll be stuck under bigger opponents, you’ll tap out countless times, and you’ll feel like you’re not improving fast enough. But pushing through those moments builds mental toughness.

The mats are a great equalizer—no matter your background, job, or strength, everyone has to learn how to deal with pressure, discomfort, and adversity. Over time, you’ll realize that Jiu Jitsu isn’t just about learning techniques—it’s about developing a mindset that helps you handle challenges on and off the mats.

BJJ: Growth on the Mats and in Life

Brazilian Jiu Jitsu is more than just a martial art—it’s a tool for personal development that carries over into every aspect of your life. The discipline, patience, and problem-solving skills you develop on the mats will make you more resilient in your daily challenges. Learning to stay calm under pressure in sparring translates to handling stress at work, navigating difficult situations, and building unshakable confidence. As you push past frustration and setbacks in training, you’ll realize you’re capable of overcoming far more than you ever imagined. Whether it’s in your career, relationships, or personal goals, the mindset you develop in Jiu Jitsu will help you tackle life with determination and focus. 🥋

Engaging With the Jiu Jitsu Community

One of the best parts of training BJJ is the tight-knit community. Whether you're rolling with teammates, attending seminars, or competing in local tournaments, surrounding yourself with like-minded people makes the journey even more rewarding.

Attending Seminars and Workshops

Seminars are a great way to learn from high-level instructors and pick up details you might not get in regular class. Many top competitors and black belts host workshops where they break down specific techniques and strategies that can level up your game. Even as a beginner, attending a seminar helps you expand your knowledge and connect with other practitioners.

Test Yourself in Local Tournaments (If You Want To)

Competing isn’t a requirement, but it’s a great way to challenge yourself and test what you’ve learned. Even if you’re not interested in competition, watching or supporting teammates at tournaments can be inspiring and motivate you to keep improving.

If you do decide to compete, go in with the mindset that it’s just another training session—win or lose, you’ll gain valuable experience. Plus, tournaments are a great way to meet new people and immerse yourself in the larger Jiu Jitsu community.

Connecting With Fellow Practitioners Online and Offline

There are countless online communities dedicated to Jiu Jitsu. Whether it’s forums, Facebook groups, or Reddit discussions, connecting with others can provide training tips, motivation, and insight.

But the best connections happen in person. Find a training partner who shares your goals, stay after class to drill, and build relationships with your teammates. Jiu Jitsu is a solo sport, but no one improves alone.

Conclusion: Your Jiu Jitsu Journey Starts Now

Starting Brazilian Jiu Jitsu might feel intimidating, but it’s one of the most rewarding decisions you can make. Whether you’re looking to get in shape, build confidence, or simply challenge yourself in new ways, BJJ delivers real results—physically, mentally, and emotionally.

If you’re in Port Orange or the Daytona Beach area, we invite you to train with us at Stadium MMA. Whether you're a complete beginner or have some experience, our welcoming community, expert coaches, and structured classes make it easy to start your journey the right way. Grab a free 7-day pass and see why so many people fall in love with this sport.

Not local? No problem! Find a reputable gym near you, step onto the mats, and start training. Jiu Jitsu is life-changing, and the sooner you begin, the sooner you'll experience its incredible benefits.

We’d love to hear about your journey! Leave a comment below and tell us where you're training, what you’re working on, or any questions you have about getting started. And if you’re on social media, tag us in your progress—we’d love to cheer you on! Get after it, and we’ll see you on the mats! 🥋🔥

Coach Kelly AKA @fightchase

Owner Stadium MMA