Surviving Your First BJJ Class: What to Expect and How to Prepare in 2024

Butterflies in your stomach? Heart racing? That’s the thrill of starting BJJ. We’ve all been there – stepping into the unknown, a mix of excitement and nerves. But don’t worry. I’m here to calm those jitters with essential first BJJ class tips. Let’s turn that nervous energy into confidence as you begin your jiu-jitsu journey.

What is Brazilian Jiu-Jitsu (BJJ)?

Having previously trained in Karate, Filipino Kali and Jeet Kune Do, I thought I had a solid grasp of the martial arts. But when I decided to explore BJJ to develop my “ground game,” I quickly realized I was stepping into a new world. I expected it to be challenging, but the depth and complexity of BJJ continue to amaze me.

BJJ’s origins trace back to early 20th century Brazil, where the Gracie family refined Japanese jujutsu and judo techniques into a highly effective ground-fighting system. What sets BJJ apart is its focus on leverage, technique, and strategy rather than relying solely on strength or athleticism.

The core of BJJ lies in its ground techniques, which was precisely what I was looking to develop. However, I soon discovered that “developing my ground game” meant far more than I initially imagined. BJJ is like a chess match, where you constantly work to gain advantageous positions and ultimately submit your opponent through joint locks or chokes. The level of detail in each technique and the countless possibilities in every position create an endless learning curve – in the best way possible.

One key aspect distinguishing BJJ from many traditional martial arts is the emphasis on live sparring or “rolling” in almost every class. This real-time application of techniques against a resisting opponent provides an unparalleled learning experience. It’s intense, challenging, and incredibly enlightening. Despite my karate background, nothing prepared me for my first roll’s epic failure.

Once I started practicing BJJ, I understood its effectiveness for self-defense better. The ability to control an opponent on the ground, regardless of size difference, is a game-changer.

For those from other martial arts backgrounds or complete beginners, understand that BJJ will challenge you in ways you haven’t experienced before. It’s not just about learning new techniques; it’s about developing a new way of thinking about movement, leverage, and strategy. And it’s precisely that mental challenge that makes this journey so rewarding.

Ready to get started In BJJ? Check out my Ultimate Beginners Guide to Brazilian Jiu-Jitsu.

Essential Gear for Your First BJJ Class

Here’s what I learned about essential gear for your first BJJ class:

1. First and foremost, check with your academy about their gear policy for newcomers. Many schools allow you to attend your first class without a gi, giving you a feel for the art before investing in equipment. Some may even offer loaner gis for beginners. It’s always best to ask ahead rather than assume.
   
2. BJJ gis are typically thicker and more durable to withstand constant gripping and pulling. A karate gi, on the other hand, will be lighter. Often, a judo gi will be even heavier than a BJJ gi. Ensure you get a proper gi if you continue with BJJ. But for your first class, don’t stress if you don’t have one yet.
   
3. For most beginners, you’ll be starting with gi BJJ. No-gi classes are usually introduced later or are part of a separate curriculum. So unless you’re specifically joining a no-gi gym (less common for beginners), expect to be training in a gi most of the time.
   
4. Now, let’s talk about hygiene. The close contact nature of BJJ means hygiene is crucial – it’s more akin to wrestling than some of the primarily stand-up striking arts like karate in this aspect. In BJJ, you’re not just standing and occasionally making contact like in karate. You’re constantly in close quarters with your training partners, often in positions where you breathe in each other’s faces. This proximity makes proper hygiene not just a courtesy but a health necessity.
   
5. Always shower before class and wear clean gear. Trim your fingernails and toenails short to prevent scratching your partners. Remove any jewelry that could catch on clothing or skin. Bring a towel to wipe away sweat during training, and always wear flip-flops when walking off the mat to prevent the spread of foot fungi.
   
6. Wash your gi after each training session. Bacteria thrive in the damp environment of a sweaty gi, and letting it sit can lead to some pretty nasty smells and potential skin infections.
   
7. Wear a rash guard under your gi top. A rash guard helps prevent skin-to-skin contact and reduces the risk of mat burn.
   

Remember, while having the right gear is essential, don’t let it stop you from starting. Many schools accommodate beginners and understand that you’re just testing the waters. The most important thing is to show up with an open mind, ready to learn.

Pre-Class Preparation: Setting Yourself Up for Success

Proper preparation can make your first BJJ class a success. Here’s what I learned:

1. Research the gym and instructor. Check reviews and credentials.

2. Visit multiple gyms if possible – most offer free trial classes. Check out my article on how to choose the best BJJ gym

3. Don’t overwhelm yourself with techniques from videos. Come with an open mind.

4. Work on flexibility and mobility, especially if you’re coming from a sedentary lifestyle.

5. Arrive early to observe and warm up.

6. If you need to eat – make sure it’s a light meal and no sooner than 2-3 hours before class. Stay well-hydrated.

Remember, your first class is about learning, not perfection. Be open-minded and ready for a challenging but rewarding experience.

The Structure of a Typical BJJ Class

When I first started BJJ, I was eager to dive right into rolling, but I quickly learned there’s a method to the madness. Here’s what you can typically expect in a beginner-friendly BJJ class:

Warm-up exercises and drills usually kick things off. Don’t be surprised if this feels like a workout in itself! BJJ warm-ups often incorporate movements specific to grappling, like shrimping (a hip escape motion) and forward rolls. These drills serve a dual purpose: they prepare your body for training and help ingrain fundamental movements used in techniques.

After the warm-up comes the technique demonstration and practice. The instructor will typically show a technique or a series of related techniques, often building on what was covered in previous classes. Pay close attention during this part – mentally noting key details and common mistakes the instructor points out can be incredibly helpful.

You’ll pair up with a partner during the practice portion to drill the technique. This is where the real learning happens. Don’t be afraid to ask questions or request another demonstration if you’re unsure about something. Asking questions is encouraged and helps everyone learn.

As a beginner, you might be eager to jump into live rolling, but most academies introduce this gradually – and for good reason. While rolling is an essential part of BJJ training, it’s also where injuries are most likely to occur, especially for newcomers who aren’t yet familiar with their physical limits or proper technique.

Instead, you’ll likely start with positional sparring. This is where you and a partner start from a specific position and work on applying or escaping from certain techniques. It’s a controlled environment that allows you to practice what you’ve learned without the full intensity of free rolling.

As you progress and become more comfortable with different positions and techniques, you’ll gradually be introduced to live rolling. This progression is designed for your safety and to ensure you build a solid foundation before jumping into the deep end.

Remember, being a white belt is vulnerable. It’s easy to accidentally put yourself or your partner in compromising positions that could lead to injury. The structured approach to learning—moving from drilling to positional sparring and eventually to rolling—is there to protect you and help you develop proper technique and body awareness.

Every academy has its unique structure, so your experience might vary slightly. Trusting the process, being patient, and focusing on learning rather than “winning.” Before you know it, you’ll safely navigate the mats with increased confidence and skill.

BJJ Etiquette: Do’s and Don’ts for Newcomers

Do:

1. Practice impeccable hygiene – shower before class and wear clean gear.

2. Bow when entering/leaving the mat (This is school specific so ask) .

3. Address instructors properly (e.g., “Professor,” “Coach”). This is also school specific.

4. Tap early and often for safety.

5. Be a considerate training partner.

Don’t:

1. Wear shoes on the mat.

2. Talk excessively during class.

3. Refuse partners based on size, gender, or skill.

4. Use excessive force during drilling.

5. Ignore a partner’s tap.

Remember, everyone was once a beginner. Respect the tap, leave your ego at the door, and focus on learning.

Common Challenges for BJJ Beginners (and How to Overcome Them)

Dealing with physical contact and proximity:

BJJ involves close physical contact that can be initially uncomfortable. Good gyms are aware of this and may pair newcomers thoughtfully. Focus on techniques and body positioning, not the closeness. Comfort increases with time as you recognize it’s part of the art. If you ever feel unsafe or uncomfortable, speak up immediately. Learning to separate physical contact from personal discomfort is part of BJJ’s growth. This mental shift is an important aspect of your BJJ journey, regardless of gender.

Managing fatigue and building endurance:

BJJ’s physical demands caught me off guard. After my first few classes, I was exhausted like never before. Why? Unlike typical gym exercises, BJJ uses different muscles as you work close to the ground. Expect to be sore for a long time as your body adapts. As an older beginner, I had to consider recovery time carefully. I found a balance by stopping weightlifting and focusing on mobility exercises outside BJJ. I gradually increased my overall fitness with push-ups, squats, and core work to improve. Pacing myself during drilling and remembering to breathe correctly during techniques made a big difference. Eventually, you get used to these new demands, but it takes time and patience.

Feeling overwhelmed by the complexity:

The vast array of BJJ techniques and positions will overwhelm you at first. After classes, I often felt I’d retained only 10% of what was taught. By the next class, I seemed to remember even less. Techniques I thought I knew would suddenly vanish during positional rolling. My instructors were invaluable here. They emphasized that mastery takes time – a lot of time. Their advice to focus on relaxing, breathing, and surviving initially helped me manage my ego and enjoy my early days. They encouraged me to concentrate on the basics first rather than trying to learn everything simultaneously. Taking notes after class and asking questions proved helpful. This approach allowed me to build a solid foundation and enjoy learning without feeling overwhelmed.

Dealing with claustrophobia:

Being pinned or caught in certain positions can trigger claustrophobia. In BJJ, we call this “creating pressure,” for an untrained person, it can be awful at first. This was particularly challenging for me initially. My instructor always reminded us to ask two questions: Can I breathe? Am I getting hit in the face? If you can breathe without getting hit, you have time to relax, observe, and plan your next move. We’re not getting hit on the mat, so we need to focus on breathing. Over time, you’ll get used to being under pressure without tapping. However, it’s common to tap into pressure alone initially, and you shouldn’t feel bad about it. My instructor emphasized that adjusting takes time and tapping into pressure is part of the learning process. This advice helped me manage my reactions and gradually build comfort with these intense situations.

Overcoming the fear of failure or looking silly:

As beginners, it’s easy to feel self-conscious about not knowing techniques or making mistakes. The fear of looking silly is real. However, remember that everyone starts somewhere, and making mistakes is essential to the BJJ journey. You will find that your teammates support beginners, even though the higher belts expect white belts to make all the mistakes. Why? Because they have been there themselves.

These many mistakes are necessary for growth.

Dealing with soreness and minor injuries:

BJJ is tough on the body, especially for beginners. Before starting BJJ, I thought I understood soreness. A long weekend bike ride might leave me sore for a day or two, but it would pass. BJJ’s soreness, however, seemed relentless. It took me a year to establish a routine where my body didn’t feel constantly sore.

During this adjustment period, I learned to distinguish between normal muscle soreness and potential injuries. Still, because of the persistent soreness, I worried about getting enough recovery between workouts. Proper warm-up, stretching, and gradually building up training intensity helped me manage this.

I also learned not to hesitate to take a day off when my body needed it. This balance of consistent training and adequate rest was crucial in adapting to BJJ’s physical demands. I have learned that listening to my body is as important as pushing its limits.

What to Expect After Your First BJJ Class

After my first BJJ class, I experienced mixed emotions and physical sensations that I wasn’t quite prepared for. Here’s what you might expect:

Physical sensations

We’ve already talked about this, but don’t be surprised if you wake up the next day feeling sore in muscles you didn’t even know you had. This is entirely normal. BJJ engages my body in ways that regular gym workouts don’t – especially my forearms, core, and hip flexors.

You might also notice some light bruising, especially on your arms and legs, without soreness. These are a normal part of the grappling process. As your body adapts to the physical demands of BJJ, these bruises will become less frequent and noticeable.

Mental and emotional reactions

After your first class, it’s common to feel like you’ve only retained a fraction of what you’ve learned. Don’t dwell on this – it’s perfectly normal and part of the process. You’ll need countless repetitions of these techniques to apply them effectively, which takes time.

Emotionally, reactions can vary widely. Some people feel exhilarated after class, eager for the next one. Others might feel discouraged if they find the techniques challenging. I experienced a mix of excitement and humility. I was so excited to learn more, but at the same time, I was wondering how I could ever get to where I felt competent as I could see there was a vast amount I had yet to understand. This blend of emotions is typical and often fuels the continuous learning journey in BJJ.

Increased body awareness

After just one class, you might notice increased awareness of your body. BJJ requires you to be conscious of your limb placement, weight distribution, and overall positioning in ways you might not have considered before.

A new perspective on fitness and self-defense

Your first BJJ class might change how you think about fitness and self-defense. Unlike traditional workouts, BJJ provides a full-body workout while teaching practical self-defense skills. This realization was a big motivator for me to continue training.

Social connections

BJJ has a strong community aspect; many practitioners form lasting friendships through training. Don’t be surprised if you feel a sense of camaraderie with your training partners, even after just one class.

Curiosity and questions

In the days following your first class, you might have many questions. You may start looking up BJJ videos online or thinking about the techniques you learned. This curiosity is a great sign –you’re engaged and interested in learning more.

Remember, everyone’s experience is unique. The key is to listen to your body, stay patient with the learning process, and keep an open mind. If you enjoyed your first class, they keep coming back! Consistency is key in BJJ; the more classes you attend, the more comfortable and proficient you’ll become.

Tips for Continuing Your BJJ Journey

After your first BJJ class, you might wonder how to progress and maximize your training. Here are some tips I’ve found valuable for continuing the BJJ journey:

Establish a consistent training schedule

Consistency is key in BJJ. If you can only manage two weekly classes, stick to a regular schedule. Setting specific days for training helped me build a routine and made it easier to progress. Remember, consistent attendance, even if less frequent, is better than sporadic intense periods followed by long breaks.

Supplement with strength and conditioning

While BJJ is a great workout, supplementing with strength and conditioning can improve your performance. Focus on exercises enhancing core strength, grip strength, and endurance. Simple bodyweight exercises like push-ups, pull-ups, and squats are beneficial.

Balance training with recovery

BJJ uniquely stresses your body, especially for beginners or those with different fitness backgrounds. Your body needs time to adapt, particularly if you’re older or have pre-existing conditions.

Don’t rush into intense additional workouts. Ease into the demands on your body:

– Start with two BJJ classes a week, gradually increasing frequency or intensity

– Prioritize sleep (7-9 hours for most adults)

– Focus on proper nutrition for muscle repair

– Incorporate active recovery like light stretching or yoga on rest days

– Consider foam rolling or massage for muscle soreness

Discover your personal recovery schedule. Be patient and adjust as needed. Consistent training over time is more beneficial than intense bursts followed by long breaks.

Work on your flexibility and mobility

BJJ demands a good range of motion. Incorporating stretching and mobility work into your routine can help prevent injuries and improve your ability to execute techniques. Yoga can be particularly complementary to BJJ training.

Study outside of class

While mat time is irreplaceable, studying BJJ concepts off the mat can accelerate learning. Watch instructional videos, read books on BJJ, or analyze competition footage. Just remember to apply what you learn in class rather than trying to implement advanced techniques you’ve only seen online.

Focus on defense and survival skills early on

As a beginner, it’s tempting to want to learn all the flashy submissions. However, developing solid defensive skills and learning to survive in bad positions will serve you better in the long run. These skills will give you the confidence to experiment and take risks as you progress.

Embrace the BJJ lifestyle

BJJ is more than just a martial art; it’s a lifestyle. Engage with the BJJ community, attend seminars when possible, and consider competing if that interests you. The more you immerse yourself in the culture, the more you’ll get out of your training.

Keep a training journal

Some people find it helpful to keep notes after each class. Writing down new techniques, challenging positions, or questions for your next class can reinforce learning and track progress.

I’m not one to take notes after every class. However, I’ve habitually taken notes after my stripe tests, reminding myself what went well and what needs work. I constantly review these notes with my instructor within a few days of the test. This practice helps me focus on specific areas for improvement and ensures I’m on the same page as my instructor regarding my progress.

Be patient and celebrate small victories

Progress in BJJ will feel slow, especially when you first start. Be patient with yourself and celebrate small victories, like executing a technique successfully for the first time or lasting a bit longer during rolls. These small wins add up over time.

Communicate with your training partners and instructors

Don’t be afraid to ask questions or request feedback. Most BJJ practitioners are happy to help and share their knowledge. Clear communication also helps ensure safe training, especially when dealing with injuries or discomfort.

Stay humble and keep an open mind

BJJ is a lifelong learning journey. Even black belts constantly learn and refine their skills. Stay humble, be open to feedback, and always approach your training with a beginner’s mindset.

Conclusion

Stepping onto the mat for your first Brazilian Jiu-Jitsu class begins an exciting journey. Everyone who does BJJ starts precisely where you are now.

The key to success in BJJ lies in consistency, patience, and an open mind. Embrace the challenges, celebrate small victories, and don’t hesitate to ask questions. Your teammates and instructors are there to support you.

As you continue, you’ll discover BJJ is more than just a martial art. It’s a path to improved fitness, increased confidence, and a supportive community. So take a deep breath, step onto the mat, and prepare for an incredible journey of self-discovery!