How to Set Realistic BJJ Goals for Beginners: A Step-by-Step Guide (2024)

Remember that feeling when you first stepped onto the mat? Overwhelming, right? Trust me, I’ve been there. The techniques seemed impossible, and it felt like everything you learned vanished the moment you needed it. Frustration doesn’t even begin to cover it.

But here’s the kicker: did you know that 63% of BJJ practitioners who set clear, realistic goals (realistic means BJJ goals for beginners!) in their first year stick around for the long haul? That’s right – more than half!

So, grab a seat, and let’s map out your BJJ journey together. I’ve got some game-changing tips that’ll keep you on the mat and loving every minute of it.

Brand new to BJJ? Check out my Ultimate Beginners Guide to BJJ!

The Beginner’s BJJ Journey: More Than Just “Keep Showing Up”

I sure do remember my first few days on the mats. I was flopping around like a fish out of water, wondering if I’d ever get the hang of this. Sound familiar?

Now, everyone says, “Just keep showing up.” They’re not wrong, but let’s be real – wouldn’t you rather have a game plan than just blindly stumble through?

Here’s what worked for me: setting small, achievable goals. I’m talking tiny victories, like lasting an extra minute in sparring without gassing out or surviving two minutes against that two-stripe white belt who usually rolls me from mount or taps me in 30 seconds. These might seem small, but trust me, they add up fast.

So, here’s your first lesson: cut yourself some slack. Set those bite-sized goals, celebrate every win (no matter how small), and remember – all those 2,3, and 4-stripe white belts – and even the blue and purple – belts started exactly where you are now.

You’ve got this, and I’m here to help you prove it!

Assessing Your Current Skill Level

Figuring out where you stand in BJJ can be tricky, especially when you’re just starting. I remember thinking I was “doing great” after one day when I made my training partner tap out. But then, the next time I was on the mat, everyone I rolled with totally destroyed me. What a reality check!

One of the best pieces of advice I can give is to lean on your instructor. They’ve seen countless students’ progress and can give you a pretty accurate assessment of where you’re at. Don’t be afraid to ask for feedback after class or during open mat sessions.

At the same time, realize where you are as a white belt beginner. Our instructors equate being a white belt to being an infant. We don’t know anything about the practice of BJJ. We are stumbling around. So, when you ask the question – how am I doing, you might hear something like, “You’re doing great.” Take that at face value, but realize it’s a statement relative to where you are in BJJ – you’re still a beginner!

Drilling and positional rolling are terrific “labs” that allow you to assess how easily you can move into different positions. Focus on learning the techniques rather than winning. I started keeping a BJJ journal to track my progress and identify areas where I struggled. It’s been a game-changer for setting realistic goals.

Short-Term BJJ Goals for Beginners

Here’s the deal: it’s all about the fundamentals. You’ll probably make this mistake – everyone does – of watching some flashy submission on YouTube and trying to pull it off during live rolling. Go ahead, let that failure be your wake-up call to get back to basics.

Our instructors hammer this home: your first goal should be to survive. That means getting used to relaxing and breathing normally, especially in pressure situations. These are foundational skills you’ll need as you progress.

Early on, I set a goal to improve my attacks from side control. I drilled the americana, kimura, and the paper cutter choke from different angles. Why? Because I was better at top side control than mount or guard when I first started. It was a position of relative strength for me – and I use “strength” loosely here because, let’s be real, I still didn’t know what I was doing. But this approach gave me clear goals and a way to measure progress. Landing that first kimura during positional rolling? That felt amazing.

Remember physical conditioning. BJJ will get you in shape, but getting in shape for BJJ is its own challenge. I started focusing on mobility exercises to boost my core strength and flexibility. The first time I rolled for a full five minutes without feeling like I was about to collapse was a major milestone.

Remember, these short-term goals are your stepping stones. They keep you motivated and help you see your progress, even when it feels like you’re just treading water. Keep at it!

Establishing Long-Term BJJ Aspirations

Long-term goals in BJJ are like the North Star – they guide your journey even when you’re feeling lost. For me, thinking about being good enough to wear a blue belt was my first big aspiration. It seemed impossibly far away at first but breaking it down into smaller milestones made it feel achievable.

Developing a well-rounded game is another great long-term goal. I realized I was relying too heavily on top side control and neglecting escapes from the bottom. So, I made it a point to work on surviving and escaping from the bottom. It was frustrating at first, and often still is, but I know it will pay off in the long run.

As an older athlete competition isn’t something I’m interested in at this point, but I have a bunch of younger colleagues who want to test themselves in that way. For them it is an incredible motivator. And you know what? Getting ready for an upcoming tournament is really what lights a fire under them to train harder and smarter.

SMART Goals in BJJ: A Framework for Success

Let’s talk about the SMART framework. It’s not just for the corporate world – it’s a real game-changer in BJJ too. Here’s how I’ve applied it to my own journey:

Specific: Forget vague goals like “get better at BJJ.” I started aiming for targets like “hit three successful guard passes in sparring this week.” It’s like having a GPS for your training – you know exactly where you’re headed.

Measurable: Tracking progress isn’t just satisfying – it’s crucial. I use an app to log my training and note successful technique applications. Watching those numbers climb? It’s like fuel for your motivation tank.

Achievable: Let’s get real here. Don’t set yourself up for disappointment by aiming to earn your blue belt in a year if you’re an average Joe (or Jane). Sure, if you’re 24-year-old championship wrestler training 6 days a week, that might be realistic. But for most of us? We need to set challenging but doable goals, like being able to learn to execute one new technique every month, the majority of the time, against people of your own age and skill level.

Relevant: Your goals should fit your BJJ journey like a well-worn gi. If competing isn’t your thing, why stress about winning a major tournament? Focus on what matters to you and your growth.

Time-bound: Deadlines aren’t just for work – they create urgency in BJJ too. I set specific timeframes for my goals, like “Successfully defend against the kimura 50% of the time by the end of this quarter.” It keeps me focused and pushing forward.

Remember, the SMART framework isn’t rigid – it’s a tool to help you progress. Use it to shape your BJJ journey, and you’ll be amazed at how much more focused and motivated you become. Now, let’s roll with those goals!

Balancing Technique Acquisition and Physical Preparation

Here’s the scoop: when you’re starting out, it’s okay to let BJJ be your primary workout.

Why? Because, trust me, you are gonna work muscles you didn’t even know you had!

If you come from a standup cardio and strength training background, brace yourself. BJJ is a whole different beast. You’ll develop new strengths and use your body in ways you never imagined. It’s like your body is learning a new language, and it needs time to adapt.

Here’s a pro tip: don’t stress if you need to take a break from the gym initially. Your body needs time to recover as it adjusts to this new routine. Listen to what it’s telling you. Pushing too hard too fast is a one-way ticket to burnout or injury.

Once you’ve got your BJJ sea legs, you can start considering supplemental training. When you do hit the gym, focus on exercises that complement your BJJ. Functional training is your new best friend. And let me tell you about grip strength – I really worked on this outside of class, and it’s been a game-changer on the mats.

As for nutrition, forget about fueling your training with junk food and energy drinks. A balanced diet with plenty of protein and complex carbs will keep you going through those tough sessions. And hydration? It’s crucial. Don’t hesitate to grab a drink during class to stay topped up.

Remember, BJJ is a marathon, not a sprint. Balance is key, but that balance might look different for everyone. Listen to your body, focus on technique, and let your physical preparation evolve alongside your BJJ journey. You’ve got this!

Overcoming Plateaus and Staying Motivated

Plateaus in BJJ. They’re like that annoying friend who overstays their welcome – frustrating, but temporary if you know how to handle them. In my first year, I didn’t hit any major walls, but I definitely had periods where I felt like I was treading water. Here’s the kicker: these often came right after I thought I was finally “getting” BJJ. Talk about an ego check!

Here’s what helped me navigate these choppy waters: I started talking to my instructor about these feelings. His advice? Keep showing up and focus on improving incrementally. Every now and then this is the reality check I need to stay grounded.

Finding a BJJ role model can be a game-changer. For me, it was a one purple belt who gave me encouragement and took time to show me how to do my techniques better. They were living proof of where I could be if I stuck with it.

Yes, if you have been training for any length of time you already know the bonds you form on the mats are special. On those days when my motivation was as flat as a pancake, knowing my training partners were expecting me often gave me the push I needed to show up.

Remember this: every time you step on that mat, you’re one step closer to your goals. It might not feel like it in the moment, but those small steps add up. Just look around you and know that everyone else has been where you are. BJJ is a journey, not a destination. Embrace the plateaus as part of the process, keep showing up, and before you know it, you’ll look back at how far you’ve come.

Setting BJJ Goals for Older Practitioners

Let’s talk about starting BJJ later in life. With age comes with its own set of challenges. But it’s never too late to begin this incredible journey.

I should know – I started my BJJ adventure in my 60s!

Here’s what makes BJJ special, especially for us older folks: it’s the one martial art where the smaller, weaker opponent can come out on top. Perfect for our profile, right? Sure, you might have less flexibility, mobility, and explosiveness than the youngsters, but that’s where strategy comes in.

The crucial lesson I’ve learned: focus on technique over brute strength or speed. Younger players often rely on muscle to escape bad positions or when attacking. As an older practitioner, you can’t afford to make that mistake – trying to outmuscle the young folks is a one-way ticket to an injury that takes you off the mat, perhaps permanently.

Make it your goal to perfect defensive techniques first. Master the art of surviving – it’ll keep you safe during rolls and boost your confidence to keep showing up. Work on your mobility and let the limitations age places on you shape your style. It’s not about keeping up with the youngsters; it’s about outsmarting them.

Injury prevention should be at the top of your priority list. Set specific goals around improving flexibility and core strength. Not only will this enhance your BJJ game, but it’ll also keep you off the sidelines. I always arrive early for a solid warm-up routine and try to do a few cool-downs stretches after class. Trust me, it makes a world of difference.

Here’s an unexpected advantage of starting BJJ later: your problem-solving skills on the mat. Years of life experience can translate into an ability to stay calm under pressure, often faster than you would have when younger. I set a goal to learn at least one new technique variation each month, adapting moves to suit my body and strengths.

Remember, BJJ is truly a lifetime sport. Set goals that focus on your personal growth and enjoyment of the art, rather than comparing yourself to younger practitioners. And let me tell you, the satisfaction of hitting a sweep on someone half your age? It’s worth all the aches and pains!

So, embrace your journey, use your hard-earned wisdom, and keep rolling. Your BJJ path is uniquely yours – make it count!

FAQs

1. Q: How long does it take to get a blue belt in BJJ?

A: The time to reach blue belt varies greatly, but on average, it takes about 2 years of consistent training. Focus on your personal progress rather than a specific timeline.

2. Q: Should I compete as a BJJ beginner?

A: Competition can be a great learning experience, even for beginners. It’s not mandatory, but if you’re interested, discuss it with your instructor to determine if you’re ready.

3. Q: How often should I train BJJ as a beginner?

A: Aim for 2-3 sessions per week to start. Consistency is key, so find a schedule you can maintain long-term without burning out.

4. Q: Is BJJ safe for older beginners?

A: BJJ can be safe for practitioners of all ages with proper precautions. Focus on technique, know your limits, and ALWAYS communicate with your training partners about any concerns.

5. Q: How do I choose the right BJJ gym?

A: Look for a welcoming atmosphere, experienced instructors, and a curriculum that emphasizes fundamentals for beginners. Most gyms offer trial classes – take advantage of these to find the best fit for you.

Conclusion

Embarking on your BJJ journey is an exciting adventure filled with challenges and triumphs. By setting realistic goals, focusing on consistent improvement, and embracing the learning process, you’re laying the foundation for long-term success on the mats. Remember, every BJJ master was once a beginner too. So, tie that white belt with pride, step onto the mats with purpose, and let your goals guide you towards becoming the grappler you aspire to be.