Brazilian jiu-jitsu (BJJ) is a martial art you can start at almost any age, size or fitness level. The hardest part is often just showing up for your first class. This guide explains what BJJ is, how to choose a gym, what to expect in your first class, what to bring and how to stay safe as you learn.
If you've seen fighters like Charles Oliveira or Ilia Topuria and are curious about their beginnings, we'll talk about that as well.
What Is Brazilian Jiu-Jitsu?
Brazilian jiu-jitsu is a grappling martial art built around ground fighting. Instead of punches and kicks, you use leverage, positioning, joint locks and chokes to control a training partner until they submit, or "tap."
It grew out of Japanese jujutsu and judo and was developed in Brazil by the Gracie family. Read the history of jiu-jitsu. Today, every professional MMA fighter trains BJJ.
Is BJJ Good for Beginners?
Yes. BJJ focuses on technique instead of strength, so smaller people can control bigger ones. That means it works for most ages, sizes and fitness levels. Beginner classes are paced carefully, and you can stop any exercise whenever you need to.
It's also a full-body workout that builds strength, flexibility and fitness, but without the impact of running or striking. If you have an injury or health condition, talk to your doctor before starting.
How Do You Find a BJJ Gym Near You?
Choosing the right gym is one of the most important steps when you're starting out. Look for:
- A beginners' or fundamentals class, so you're not thrown in with experienced students right away
- A free or low-cost trial class
- A qualified instructor: ask what belt they hold and who promoted them
- Clean mats and clear hygiene rules
- Sparring that's supervised, with coaches who pair beginners carefully
- A schedule you can stick to, and kids' classes if your family wants to train too
Great Britain Top Team in London, England, is a good example of what to look for. While it's known for its UFC fighters, it also teaches BJJ, wrestling, boxing and Muay Thai to people of all levels.
Large academy networks like Gracie Barra are another option. They offer a structured program for beginners.
What Happens in Your First BJJ Class?
Most classes are 60 to 90 minutes long and usually follow this pattern:
- Arrive early. Introduce yourself to the coach, fill out any forms and tell them it's your first class.
- Warm-up. Expect movements you haven't done before, such as shrimping (moving your hips along the floor), forward rolls and breakfalls.
- Technique. The coach demonstrates one or two moves, such as an escape or a sweep.
- Drilling. You practice the technique slowly with a partner, taking turns.
- Sparring (rolling). Some gyms let beginners watch or start with positional sparring. If you do roll, keep a steady pace and focus on the techniques you just learned.
Feeling Nervous About Your First BJJ Class?
Almost everyone feels nervous. You'll be learning new movements with people you haven't met before, and no one expects you to get it right immediately. Coaches work with new starters all the time and are ready to help.
As Jakub Zajkowski, a black belt coach at Gracie Barra Birmingham in England, puts it: "I recognize the same uncertainty in some of the students who walk through these doors."
Gi or No-Gi: Which Should Beginners Choose?
BJJ is trained in two ways. In gi classes, you wear a gi: a heavy cotton uniform made for grappling, with a jacket, pants and a belt. It's similar to a judo uniform, and you and your partner can grip each other's gi. In no-gi classes, you wear a rash guard and shorts, so the pace is quicker and grips are harder to hold.
Most gyms recommend beginners start with gi classes because the grips slow things down and help you learn control. No-gi is more like grappling in MMA, so many people try it later. Both are good options, so pick the one that fits your schedule.
What Do You Need for Your First BJJ Class?
You don't need much to begin, and most gyms will lend you a gi for your first class. Bring:
- Comfortable athletic clothes, or a gi if you have one
- A rash guard and shorts for no-gi (no zippers or pockets)
- A water bottle and a towel
- Flip-flops or slides for walking off the mat
- Short, clean fingernails and toenails
- A hair tie if you have long hair
- A mouthguard
If you keep training, your first purchases should be your own gi and a mouthguard that fits well.
Do You Need a Mouthguard for BJJ?
BJJ doesn't have punches or kicks, but your mouth and jaw can still get bumped. Knees, elbows and heads sometimes collide during scrambles and takedowns, and in no-gi there's less grip to slow things down. A mouthguard that fits well lets you train without worrying about your teeth.
Many gyms recommend a mouthguard for sparring, and some competitions require it. Pick one slim enough that you can still breathe and talk while you roll.
BJJ Etiquette and Hygiene Every Beginner Should Know
Each gym has its own way of doing things, but these rules are common almost everywhere:
- Shoes off the mat, slides on when you step off it. It keeps dirt and germs off the training surface.
- Wash your gi or rash guard after every session. Never train in yesterday's gear.
- Keep nails short and take off jewelry. Both can cut you or your partner.
- Cover cuts and stay home if you have a skin infection. Ringworm and similar infections spread quickly on the mat; check with a pharmacist or doctor.
- Tap early and let go when your partner taps. It's how everyone stays safe.
- Ask before you roll and match your partner's pace. Going too hard is the quickest way to injure someone, including yourself.
- Listen to the coach. If you're unsure, ask before you try something new.
How Often Should Beginners Train BJJ?
Aiming for two or three classes a week is a good start for your first few months. This helps you remember what you learned and gives your body time to recover.
Consistency is more important than intensity. Training twice a week for a year usually leads to more progress than training every day for a month and then stopping.
How Long Does It Take to Get a Blue Belt in BJJ?
Adults start at white belt and progress through blue, purple and brown to black. Many gyms also award up to four stripes on each belt to mark progress in between.
There's no set timeline. Most people who train regularly get their blue belt in about one to two years, but it depends on your training and your gym's standards. Black belt usually takes around ten years, and often more, which is part of the appeal: there's always something new to learn.
From First Class to the UFC: Fighters Who Built Their Game on the Ground
Some of the best fighters in the UFC started with grappling before they ever threw a punch.
- Charles Oliveira started BJJ as a child in a free class for kids from low-income families in Guarujá, Brazil. He's now a fourth-degree black belt and holds UFC records for submission wins. He runs free jiu-jitsu classes for children through his own institute. Shop the Charles Oliveira mouthguard.
- Ilia Topuria found BJJ as a teenager at Climent Club in Alicante, Spain, after a childhood of Greco-Roman wrestling in Georgia. He went on to earn his black belt and has held UFC titles at featherweight and lightweight. Shop the Ilia Topuria mouthguard.
- Islam Makhachev built his game on sambo, a Russian grappling art closely related to BJJ and judo, and became a combat sambo world champion before reaching the UFC. Shop the Islam Makhachev mouthguard.
- Nathaniel Wood of Great Britain Top Team is a submission specialist who rose through Cage Warriors to the UFC.
OPRO is the official licensed mouthguard of the UFC. The Oliveira, Topuria and Makhachev signature mouthguards are all part of the UFC Fighter Collection.
Ready for Your First Class?
Find a gym, book a trial class and arrive a few minutes early. Bring water, clean gear and a mouthguard that fits. Most importantly, come ready to learn.
OPRO was founded by dentist Dr. Anthony Lovat and brings over 30 years of mouthguard innovation and expertise. Our Instant Custom-Fit mouthguards give you a dentist-level custom fit in minutes, without a trip to the dentist.
BJJ for Beginners: Frequently Asked Questions
Can you start BJJ at 30 or 40?
Yes. Many people begin BJJ in their 30s, 40s or even later. Let your coach know your age and fitness level, and take things step by step.
Is BJJ dangerous?
Like any contact sport, BJJ has some risk of injury. Supervised classes, controlled sparring and careful pairing of beginners help keep that risk low.
Can you learn BJJ at home?
Videos can help you understand techniques, but you need a partner and a coach to learn them well. Use home study to support your classes, not replace them.
Is BJJ good for self-defense?
BJJ helps you stay calm under pressure and control someone without striking, which many people find useful for self-defense. A good gym will also teach you when and how to use these skills.
