Brazilian Jiu Jitsu For Beginners

This quick Brazilian jiu jitsu for beginners guide will help you decide if these mixed martial arts classes are worth your time.

Brazilian jiu jitsu (BJJ) is considered the perfect martial art for beginners because it’s a form of self-defense that uses grappling and ground fighting techniques. The primary objective of BJJ is to use your hands and legs to immobilize your opponent.

How Can A Beginner Learn BJJ?

Learning BJJ as a beginner is best left to the professionals. Visiting your local mixed martial arts (MMA) gym and taking classes with a trained instructor is a great way to start. This will help you learn techniques and spar with others.

brazilian jiu jitsu - The Self-Care Mom

Is 3 Days Of BJJ Enough?

The goal for learning BJJ as a beginner is to take at least two weekly classes (2 hours of BJJ a week) to retain the skills and three times a week to gain and grow your skills. Open mat options at your local MMA gym can help you get the practice you need to continue to improve week over week. Based on the intensity of your training, the average jiu jitsu grappler could burn between 250 to more than 1,000 calories per hour of training.

What To Expect On Your First BJJ Lesson

Your first class will be an introduction to BJJ with a repetition of drills that include hip-escapes, bridges, forward and backward rolls, and moving your body across the mat.

Hip-Escapes (Shrimping):


Forward Rolls:

Backward Rolls:

To survive the first BJJ class, you’ll need to bring an open mind, wear comfortable clothing, trim your nails, and have good hygiene. Not only does this help you feel comfortable while you’re on the mat, but it shows consideration for your partners.

How To Prepare For Your First Day Of Jiu Jitsu

Feeling nervous before your first day of jiu jitsu is normal, but with a few simple preparations, you can feel more confident and ready to learn. First, make sure you have the right attire. Most jiu jitsu schools require a gi, which is a traditional martial arts uniform. Be sure to check with your instructor to see if they a have Brazilian jiu jitsu gi for sale that’s your size or the requirements for purchasing one.

Next, fuel your body with a light meal a couple of hours before class to give your body the energy it needs to perform. Be sure to arrive early to introduce yourself to your instructor and fellow students. This will help you feel more comfortable and connected to the community.

Pay attention during the warm-up and stretching exercises, as they are important for injury prevention and getting your body ready for the techniques you’ll be learning. Make sure to take it easy, focus on the fundamentals, and ask questions when you’re unsure about something.

What To Eat Before BJJ

Finding the best time to eat when you’re practicing BJJ can be a challenge for a beginner. The sweet spot is to eat 45-90 minutes before your training to allow for the food to settle. Foods that help prepare your body for a training session include fresh fruit and vegetables, lean proteins, nuts and legumes, and whole grains.

Some of the foods you’ll want to avoid are junk foods containing trans fat. Sweets, candies, and sodas are all “empty” calories that contain little to no nutritional value. Below is a list of foods you should consume more when training:

  • Eggs
  • Avocados
  • Greek yogurt
  • Spinach and leafy greens
  • Broccoli
  • Berries
  • Salmon
  • Lean meats


How do you tie a jiu jitsu belt?

There are a variety of ways you can tie a jiu jitsu belt to make sure it doesn’t fall off during class. The best option is the superlock style seen here:

How do you not get tired in Jiu Jitsu?

Getting tired during jiu jitsu means you’ll need to do more conditioning techniques such as running, practicing your breathing, and other additional training throughout the week. The following exercises can help with conditioning for BJJ students:

  • Pull-ups
  • Kettlebell swings
  • Planks
  • Bench presses
  • Front squats
  • Hip thrusts
  • Bent-over rolls
  • Burpees
  • Romanian deadlifts
  • Lunges
  • Push-ups
  • Hammer curls
  • Dumbbell rows
  • Seated cable rows
  • Leg raises
  • Push presses
  • Overhead presses
  • Bulgarian split squats
  • Landmine rotations
  • Back extensions

Is jiu jitsu cardio or strength?

BJJ is a combination of both cardio and strength training. This form of martial arts develops your core muscles, which is where the majority of your strength comes from in BJJ. This is one of the reasons why BJJ helps you with your overall balance and stability.

Follow our kids’ journey into BJJ and kickboxing at Alers Martial Arts in Pembroke Pines, Florida on Instagram.

Leave a Reply

Your email address will not be published. Required fields are marked *