First Day at BJJ Class: What a Beginner Can Expect
An illustration of a person attending their first Brazilian Jiu-Jitsu (BJJ) class.
Standing outside a Brazilian Jiu-Jitsu academy for your first class can feel intimidating, like stepping into another world. Your heart might be racing, your palms sweaty, and your mind filled with questions: "Will I look foolish?" "What if I can't keep up?" "Do I really belong here?" Take a deep breath – every BJJ practitioner, from white to black belts, started exactly where you are now.
Your first BJJ class doesn't have to be intimidating. In fact, it's the beginning of what could become one of the most rewarding journeys of your life. Whether you're drawn to BJJ for self-defense, fitness, competition, or personal growth, this guide will walk you through everything you need to know to make your first class a success.
In this comprehensive guide, we'll cover everything from what to wear and bring, to class structure, etiquette, and what to expect from your first training session. By the time you finish reading, you'll feel prepared and confident to step onto the mats for your first BJJ class.
Let’s begin! 😎
Before You Arrive:
What to Wear: For your first class, keep it simple. If you haven't purchased a GI yet (and you shouldn't until you're sure BJJ is for you), here's what to wear:
A tight-fitting rash guard or athletic t-shirt that won't ride up
Athletic shorts without pockets or zippers (board shorts work well)
For women, a sports bra under the rash guard/t-shirt
No jewelry, watches, or any metal accessories
Trim your fingernails and toenails before class
What to Bring:
Pack a small gym bag with these essentials:
Large water bottle (at least 32 oz) – you'll need it
Flip-flops or slides for walking to and from the mats
Small towel for sweat
Hair ties if you have long hair
Optional: Athletic tape for fingers/toes
Change of clothes for after class
Personal Hygiene Expectations:
BJJ is a close-contact sport, so hygiene is crucial. Before your first class:
Shower before training if you haven't showered that day
Brush your teeth or use mouthwash
Don't apply heavy perfumes or colognes
Make sure your clothes are freshly washed
If you have any cuts or scrapes, cover them with athletic tape or bandages
Timing and Arrival:
You should plan to arrive at least 15 minutes before class starts. This extra time allows you to:
Complete any required paperwork
Meet your instructor
Get a brief tour of the facility
Find the changing rooms and bathrooms
Observe the end of any previous class
Get mentally prepared for training
Pro Tip: Look up the academy's location in advance and check traffic conditions. Nothing increases first-day anxiety like rushing to arrive on time. If you get there too early, you can always sit and observe any ongoing classes, which is a fantastic way to get a sense of the academy's teaching style and atmosphere.
Remember, every academy has slightly different customs and rules, but these basics will prepare you for your first BJJ class. Don't hesitate to call the academy beforehand if you have specific questions about their rules and guidelines for new students
Be clear, be confident, and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
An illustration of a person going through the initial paperwork and formalities before attending their first Brazilian Jiu-Jitsu (BJJ) class.
Initial Paperwork and Formalities: The Administrative Side
When you first walk into the academy, you'll be greeted by a staff member or instructor who will guide you through some necessary paperwork. Don't worry – this process usually takes just 5-10 minutes:
Liability Waiver:
- You'll need to sign a standard liability release form
- The form acknowledges that BJJ is a contact sport with inherent risks
- Read through it carefully and ask questions if anything isn't clear
- Most academies require emergency contact information
- If you're under 18, a parent or guardian's signature is required
Health Questionnaire:
This brief form typically covers:
- Any existing medical conditions
- Previous injuries or surgeries
- Current medications
- Physical limitations or concerns
- Exercise history and fitness level
- Your goals for training BJJ
Payment and Trial Options:
Most academies offer several options for new students:
- Free trial class (most common)
- Trial week (usually at a discounted rate)
- Introductory month special
- Drop-in class fee
- Various membership options and contract lengths
Don't feel pressured to commit to a long-term contract on your first day. Most reputable academies encourage you to try a few classes before deciding.
Facility Tour:
Your instructor or staff member will show you around:
- Changing rooms and bathroom locations
- Where to store your shoes and belongings
- Mat area and training spaces
- Water fountain or refill station
- Emergency exits
- Any off-limits areas
Class Structure (Typical First Class):
Warm-up Period (15-20 minutes):
The class typically begins with a structured warm-up that includes:
- Light jogging or running around the mats
- Basic movements like forward rolls and backward rolls
- Dynamic stretching
- BJJ-specific movements like hip escapes (shrimping) and bridges (hip heist)
- Partner warm-up exercises
Don't worry if you can't do everything perfectly – focus on moving safely and at your own pace. The instructor will often demonstrate modifications for beginners.
Technical Instruction (20-30 minutes):
This is where you'll learn your first techniques:
- The instructor demonstrates a technique multiple times
- Explains key details and common mistakes
- Shows the move from different angles
- Beginners often learn basics like:
* Basic positions (guard, mount, side control)
* Simple escapes
* Fundamental movements
* Proper posture and base
Drilling Period (20-30 minutes):
- You'll partner up with someone (often a more experienced student)
- Practice the technique demonstrated
- Start slowly and focus on correct form
- Instructor walks around providing corrections
- You'll typically switch roles with your partner
- Expect to do 5-10 repetitions per side
Optional Light Sparring/Rolling:
For your first class, you might:
- Sit out and observe the sparring (totally normal and encouraged)
- Participate in specific position sparring
- Do light technical rolls with an experienced student
- Practice just the moves you learned that day
Many academies don't allow new students to spar on their first day – this is for your safety and comfort.
Cool Down and Closing (5-10 minutes):
- Light stretching
- Brief review of techniques learned
- Questions and answers
- Traditional bow-out or line-up
- Quick announcements about upcoming events or schedule changes
After class, the instructor will likely check in with you to:
- Answer any questions
- Discuss how you felt about the experience
- Provide information about next steps
- Share recommendations for continued training
Let me continue with these final sections of the article.
What NOT to Do:
Common Mistakes to Avoid:
- Don't resist every movement with maximum strength
- Don't skip the warm-up (even if you're "already warm")
- Don't try moves you saw on YouTube without instruction
- Don't wear shoes on the mats
- Don't train if you're sick or have any skin infections
Safety Considerations:
- Never grab fingers or toes individually
- Don't stack or crank someone's neck
- Don't try to "muscle" through techniques
- Never ignore a tap (verbal or physical)
- Don't hold submissions after your partner taps
Ego-Related Pitfalls:
- Trying to "win" during drilling sessions
- Refusing to tap when caught in submissions
- Comparing yourself to others, especially experienced students
- Getting frustrated when you don't get techniques right away
- Feeling like you need to "prove yourself"
Physical Expectations:
Normal Levels of Exhaustion:
- Expect to feel completely gassed after your first class
- Your grip strength will likely fade quickly
- You may need to take breaks during warm-ups
- Your heart rate will spike higher than in most other exercises
- Regular cardio activities won't prepare you for BJJ-specific exhaustion
What Soreness to Expect:
- Forearms and grips will be unusually sore
- Core muscles you didn't know existed will ache
- Neck muscles might feel stiff
- Hip flexors often get sore from guard work
- Lower back might feel tight from new movements
Hydration Needs:
- Drink plenty of water throughout the day before class
- Bring at least 32 oz of water to class
- Take small sips during breaks
- Don't drink excessively right before training
- Continue hydrating after class
Energy Management:
- Pace yourself during warm-ups
- Use technique over strength whenever possible
- Take breaks when needed
- Focus on breathing properly
- Save energy for technical learning
Social Aspects:
Partner Rotation Expectations:
- Expect to change partners multiple times during class
- Don't stick with just one partner
- Be open to training with different body types and skill levels
- Thank your partner after each round
- Don't turn down partners unless there's a safety concern
Communication with Training Partners:
- Let them know it's your first class
- Communicate any injuries or limitations
- Ask questions if you're unsure about a technique
- Use words like "tap" clearly and promptly
- Don't coach unless asked
Making Connections:
- Introduce yourself to people before and after class
- Remember names (it's okay to ask again)
- Show interest in others' journeys
- Stay for open mat time if available
- Join gym social media groups or chat groups
Questions to Ask/Not Ask:
Do Ask:
- "Can you show me that detail again?"
- "Is this the right position?"
- "What should I focus on first?"
- "How do I break this habit?"
Don't Ask:
- "How long until I get my blue belt?"
- "When can I learn flying submissions?"
- "How long until I can beat up [someone]?"
- Personal questions about injuries or losses
Post-Class:
Cool-down Importance:
- Take time to stretch properly
- Practice deep breathing
- Allow your heart rate to return to normal
- Mental reflection on what you learned
- Light movement to prevent stiffness
Recovery Tips:
- Shower as soon as possible after class
- Eat a balanced meal within 2 hours
- Get adequate sleep that night
- Use a foam roller if available
- Consider Epsom salt baths for soreness
When to Schedule Next Class:
- Wait 1-2 days before your next class
- Listen to your body's recovery needs
- Start with 2-3 classes per week
- Space out classes to allow recovery
- Consider complementary recovery activities
What to Note/Remember:
- Write down key techniques learned
- Note any questions for the next class
- Track your energy levels and recovery time
- Record what worked and what didn't
- Keep a BJJ journal if possible
FAQs:
"Will I get hurt?"
BJJ has inherent risks like any physical activity, but serious injuries are rare when training properly. Most injuries come from improper training or letting ego take over. Focus on learning techniques and tap early to stay safe.
"Do I need to be in shape?"
No! BJJ is for everyone, regardless of fitness level. The best way to get in shape for BJJ is to do BJJ. Start at your own pace, and your conditioning will improve naturally over time.
"How many classes should I take per week?"
As a beginner, 2-3 classes per week is ideal. This gives you enough frequency to learn and progress while allowing adequate recovery time. You can increase frequency as your body adapts.
"Gi or No-Gi for first class?"
This often depends on the academy's schedule and focus. Many beginners start with Gi classes as the pace tends to be slower, allowing more time to think and learn. However, either style is fine for beginners – choose based on what's available and what interests you most.
Remember, everyone's journey in BJJ is different. Focus on your own progress, stay consistent, and don't be afraid to ask questions. The BJJ community is generally very welcoming to newcomers, and everyone remembers what it was like on their first day.
