Starting BJJ: What to Expect in Your First Class

Professional instructor showing teqniques to new attendees!

Brazilian Jiu-Jitsu (BJJ) is one of the fastest-growing martial arts around the world. The first BJJ school was first developed by the Gracie family, around 1925 at Rua Marques de Abrantes 106, Rio de Janeiro, Brazil. If it is your first time stepping onto the mats, you are probably experiencing a mix of excitement and nervousness. However, this is not something you should worry about as it is quite natural to feel this way due to a number of reasons that are covered in this guide. A good example is Yaacov Afik, he achieved an incredible results, proving his skills with numerous medals and awards. Among those rewards is a golden medal for world champion masters Abu Dhabi brown belt, and it's not the end of the Yaacov Afiks heritage. He opened and started BJJ classes in Caesar Resort, helping and training a new generation of winners.

Therefore, this BJJ guide will walk you through exactly what you can expect in your first BJJ class, so you can overcome the fear of the unknown and feel confident and ready to rise through the ranks.

What You Need to Know About BJJ

Before you dive into the sport, it is important that you understand what Brazilian Jiu-Jitsu (BJJ) is all about. It’s one of the many categories of MMA, and is specifically grappling-based martial art.

BJJ focuses on ground fighting, submissions, and positional control. It has a strong emphasis on leverage, technique, and timing instead of brute strength. This makes it accessible for people of all ages, sizes, and fitness levels.

Essentially, BJJ stands out when it comes to overpowering bigger and stronger opponents.

BJJ classes are commonly structured to build your skills and stamina over time. So, you won’t be thrown into an intense sparring session right away. On the contrary, you’ll focus on learning the fundamental movements, positions, and escape techniques.

Your progress in BJJ is measured by your ability to control positions, apply the techniques correctly, and improve your understanding of grappling.

What to Wear And Bring

Most gyms will inform you prior to your first class if it’s “gi” or “no-gi”. For a gi class, you will be required to wear traditional gi (also called a kimono). But, if you do not have one readily available, your gym might lend you one for the first few sessions.

As for a no-gi class, tight-fitting athletic clothes such as rash guards and spats or shorts are a more appropriate choice. One thing you want to avoid is loose clothing as it can easily get caught or torn during your training sessions.

In addition, be sure to pack a few essentials. Such as, a water bottle to stay hydrated, flip-flops for walking off the mats, and a towel for after the class. It is also a good idea to arrive at your class with an open mind and respectful attitude.

This is important because in your first class, your willingness to learn and participate matters more than your gear.

And remember, cleanliness is non-negotiable. So, make sure your clothes and body are clean before you step onto the mats to respect your training partners.

With that said and done, it’s time for your walkthrough of your first BJJ class.

The Warm-Up

Let’s get to the warm-up sessions first. These are more than just swinging your arms back and forth as they help you prepare your body for the physical demands of training. A typical BJJ warm-up you can expect will consist of shrimping (hip escape drills to escape bad positions), forward and backward rolls (learn to fall safely), bridging (assist in escapes and sweeps), and last but not the least, light jogging or agility drills to elevate your heart rate.

While this might appear to be overwhelming at first glance, no one will expect you to nail every movement immediately. BJJ warm-up exercises are designed so that your body can adapt over time and not in one full swoop.

Therefore, focus on effort rather than perfecting your movements at the start. Coaches understand that rookies are just starting their journey and will patiently guide you through each movement.

This foundational work will lay the groundwork for all the techniques you will learn and master later on.

Basic Techniques

After the warm-up, your instructor will teach you a few basic BJJ techniques. These normally consist of fundamental concepts. Such as, how to perform a technical stand-up, setting up guard positions, and executing simple submissions like the popular armbar or triangle choke from guard.

These first few moves will be the building blocks of your future success.

However, you do not need to stress a lot about memorizing everything perfectly. Basic BJJ techniques are introduced slowly, in little bits that are easy to learn, with a strong emphasis on proper body mechanics.

You can expect your instructor to explain each step clearly and demonstrate the move several times before having you try it.

Learning the first BJJ moves to learn like guard retention, posture, and base will have a massive impact on your early progress. So, make sure you focus on understanding the “why” behind each movement and not just the “how”.

Partner Drilling

Once you've learnt a technique, you should practice it with a partner.  Partner drilling is when you use the approach in a controlled context.  To imitate a real-world scenario, one person does the maneuver while the other provides light resistance.

During BJJ partner drills, communication is essential.  Tell your partner if something is unclear or uncomfortable.  Prioritize accuracy over speed; hurrying through drills can lead to poor habits.  Remember that your drilling partner is not your opponent.  You're working together to improve.  BJJ drilling suggestions include maintaining a consistent pace, soliciting feedback, and being focused on the technical details emphasized by the instructor.  Repetition is critical.  The more you practice properly, the quicker your talents will improve.

Live Rolling (Optional)

At the end of some classes, there may be an opportunity for "rolling," or live sparring. If you're brand new, your instructor may have you sit out and observe first to understand the flow of a roll. Some gyms might allow you to participate under close supervision, often with a more experienced partner who will go light and guide you.

First time BJJ sparring can be intimidating, but it’s an important part of the learning process. Expect to tap out often. Tapping signals that you've been caught in a submission and want to stop the action. It's a sign of smart, safe training—not weakness. Rolling in BJJ for beginners often starts with positional sparring: trying to escape or hold a dominant position rather than starting from a full grappling match. Always remember that the goal is to learn, not to win.

Class Structure Overview

While every gym has slight variations, a typical BJJ class structure follows a predictable format. It usually begins with a warm-up (10-15 minutes), followed by a period of technique instruction (20-30 minutes), partner drilling (15-20 minutes), and optional rolling (10-20 minutes).

Understanding what happens in BJJ class ahead of time can help ease your nerves. Some schools may also finish class with stretching or a brief Q&A session to address student questions. The flow is designed to maximize learning without overwhelming you. If you're ever unsure about what part of class you’re in, don't hesitate to ask. Instructors appreciate curiosity and engagement from new students. Being proactive helps you absorb information better.

How to Prepare Mentally

• Your first BJJ class isn't just a physical challenge—it's a mental one, too. The most important mindset for beginners is accepting that you won't know everything right away, and that's okay. BJJ mindset for beginners centers around patience, openness, and resilience.

• Expect confusion, mistakes, and plenty of taps. Rather than aiming to "win" or "dominate," aim to learn and survive. Each class you attend builds your experience, even if you feel overwhelmed in the moment. Stay calm, avoid muscling through moves, and always respect your partner’s tap. Mental preparation for BJJ also means managing your ego. It's natural to feel frustrated at times, but the true victory is showing up and learning.

Etiquette and Gym Culture

• BJJ gyms have a strong culture rooted in respect and discipline. Understanding BJJ etiquette ensures you start off on the right foot. Always bow or fist bump before and after sparring, keep your body and gi clean, and trim your nails short to prevent injuries.

• Listening attentively when the instructor is teaching and following the gym’s rules (even unspoken ones) will earn you respect among teammates. Never coach other students unless you're an instructor. Respect the tap—once your partner taps, immediately release your hold. BJJ gym rules also include helping create a positive training environment by encouraging, not criticizing, others. A good gym feels like a supportive community, and you contribute to that from day one.

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Common Fears and How to Overcome Them

• It’s normal to have fears before starting BJJ. Many new students worry about being out of shape, looking foolish, or getting hurt. Here’s the truth: starting BJJ fears are universal, but they can be conquered.

• You don't need to be in top shape to begin—BJJ will gradually build your fitness. Everyone looks awkward at first, and experienced teammates remember what it was like to be new. As for injuries, reputable gyms emphasize safety above all else. Good instructors keep a close eye on beginners, and good partners will work with you, not against you. Trust the process and don't let fear keep you from stepping onto the mats.

What Progress Looks Like

Progress in BJJ often feels invisible at first, but it's happening even if you can't see it. In the beginning, focus on small wins: recognizing common positions, remembering the steps of a basic move, staying calmer during drills.

The learning curve in BJJ is steep, but every session builds your skill set. BJJ beginner progress is less about executing flashy submissions and more about understanding the basic flow of a roll. As you continue training, you'll find yourself anticipating movements, defending smarter, and surviving longer during rolls. Celebrate these milestones, and don't compare your journey to others. Everyone progresses at their own pace.

How to Choose the Right Gym

Finding the right BJJ gym can make a huge difference in your experience. Look for schools with welcoming beginner programs, attentive and qualified instructors, a strong emphasis on safety, and a respectful gym culture.

Choosing a BJJ gym involves visiting a few places and observing classes. Are beginners supported? Are higher belts helpful or dismissive? Are classes structured and organized? The best BJJ gym for beginners will make you feel comfortable, not intimidated. Take advantage of free trial classes to get a feel for the environment. Trust your instincts—if a gym feels welcoming and professional, it's probably a good fit.

Why Starting BJJ Is Life-Changing

Your first BJJ class will likely leave you feeling sore, confused, and exhausted. Yet, underneath it all, you'll also feel a sense of accomplishment. BJJ teaches valuable life skills that extend far beyond the mats. You'll build realistic self-defence abilities, increase your confidence, and develop mental toughness.

The benefits of starting BJJ go deeper than physical fitness. BJJ life lessons include learning patience, humility, problem-solving, and persistence. The friendships you form with your teammates can be lifelong. Most importantly, you'll prove to yourself that you can face challenges head-on—and come out stronger. Every black belt started with the same first class you're about to take. Stick with it, and you'll embark on one of the most rewarding journeys of your life.