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Brazilian Jiu-Jitsu for Beginners: Everything You Need to Know Before Starting BJJ

  • Jackson Sousa
  • Jan 21
  • 3 min read
A Brazilian Jiu-Jitsu class in session, with practitioners engaged in grappling techniques on the mats, while an instructor observes attentively, ready to offer guidance.
A Brazilian Jiu-Jitsu class in session, with practitioners engaged in grappling techniques on the mats, while an instructor observes attentively, ready to offer guidance.

Brazilian Jiu-Jitsu (BJJ) is one of the fastest-growing martial arts in the world — and for good reason. Whether you’re looking to improve your fitness, learn self-defence, gain confidence, or join a supportive community, BJJ is one of the best martial arts for beginners.


At Cantagalo BJJ, we welcome complete beginners every week. If you’re new and wondering what Brazilian Jiu-Jitsu is all about, this guide will walk you through everything you need to know before your first class.


What Is Brazilian Jiu-Jitsu (BJJ)?


Brazilian Jiu-Jitsu is a grappling-based martial art that focuses on technique, leverage, and control rather than strength or size. The goal is to take an opponent to the ground and use submissions such as joint locks and chokeholds to control or neutralise them safely.

Unlike striking martial arts, BJJ allows smaller or less physically strong people to defend themselves effectively using proper technique.

This makes BJJ ideal for beginners of all ages, body types, and fitness levels.


Is Brazilian Jiu-Jitsu Good for Beginners?


Yes — Brazilian Jiu-Jitsu is one of the most beginner-friendly martial arts.

Here’s why:

  • You don’t need prior martial arts experience

  • Classes are structured to help you progress step by step

  • Techniques focus on safety and control

  • You train at your own pace

  • There’s a strong emphasis on respect and learning

At Cantagalo BJJ, beginners train alongside experienced practitioners in a supportive environment where learning is the priority.


What to Expect in Your First BJJ Class


Starting something new can feel intimidating, but knowing what to expect makes it easier.

A typical beginner BJJ class includes:

  1. Warm-up – mobility, light cardio, and movements specific to BJJ

  2. Technique instruction – learning basic positions and escapes

  3. Drilling – practising techniques with a partner

  4. Optional sparring (rolling) – beginners can observe or participate at their comfort level

You are never forced to spar on your first day. Coaches guide you through everything.


What Should Beginners Wear to BJJ?


For your first class, you don’t need fancy equipment.

Beginners usually wear:

  • A BJJ gi (if you have one) or comfortable sportswear

  • A fitted rash guard or t-shirt

  • Shorts or leggings (no zips or pockets)

  • Flip-flops or sliders off the mat

Cantagalo BJJ can guide you on the right gear once you start training regularly.


Key BJJ Positions Every Beginner Learns


Understanding basic positions helps beginners progress faster.

Some of the first positions you’ll learn include:

  • Guard – using your legs to control your opponent

  • Mount – sitting on top of your opponent

  • Side control – controlling from the side

  • Back control – one of the strongest positions in BJJ

Beginners focus on escaping bad positions first, not submissions — building strong fundamentals.


Physical and Mental Benefits of BJJ for Beginners


Brazilian Jiu-Jitsu offers benefits far beyond the mats.

Physical benefits:

  • Full-body strength

  • Improved flexibility and mobility

  • Better cardiovascular fitness

  • Weight loss and muscle tone

Mental benefits:

  • Increased confidence

  • Stress relief

  • Improved problem-solving

  • Discipline and focus

Many beginners say BJJ feels like physical chess, challenging both the body and the mind.


How Long Does It Take to Get Good at BJJ?

This is one of the most common beginner questions.

The truth is:

  • You’ll start feeling more comfortable after a few weeks

  • You’ll understand positions better within a few months

  • Progress is different for everyone

Consistency matters more than talent. Training 2–3 times per week is ideal for beginners.

Remember: everyone starts as a white belt.


Common Beginner Mistakes in BJJ (And How to Avoid Them)

Most beginners make the same mistakes — and that’s okay.

Common mistakes include:

  • Trying to use too much strength

  • Holding their breath

  • Comparing themselves to others

  • Wanting to win instead of learn

At Cantagalo BJJ, beginners are encouraged to:

  • Relax and breathe

  • Focus on technique

  • Ask questions

  • Enjoy the learning process


Why Train Brazilian Jiu-Jitsu at Cantagalo BJJ?

Choosing the right academy is essential for beginners.

At Cantagalo BJJ, we offer:

  • Experienced and supportive coaches

  • Beginner-friendly classes

  • A welcoming team atmosphere

  • Structured learning for all levels

  • A strong focus on safety and fundamentals

Our goal is to help beginners build confidence, skill, and discipline from day one.


Ready to Start BJJ as a Beginner?

If you’ve been thinking about starting Brazilian Jiu-Jitsu, there’s no better time.

BJJ is for everyone — regardless of age, gender, or fitness level.


Book your FREE trial class today and experience the benefits of Brazilian Jiu-Jitsu firsthand.



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