Adult Beginners Guide

Your First Class

Starting BJJ as an adult can feel intimidating, but everyone was a beginner once. Here's what to expect:

• What to Wear: Most gyms provide a loaner gi for your first class. Wear athletic shorts and a t-shirt underneath. Bring water and a positive attitude.

• Class Structure: Expect a warm-up (10-15 min), technique instruction (30-40 min), and live training or drilling (20-30 min). It's okay to sit out rounds if you're exhausted.

• Etiquette Essentials: Bow when entering/leaving the mat, keep nails trimmed, don't wear shoes on the mat, tap early and often when caught in submissions.

The First Month Reality

You will feel lost, exhausted, and overwhelmed. This is completely normal. Focus on:
- Learning one or two techniques really well
- Showing up consistently (2-3x per week is ideal)
- Not comparing yourself to others
- Breathing and staying calm when under pressure

What to Bring
- Water bottle (you'll need it)
- Towel for sweat
- Flip-flops for off the mat
- Open mind and patience with yourself

"Am I too old/out of shape to start BJJ?"

No. BJJ is for everyone. You'll see practitioners of all ages, sizes, and fitness levels. Start at your own pace and build up gradually.

"How long until I get my blue belt?"

Typically 1-3 years of consistent training. Don't focus on the belt - focus on the learning process.

"What if I don't want to compete?"

Competing is 100% optional. Many practitioners train for fitness, self-defense, or personal growth without ever competing.

"How many times per week should I train?"

Start with 2-3 times per week. This allows for recovery while building consistency. You can increase frequency as your body adapts.

"Will I get injured?"

BJJ has a lower injury rate than many sports, but bumps and bruises are common. Tap early, communicate with partners, and listen to your body.

"What's the difference between Gi and No-Gi?"

Gi training uses the traditional uniform with grips. No-Gi is done in rashguards and shorts. Most gyms offer both. Start with whatever your gym emphasizes.

White Belt (0-2 years)

Focus: Survival, basic positions, fundamental escapes

You'll spend most of your time learning to:
- Escape bad positions (mount, side control, back control)
- Maintain and improve position
- Basic submissions (armbar, triangle, rear naked choke)
- Defend against common attacks

Expect to tap—a lot. This is how you learn.

Blue Belt (2-4 years total)

Focus: Developing your game, chaining techniques, strategy

At blue belt, you're no longer a beginner:
- You have reliable techniques in most positions
- You're starting to develop your own style
- You can give white belts a challenging roll
- You understand basic strategy and positioning

Purple Belt (4-7 years total)

Focus: Refinement, teaching, advanced techniques

This is where BJJ gets really fun:
- Your game feels smooth and connected
- You can troubleshoot your own issues
- You start helping teach and mentor others
- You have a clear understanding of your strengths

The Journey

Every belt level brings new challenges and breakthroughs. Enjoy the process. There's no finish line—just continuous improvement.

Key Factors to Consider

1. Location & Schedule
The best gym is one you'll actually attend. Look for:
- Close to home or work (under 20 min commute)
- Class times that fit your schedule
- Multiple class times for flexibility

2. Instructor Quality
Watch a class before joining:
- Do they explain techniques clearly?
- Are they attentive to students?
- Do they emphasize safety?
- What's their teaching style?

3. Gym Culture
Pay attention to the vibe:
- Are people friendly and welcoming?
- Do higher belts help beginners?
- Is there a balance of competition and recreation?
- Do you feel comfortable asking questions?

4. Cleanliness & Facilities
Basic hygiene matters:
- Are mats cleaned regularly?
- Are bathrooms and showers clean?
- Is there adequate mat space?
- Is equipment well-maintained?

5. Pricing & Contracts
Understand the commitment:
- Monthly rates (typically $100-200)
- Contract terms (some gyms allow month-to-month)
- Trial classes or intro programs
- What's included (gi/no-gi, open mat, etc.)

Red Flags
- Pressure to sign long contracts immediately
- No trial class option
- Instructors who can't explain their lineage
- Aggressive culture or 'tough guy' mentality
- Dirty facilities

Trust Your Gut
Visit 2-3 gyms if possible. The right gym will feel welcoming and you'll be excited to go back.