Walking into your first Brazilian jiu-jitsu (BJJ) class is intimidating. You are about to get very close to strangers and practice a sport you have probably only seen on video. Almost every person on the mat felt the same way on day one.
This guide covers what usually happens in a first BJJ class, what to bring, and a few habits that make the first month much easier.
What Happens in a Typical BJJ Class?
Most BJJ classes follow the same basic flow. Times vary by gym, but the structure looks like this.
| Part of class | What happens | Roughly how long |
|---|---|---|
| Warm-up | Movement drills like shrimping, bridging and forward rolls | 10 to 15 minutes |
| Technique | The coach shows two or three related moves | 15 to 20 minutes |
| Drilling | You practice the moves with a partner who lets you | 10 to 15 minutes |
| Live training | Positional sparring or full rolling | 10 to 20 minutes |
The warm-up movements may feel strange. Shrimping, for example, is a hip escape you will use for the rest of your BJJ life. Nobody does it well the first time.
Will I Roll on My First Day?
It depends on the gym and on you. Many gyms let beginners do positional sparring, where you start in one position with a limited goal, before full rolling. Positional work is the safest way to feel live resistance for the first time.
If you are asked to roll and you are not ready, it is completely fine to say so. A good coach and good partners will never push you into it.
When you do roll, go at about half speed. New students tend to use every ounce of strength for 30 seconds and then run out of gas. Calm, slow movement lasts longer and teaches you more.
What Should I Wear to My First BJJ Class?
For a gi class, you need a BJJ gi (the heavy cotton uniform). If you do not own one, contact the gym before your first class and ask what to do.
For a no-gi class, wear:
- A fitted athletic shirt or rash guard
- Athletic shorts or spats without pockets, zippers or belt loops
- Nothing on your feet on the mat, but sandals for walking off the mat
For both, bring water, a towel and a mouthguard if you have one. At Mission, we teach both gi and no-gi classes during the week, so you can start with whichever one you prefer.
Hygiene Rules Every Beginner Should Know
BJJ is close-contact, so hygiene is part of being a good partner. These rules are close to universal.
- Trim your fingernails and toenails short.
- Wear a clean gi or clean clothes every class. Never re-wear sweaty gear.
- Remove rings, earrings, watches and necklaces.
- Do not walk barefoot off the mat, and do not walk on the mat in shoes.
- Shower soon after class.
- Stay home if you have a skin rash, open wound or something that looks like ringworm.
How to Stay Safe in Your First Month
Beginners are more likely to get hurt than experienced students. A 2025 survey of 881 BJJ practitioners found an overall rate of 5.5 injuries per 1,000 hours of training, and injury rates were higher among lower belts. The knees and shoulders were the most commonly injured areas.
Most early injuries are avoidable with a few habits.
- Tap early. Tap with your hand on your partner or the mat as soon as a choke or joint lock feels tight. Tapping is not losing. It is how everyone keeps training.
- Do not muscle out of submissions. Jerking your arm out of an armbar is how elbows get hurt.
- Tell your partner about injuries. A quick "my left shoulder is sore" before a round keeps everyone safe.
- Pace yourself. Two or three classes a week is plenty at first.
How Sore Will I Be After My First Class?
Expect to be sore for a day or two, especially in your neck, forearms, hips and core. BJJ uses muscles that lifting and running do not. The soreness drops quickly once you train regularly.
Light movement helps. A walk the next day does more for recovery than sitting still, which is useful advice in a Chicago winter, when it is tempting to stay on the couch.
What Should I Focus on as a Beginner?
Do not try to learn every submission. Focus on three things for your first few months.
- Escapes, especially from mount and side control.
- Positions, such as holding mount and keeping someone in your guard.
- Breathing, staying calm when someone heavy is on top of you.
There is no minimum time at white belt in the IBJJF graduation system. Your progress depends on how often you train and how much attention you pay, not the calendar.
Frequently Asked Questions
Do I need to be in shape for my first BJJ class?
No. Training is how you get in shape for BJJ. Go at your own pace and take breaks when you need them.
Can I take a BJJ class with no experience?
Yes. Most people start with zero experience. Coaches expect it and pair beginners with patient partners.
What if I get paired with someone much bigger?
Tell your partner it is your first class and ask them to go light. Experienced partners adjust their pressure for beginners.
Should I start with gi or no-gi?
Either works. The gi slows things down and teaches grips. No-gi is faster and closer to MMA. Many people train both.
If you have been thinking about trying BJJ, the hardest part is showing up the first time. Your first class at Mission is free, there is no obligation, and walk-ins are welcome. You can find gi and no-gi class times on our BJJ program page. We are in West Town, and we will take it from there.
