How to Start Training Jiu Jitsu a Step by Step Checklist

Written by The Jiu Jitsu Hobbyist in Beginning Jiu Jitsu

So you want to start training Jiu Jitsu? Congratulations, Jiu Jitsu is a worthy endeavor that has the potential to impact your life in many ways including physical health, mental health, temperance, strength, flexibility, social fortitude, self-defense capabilities, and if you let it, even a spiritual impact. Starting Jiu Jitsu can be as easy as showing up to an introductory class at your nearest Jiu Jitsu gym in an old pair of gym shorts and a tee shirt. You may get lucky and find the right gym and have a great first class by randomly showing up, but having a plan and being educated and prepared can make starting Jiu Jitsu an easy and enjoyable glide path. The last thing you want to do is have your first experience sour what could be one of the most life-changing and rewarding paths a person could take in life.       

In this guide I will provide a step-by-step checklist of action items to think about including selecting your first gym, preparing for your first class, taking your first class, and recovering from what I’m sure is going to be an eye-opening and gratifying experience leaving you yearning for more. In this article, you will find general steps to think about or complete with links to other articles that go in-depth. Not all steps need to be taken to start Jiu Jitsu, with the most important being to show up to a first-class and experience the art. However, taking educated steps to find the right gym and having some expectations from the beginning will fast-track you on your Eternal Jiu Jitsu journey!

People from all backgrounds, health statuses, disabilities, and ages train Jiu Jitsu and it really can be a martial art for anybody to enjoy. In my Jiu Jitsu journey, I’ve trained with all sorts of people including people with loss of limbs, 70+ year olds, obese practitioners, recovering addicts, soccer moms, and everything in between. On the mats, we are all equal and most are there to improve their art and lives. Jiu Jitsu is truly for everybody and anybody. Disabilities, age, and health status are very rarely concerning with starting Jiu Jitsu.  The art adjusts with you and where you are at.  With that said, there are some concerns and questions that often pop up from people looking to start Jiu Jitsu. Here is an article detailing some of the common ones that I’ve had and heard from those looking to start Jiu Jitsu:

Common Questions and Concerns Before starting Jiu Jitsu 

Step 1: Find a Jiu Jitsu gym to try out

Once you’ve decided to try out Jiu Jitsu your first task should be to find some gyms to try out in your area. When Jiu Jitsu first hit the United States there were few schools to train at and high-level practitioners/teachers were far and few in between. When Royce Gracie dominated the first few UFC events Jiu Jitsu was on the rise in the U.S. and in recent years has exploded in popularity with thousands of places and black belts to train under across the U.S. However, not all gyms are created equal and even good gyms may not be a good fit for the individual. Here are four steps to take to try and sift through good gyms as you begin your search.      

  1. Get personal recommendations from those you know who practice Jiu Jitsu
    • Word of mouth is often a great source of information on a potential gym for you to try out. It can be a great advantage to know somebody at a gym and have a friend to partner with when you take your first class. First-hand knowledge of a gym usually trumps random reviews online.  
  2. Use a map app like Google Maps to find Jiu Jitsu gyms in your area
    • Depending on where you are in the country, there are most likely a few Jiu Jitsu gyms within commuting miles for you. In larger cities, you will most likely find a plethora of gyms to train at. Search Jiu Jitsu or BJJ gyms in your favorite application and see what’s out there.  
  3. Research the gyms you are considering
    • Read reviews
      1. Yelp and Google reviews are the first places I usually check for. You can also find reviews on Facebook and other social media sites that have business pages. Look for themes in reviewers’ comments like comments on instructors, the facility, and the overall environment.  
    • Review the gym’s website
      1. Another source of information should be the gym’s website. There should be a good amount of information on a good gym’s website including history, instructors, lineage, philosophy, and other data points about the gym.
    • Review social media
      1. The gym’s social media pages are an excellent source to review for the information on the gym. Pay attention to the posts the gyms are putting out and the overall tone they are putting out there.  
  4. Make contact with the gym you like best
    • Email, phone, and in-person are good ways to make initial contact with a gym you are interested in. Try to get a feel for the tone again when you make initial contact. A good gym will be typically welcoming, professional, and happy to give any information you need to begin training.  

Above are the quick bullet points and here is my article detailing all the things to think about when selecting your first Jiu Jitsu gym.   

The Complete Guide to Picking Your First Jiu Jitsu Gym

Step 2: Prepare for your first Jiu Jitsu class

  1. Review some Jiu Jitsu resources
    • There are many excellent resources available these days for Jiu Jitsu. My two favorites are r/bjj on Reddit and YouTube. You can quickly go down a rabbit hole with these two resources, but there are many great resources and Jiu Jitsu personalities you’ll find along the way.    
  2. Review common Jiu Jitsu rules and etiquette
    • There are a few rules and good etiquette practices that usually go with Jiu Jitsu. It is pretty variable from gym to gym how they are followed. It’s a good idea to know some of them before your first class, you will find out what exactly is observed when you go to your first class.  
  3. Gather items to bring to class
    • Very few items are necessary to start Jiu Jitsu and it can be simplified to just shorts and a tee shirt. However, some items do make training sessions more comfortable. See the guide below to find out what items are good for the class.
  4. Square away your personal hygiene before class 
    • Jiu Jitsu is a contact sport and just about the most physically closest you could be to another person in a normal situation. For the sake of your partner, you need to have your hygiene on point. Good Jiu Jitsu hygiene includes clean clothing, brushed teeth, showering before class, deodorant, and trimming nails.

Here are some in-depth articles on preparing for your first Jiu Jitsu class and common etiquette and rules in Jiu Jitsu.  

The Complete Guide to Preparing for Your First Jiu Jitsu Class

Common Etiquette and Rules with Jiu Jitsu

Step 3: Take your first Jiu Jitsu Class

Great work, you’ve gotten to the point where you are ready for your first Jiu Jitsu class. Embrace the day as you begin a wonderful and fulfilling new hobby or more! Jiu Jitsu gyms vary in what a typical class looks like, but typically you will find a lineup, warm-up, teaching of a move or a few moves, drilling the move of the day, rolling at the end of class, and a bowing out lineup. Here are some points to think about with your first class. 

  1. Prepare yourself with an open mind
    • Having an open mind ready to absorb new information is an essential state and skill to have when practicing Jiu Jitsu. There are literally infinite ways to execute moves, pins, escapes, submissions, sweeps, and takedowns. No matter your previous experience, be ready and willing to learn what is being taught.  This is a good skill to have throughout your Jiu Jitsu career.  
  2. Arrive early and introduce yourself to the professor or coach for the day
    • It’s a good idea to try to be early for your first class, getting there at least 10-15 minutes before class starts. This time will allow you to introduce yourself and get a rundown of the gym and anything the professor thinks you should know before class begins. It is also a good time to discuss any concerns, goals, or injuries you might have. 
  3. Warm-up 
    • Warm-up is highly variable at gyms. In some gyms, you warm up yourself while others drill moves or have a set warm-up procedure that the whole class follows. At a minimum warm yourself by getting your blood pumping and your joints loosened up.  I like to do some body weight exercises like squats, high knees, butt kickers and joint rotations before the class begins.    
  4. Thank the professor for the instruction
    • After the class thank the professor for the instruction and express appreciation for their time and your first class. Also, be sure to thank any of the other mat warriors that may have helped you out on your first day.  

What to Expect at Your First Jiu Jitsu Class

Step 4: Recover

Hopefully, your first class went well! After your first Jiu Jitsu class, you most likely will be very tired and sore the following days especially if you were allowed to roll for the first time. Jiu Jitsu pits you person on person and the opposing bodies fight for dominance sometimes in odd positions utilizing muscles you didn’t know you have. The result can be a depletion of energy and muscle soreness for days. As you continue practicing Jiu Jitsu your body will adapt and become less impacted by regular training. Here are some recovery tips.    

  1. Hydrate
    • Hydration is key to feeling well during and after training. Try to hydrate before class, during class, and after class. Proper hydration will help you feel less depleted and reduce muscle soreness and cramping.  
  2. Eat
    • A good meal of protein and carbs will go a long way in post-training recovery.  
  3. Sleep
    • Sleep is very important in recovery after training. Aim for 7-8 hours of sleep after training.
  4. Restore
    • You will most likely experience a good amount of muscle soreness and fatigue after you first begin training Jiu Jitsu. When this happens to me the following day after a hard training session, I like to get the blood flowing with a light cardio session and some stretching.    

Here is an article detailing the steps I like to take after a hard Jiu Jitsu training session:

How to Recover After a Hard Jiu Jitsu Session

Step 5: Commit long-term to a Jiu Jitsu Gym and Keep Showing Up

Once you’ve tried a few gyms it is usually best to select one as your long-term Jiu Jitsu home. Making a formal commitment to a gym and a professor will cement you in on your Eternal Jiu Jitsu journey. In most situations after you’ve tried a few gyms, you most likely know which one is the best for you. Sometimes, especially if you have a lot of high-quality gyms and excellent professors to choose from, the decision might not be that clear. In this case, take your time and think about the qualities that matter the most to you and which gyms check the most boxes. With that in mind below is an article detailing the methodology and qualities that I most valued in a Jiu Jitsu gym when I choose my long-term Jiu Jitsu home:    

How to Know if a Jiu Jitsu Gym is Right for You Long Term

Congratulations on making it through the checklist and beginning your Eternal Jiu Jitsu journey. My best wishes to you on this life-changing and rewarding journey through this fruitful martial arts. Keep an open mind, always open to learning throughout the journey, and keep showing up. One of my favorite Jiu Jitsu quotes is that a black belt is just a white belt that keeps showing up. There will undoubtedly be many highs, lows, setbacks, and level-ups throughout the journey, but if you keep showing up I’m a heavy believer that Jiu Jitsu will change you for the better.    

The Jiu Jitsu Hobbyist

I’ve achieved the rank of purple belt at the age of 40 and have dedicated my martial arts efforts solely to Jiu Jitsu intending to make it a lifelong hobby that I enjoy for pleasure, health, and continuous learning.

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