If you’re thinking about starting Jiu-Jitsu, you might be wondering whether you need to get in shape first. The truth is, you don’t need to be a top athlete to begin training, not even close to it. Brazilian Jiu-Jitsu (BJJ) is one of the most beginner-friendly martial arts, designed to meet you where you are, physically and mentally. Whether your goal is fitness, self-defense, or a new hobby, there’s no “perfect” time or fitness level required to get started.
In fact, Jiu-Jitsu is an excellent way to get in shape! It’s functional, full-body movement that naturally builds strength, improves cardiovascular health, enhances flexibility, and develops mental resilience. Your physical fitness will improve with each session and you won’t even notice all the effort. So instead of delaying your start, embrace the opportunity to grow from wherever you are right now.
To help you feel confident as you step onto the mats, here are five valuable tips every beginner should know before starting Jiu-Jitsu.
1. Focus on Consistency, Not Perfection
When beginning your Jiu-Jitsu classes, it’s easy to feel overwhelmed by the amount of techniques and unfamiliar terminology. You might even feel frustrated when your body can’t quite do what you want it to. But this is completely normal. What matters most isn’t how “good” you are right away, it’s how often you show up and keep going.
Instead of trying to be perfect:
Aim to attend class regularly, even when you feel tired or unsure.
Track your attendance rather than your performance.
Celebrate small milestones, like remembering a sequence or escaping a position.
With consistent training, you’ll be amazed at how your timing, coordination, and confidence naturally improve. Many advanced students will tell you that they weren’t the most athletic or talented in the beginning, but they were the ones who kept coming back. In Jiu-Jitsu, consistency always wins.
2. Learn the Art of Breathing and Relaxation
One of the most underestimated skills in Jiu-Jitsu is knowing how to breathe and stay relaxed. New students often use too much energy, hold their breath during intense drills, or panic when they’re in uncomfortable positions. This leads to exhaustion and missed learning opportunities.
Learning to breathe efficiently helps you:
Conserve energy during sparring
Stay calm under pressure
Think clearly and execute technique more effectively
Here are some quick tips to help with this:
Practice breathing through your nose during warmups
Focus on slow, steady breaths while drilling
When rolling, remind yourself to exhale during transitions or escapes
Try breathwork or mindfulness exercises outside of class
By developing relaxation skills early, you create a solid foundation that helps you progress faster and enjoy your training more.
3. Embrace the Beginner Mindset
Everyone starts somewhere, and in Jiu-Jitsu, your mindset is your most powerful tool. It’s easy to compare yourself to others or feel discouraged by setbacks, but the best students are those who remain humble, curious, and open to learning.
What does it mean to embrace a beginner mindset?
Ask questions: Don’t be afraid to ask your coach or training partners for help. Everyone was new once.
Tap early and often: Tapping isn’t a sign of weakness, it’s how we learn and stay safe.
Don’t chase belts: Focus on learning skills instead of chasing rank or external recognition.
Be patient with yourself: Progress in Jiu-Jitsu is non-linear. Some days you’ll feel great, other days not so much. That’s okay.
By keeping this mindset, you build resilience and turn every training session into an opportunity for growth. Remember: starting Jiu-Jitsu is not about proving something to others, it’s about discovering what you’re capable of.
Starting Jiu-Jitsu with the Right Mindset Makes All the Difference
From your first class to your first stripe, staying mentally engaged and emotionally open will help you progress both on and off the mats. Your journey is uniquely yours, and the right mindset will carry you further than any physical skill.
4. Improve Your Mobility Off the Mats
While you don’t need to be in top shape to begin, a little movement outside of class can go a long way. Many beginners experience soreness, stiffness, or limited mobility early on, especially in the hips, shoulders, and neck. Adding light mobility work at home can support your training, reduce injury risk, and speed up recovery.
Here are a few ideas to complement your training:
Dynamic stretching before class: Arm circles, hip openers, leg swings
Mobility flows after class: Yoga-style movements like cat-cow, downward dog, and child’s pose
Foam rolling or massage tools: Great for loosening up tight areas
Focus on key areas: Hips, hamstrings, spine, and neck are crucial for BJJ
You don’t need an intense fitness routine outside the academy. Just 10–20 minutes of focused mobility a few times a week can help you move more freely and feel more confident on the mats.
5. Choose the Right School and Instructors
Where you train matters. The quality of the instruction, the structure of the classes, and the attitude of the students will greatly impact your experience. A great school isn’t just about producing champions, it’s about building a community where everyone feels welcome and supported.
When evaluating a Jiu-Jitsu school:
Observe how instructors interact with beginners
Ask about class structure, safety protocols, and instructor experience
Look for a clean, well-maintained facility
Talk to current students about their experience
At Gracie Barra Riverton, we pride ourselves on offering a structured, beginner-friendly environment where every student is guided with care and attention. Whether you’re a total beginner or someone returning to the mats after time away, our team is here to support your goals every step of the way.
Ready to Begin Your Journey?
There’s no better time than now to take that first step. Don’t wait to be “in shape”, starting Jiu-Jitsu is one of the best ways to get there. At Gracie Barra Riverton, we offer a safe, welcoming, and empowering space for new students to grow physically, mentally, and emotionally.
Book your free trial class today and discover how transformative Jiu-Jitsu can be. Our coaches and community are excited to help you start your journey!
