How to Start Brazilian Jiu-Jitsu When You’re Not Fit or Flexible
So, you’re interested in starting BJJ but maybe worried you’re not “fit” enough or not exactly Gumby when it comes to flexibility. Don’t worry, you’re far from alone! Many people begin BJJ with the same concerns. But here’s the truth. BJJ is one of the most accessible martial arts for beginners, regardless of where they’re starting from physically.
Let’s dive into why you don’t need to wait until you’re in top shape or super flexible, and how starting BJJ can actually help you get there.
1. Embrace the Mindset: Progress Over Perfection
One of the biggest hurdles when starting BJJ isn’t physical at all—it’s mental. BJJ isn’t about getting everything right on day one or being the “best.” Instead, it’s about learning, progressing, and embracing the journey. In BJJ, improvement often comes in waves, and those little gains can feel incredibly rewarding. Every time you attend class, you’ll pick up something new, whether it’s a technique or just a bit more stamina.
So, let go of the idea that you need to be “ready” before you start. Just showing up is the most important thing!
2. What to Expect Physically When Starting BJJ
Gradual Conditioning
When starting BJJ, you’ll naturally start improving your strength, endurance, and flexibility. You don’t need a baseline level of fitness because BJJ itself is a fantastic workout that challenges every part of your body. The key is to be patient and let your body adapt over time. You might feel sore in muscles you didn’t know existed, but that’s a sign you’re starting to build a foundation.
Take It at Your Own Pace
One of the best things about starting BJJ is that everyone progresses at their own pace. It’s common to feel exhausted in your first few classes, and that’s perfectly okay. Don’t push yourself beyond what feels comfortable. The goal in the beginning is consistency, not intensity. If you can keep showing up regularly, you’ll notice that your endurance, strength, and flexibility start to improve naturally.
3. Flexibility Concerns When Starting BJJ
BJJ Warm-Ups That Improve Flexibility
Many BJJ classes start with warm-up exercises like shrimping, bridging, and rolling. These movements may feel unfamiliar at first, but they’re fantastic for mobility and flexibility, especially around your hips, shoulders, and lower back. Over time, these movements will help increase your range of motion.
Stretching Outside of Class
If you want to support your progress when starting BJJ, consider adding a few simple stretching exercises at home. Focus on dynamic stretches for the lower body and hips, since those areas will be used frequently in BJJ. A few minutes of hip stretches, hamstring stretches, and lower-back mobility exercises can go a long way. But don’t stress—BJJ will give you plenty of flexibility work on its own!
4. Building Strength and Cardio When Starting BJJ
BJJ as a Functional Workout
One of the great things about starting BJJ is that it builds functional strength. This means you’re not just lifting weights; you’re using your own body weight, learning how to balance and control it, and using leverage effectively. All those drills, techniques, and sparring rounds (called “rolling”) will build your core, arms, and legs naturally over time.
Cardio Will Happen Naturally
If you’re worried about cardio when starting BJJ, don’t be! Many people notice they become out of breath quickly during their first few classes. But here’s the good news—rolling and drilling are incredible cardio workouts! You’ll find your stamina increasing with each session, and you won’t need to do any extra running or high-intensity interval training unless you want to.
Listen to Your Body
When starting BJJ, it’s crucial to listen to your body and take breaks as needed. BJJ can be intense, so it’s fine to sit out for a round if you’re feeling tired. Most instructors encourage this, and it’s better to go at your pace and avoid injury than to push too hard too fast.
5. Practical Tips for Your First BJJ Class
What to Bring
For your first class when starting BJJ, bring comfortable workout clothes that you don’t mind getting a bit sweaty. A water bottle is essential—BJJ can be a tough workout! If you’re training in a gi (the traditional uniform), the gym will likely provide one for you initially, or you can ask them if they have spares for beginners.
Talk to Your Instructor
Let your instructor know it’s your first time and mention any concerns you might have about fitness or flexibility. Most BJJ instructors are incredibly welcoming and happy to help you get comfortable. They’ll often introduce you to another student who can help guide you through the basics.
Don’t Worry About “Winning”
BJJ is unique in that you’ll find yourself “losing” a lot as a beginner, and that’s completely fine. You might get tapped (submitted) over and over again, but that’s how you learn. Embrace each tap as a chance to understand the technique better—it’s a learning moment, not a failure.
Partnering Up with More Experienced People
If you’re paired with a more experienced training partner, don’t be intimidated. Most seasoned practitioners enjoy helping beginners get the hang of things, and they’ll adjust their intensity to match your level. Don’t be afraid to ask questions; they’ve been where you are now.
6. Embrace the Community and Have Fun!
The Power of Community When Starting BJJ
One of the best things about starting BJJ is the community. BJJ gyms are often incredibly welcoming and diverse, with people from all walks of life training together. Your fellow students can become a strong support network, helping you learn, motivating you, and celebrating your progress with you.
Celebrate Every Win
Progress in BJJ can sometimes feel slow, so it’s important to celebrate every milestone. Whether it’s remembering a move, completing a class without gassing out, or hitting your first successful sweep, these small victories add up.
Stay Curious and Keep an Open Mind
There’s always something new to learn in BJJ, whether it’s a new technique, a different approach to training, or even just observing how others move. Stay curious, keep an open mind, and remember that the journey is as important as the destination.
The hardest part of any journey is taking the first step, and that’s especially true with starting BJJ. But here’s the secret: just showing up to your first class is already a big win. You don’t need to wait until you’re fit or flexible—BJJ will help you build those qualities over time.
At GCJ Academy in Morley, we’re all about creating a welcoming environment where you can build strength, flexibility, and confidence alongside a supportive community. Why not take that first step with us? Bring your enthusiasm, and start the journey with people who’ve got your back. We’re ready to welcome you and help you discover why so many people fall in love with this incredible martial art.
