Starting Brazilian Jiu Jitsu is one of the most difficult things you can possibly do, seriously. You walk onto the mats as a white belt, and suddenly, you’re at the bottom of the food chain. None of the rest of your life matters. No one cares what you do at work.
Everyone else seems to know what they’re doing, inexplicably. “What’s a shrimp?” you might ask. You immediately feel like you’re drowning in a sea of techniques, strange positions, and unexplainable soreness. Not to mention the nomenclature. It’s disorienting, to say the least.
Good. That means you’re exactly where you need to be to grow. Because growth doesn’t happen inside of a comfort zone.
Surviving as a BJJ white belt isn’t about winning. It’s not even about keeping up. It’s about learning how to struggle without quitting. And if you can do that, you’ll make it. Here’s how to survive and thrive in your first months on the mat.
1. Check Your Ego at the Door
You are going to lose. A lot.
You’ll be crushed, submitted, and swept more times than you can count. That’s part of the BJJ process. The sooner you accept that, the better. Instead of getting frustrated, shift your mindset—every roll is a lesson, every tap is a learning opportunity. The people smashing you today? They were once in your shoes. Stay humble, ask questions, and keep showing up.
2. BJJ White Belts Should Focus on Defense First
Your first instinct might be to muscle through everything. That won’t work.
BJJ is about technique, and not brute strength. Survival starts with defense—learning how to escape bad positions, protect your neck, and stay calm under pressure. If you can stay safe and not get submitted easily, you’re already ahead of the game.
3. Show Up Consistently
No secret techniques, no shortcuts—just show up. We offer a whole bunch of different classes for adults.
Some days you’ll feel great. Other days, you’ll feel like you know nothing. Both are normal. Progress in Jiu Jitsu isn’t linear. Keep training, keep grinding, and trust that over time, the pieces will start to fall into place. The people who stick with it the longest are the ones who get good.
4. Ask Questions, But Pay Attention First
Good teammates and coaches will answer your questions—but don’t ask before you try to figure it out yourself. Watch how higher belts move. Pay attention to the small details. If you’re confused, ask. The more you understand the ‘why’ behind a technique, the faster you’ll improve.
5. Learn to Relax
White belts are notorious for rolling like they’re fighting for their lives. But when you’re tense, you burn energy fast and make mistakes. Breathe. Slow down. You don’t need to fight every grip like your life depends on it (pro tip: if your hands hurt then you’re gripping too tightly). When you learn to relax, you’ll start to see openings and develop better timing – not to mention get a bigger gas tank.
6. Find Small Wins
A win isn’t just submitting someone. It’s escaping side control when you couldn’t last week. Or perhaps surviving longer against a tough partner. Maybe remembering a detail that helps you move better. Focus on small victories—those stack up over time and lead to big improvements.
7. Trust the White Belt Process
Jiu Jitsu is hard. If it were easy, everyone would do it.
There will be days when you wonder if you’re getting any better. That’s normal. Growth isn’t obvious in the moment, but if you compare yourself to the version of you from three months ago, you’ll see the difference. Keep training. Keep learning. You’re building something bigger than just skill—you’re building resilience, discipline, and confidence. Those are things that will stick with you for life.
Welcome to the Journey
If you’re reading this as a brand-new white belt, congratulations. You’ve taken the first step into something that can change your life. Stick with it. Trust in the struggle. And remember—every black belt started right where you are now.
Join us for a 2-week free trial. See you on the mats.
