The Top 5 Mistakes Beginners Make in BJJ (And How to Avoid Them)

Starting Your BJJ Journey the Right Way

Brazilian Jiu-Jitsu (BJJ) is an exciting and rewarding martial art, but like any new skill, beginners often make common mistakes that can slow their progress. By understanding these pitfalls early, you can improve faster and build a solid foundation. Here are the top five mistakes beginners make in BJJ—and how to avoid them.

1. Using Too Much Strength Instead of Technique

The Mistake: Many beginners rely on brute strength to overpower their training partners instead of focusing on proper technique. This can lead to exhaustion, frustration, and even injury.

How to Avoid It:

• Focus on leveraging proper body mechanics instead of muscling through positions.
• Relax and trust the techniques—you’ll conserve energy and be more effective.
• Ask your instructor for feedback on whether you’re using strength over technique.

2. Neglecting Defense and Escapes

The Mistake: Beginners often prioritize submissions over learning how to escape from bad positions. This leaves them vulnerable against more experienced opponents.

How to Avoid It:

• Spend time learning how to survive and escape from mount, side control, and back control.
• Focus on positional awareness rather than rushing to attack.
• Remember, defense leads to offense—being hard to submit will make you a stronger grappler.

3. Holding Your Breath and Gassing Out

The Mistake: Many beginners hold their breath during rolls, leading to quick exhaustion and poor performance.

How to Avoid It:

• Practice controlled breathing throughout training.
• Stay relaxed—panic and tension waste energy.
• Focus on exhaling during movements to regulate your breath.

4. Ignoring Fundamentals in Favor of Flashy Moves

The Mistake: New students often want to learn advanced techniques seen in competitions instead of mastering the fundamental concepts of BJJ.

How to Avoid It:

• Focus on drilling the basics—guard retention, sweeps, and escapes.
• Trust the process; higher belts rely on fundamentals for a reason.
• Remember, fundamentals win fights and create a strong foundation for more advanced moves later.

5. Training Too Hard or Too Little

The Mistake: Some beginners push themselves too hard and burn out, while others train too infrequently and struggle to improve.

How to Avoid It:

• Train consistently, but allow time for recovery.
• Listen to your body—rest when needed, but don’t let long breaks set you back.
• Aim for a sustainable schedule, such as 2-3 sessions per week for steady progress.

Final Thoughts: Learn from These Mistakes and Keep Rolling

Mistakes are a natural part of the learning process in BJJ, but recognizing and addressing them early will help you progress faster. Stay patient, trust your training, and keep showing up on the mats.

Start Your Journey at Iron Trinity Jiu Jitsu

At Iron Trinity Jiu Jitsu, we provide expert instruction in a welcoming environment, helping beginners develop strong fundamentals and avoid common pitfalls.

Sign up for a free trial class today and start training the right way!