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Eric Allain
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I absolutely love the BJJ classes here. The instruction is excellent, the staff is friendly, helpful and well organized and the facilities are great. All this comes together to create an environment where the students help each other learn and improve. It is this that really does it for me. PAMA is not just a place to train, it is a community of friends. BJJ is hard. It can be demoralizing. Having helpful, encouraging friends to train with is what keeps me coming back. It is this that will push me to finally get that black belt some day.

Julia Benson
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I love coming here. I have improved my Muay Thai technique. A lot of experienced students in the class make sparring fun. Beyond all of this PAMA is a community.

Sean Kavanagh
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Great place to train and has the largest media presence I've ever experienced in any of the BJJ gyms I've trained at. That is a good thing because it lets you know what you are signing up for and makes the gym culture available to see online. And it is a great culture which is very friendly and welcoming of new students and has a desire to see people continuously improve whether it is BJJ or Muay Thai.

Blair Cuneo
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Excellent Women’s Self Defense class! Walked away with several very good techniques.

Mitch Ludwig
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I recently moved to the area and dropped by to check out the bjj classes. I've been training bjj for the better part of a decade and can say without a doubt that this has been one of the most welcoming gyms I've ever experienced. Great instruction with a good mix of belt levels that gives everyone an opportunity to learn.

Dylan Olson
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I like to get to know a school for a while before giving a review. That said, I've been training in PAMA's BJJ program for about a year now. I came to this school as a 2 stripe blue belt and have had training from several different places over the years. I can say honestly that the Pendergrass brothers have succeeded at creating and continuously cultivating an amazing environment for learning. You feel like family as soon as you walk in the door. And regardless of whether you've never trained before or have been training for decades, there is something here to learn and grow in for everyone. The instructors are patient, love what they do and can break down concepts in ways anyone can understand. The culture here at PAMA is consistently positive and inclusive. Classes are organized well and more experienced students (upper belts) are always willing to help those looking for guidance. If you're looking for a place to train, just stop by PAMA and see for yourself.

Chris George
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The professionalism of the staff is unmatched. All of the instructors are great with kids. Both of my kids love being here.

James Willison
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This is a great to train both mind and body in the art of BJJ. The main instructors, Guy and Rob, are knowledge and care about their students. I was particularly impressed that they (and other instructors) already knew my name despite not having formally introduced myself to them. That’s a little thing, but it meant they want to know who is coming to their facility. As well, the other students, particularly the upper belts, are great training partners. In my experience, they know when to go hard and also when to help a beginner out. PAMA is an excellent place to train and to be a part of a community looking to improve themselves on and off the mats.

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Pendergrass Academy of Martial Arts Raleigh & Wake Forest Martial Arts
919-819-1908
Pendergrass Academy of Martial Arts

What to Expect During Your First 90 Days of BJJ

May 29, 2026

New to Brazilian Jiu-Jitsu? Learn what to expect in your first 90 days of BJJ training and how beginners can progress safely and confidently.

Starting Brazilian Jiu-Jitsu (BJJ) can feel exciting, challenging, and intimidating all at once. New students often wonder if they’re progressing fast enough, if they’re doing things “right,” or if the struggle they feel is normal.

The short answer? Yes — all of it is normal.

Your first 90 days in BJJ aren’t about perfection. They’re about building a foundation that sets you up for long-term success on the mats.

Here’s what every beginner should know.

Weeks 1–4: Learning to Survive and Stay Safe

The first month of BJJ is about orientation — mentally and physically.

Your focus should be:

  • Learning basic positions (guard, mount, side control)
  • Understanding how and when to tap. If live rolling still feels intimidating, check out Why Live Rolling Isn’t as Scary as You Think.
  • Becoming comfortable moving on the ground
  • Building consistency by showing up

You are not expected to win rolls or memorize techniques. Learning how to stay calm and protect yourself is a major accomplishment.

Weeks 5–8: Recognizing Patterns and Positions

By month two, things start to feel less chaotic.

You’ll begin to:

  • Recognize familiar positions
  • Understand why certain movements repeat
  • Notice basic escapes and transitions
  • Feel more comfortable asking questions

This is when beginners realize BJJ is less about strength and more about problem-solving and timing.

Weeks 9–12: Confidence Through Repetition

Around the third month, most students experience a confidence shift.

You may:

Progress doesn’t mean dominating — it means understanding.

What Beginners Should Focus On

Do focus on:

  • Consistency over intensity
  • One position at a time
  • Asking questions
  • Breathing and staying relaxed

Avoid focusing on:

Brazilian Jiu-Jitsu rewards patience.

Final Takeaway: The First 90 Days Matter

The habits you build in your first three months shape your entire BJJ journey. Stay patient, stay curious, and trust the process.

If you’re thinking about starting or are early in your journey, we’re here to guide you every step of the way. If you’re new to training, our Beginner’s Guide to Brazilian Jiu-Jitsu walks you through what to expect during every stage of the journey.

Pendergrass Academy of Martial Arts proudly serves Wake Forest, Wakefield, and Raleigh, NC. 👉 Learn more about our Brazilian Jiu-Jitsu program at www.bjjnc.com

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