Avoid the most common beginner mistakes in Brazilian Jiu-Jitsu and learn simple ways to accelerate your progress on the mats.
Starting Brazilian Jiu-Jitsu is exciting — and challenging. Every white belt makes mistakes, and that’s normal. If you’re stepping onto the mat for the first time, understanding what to expect can ease a lot of that early pressure. Mistakes are how you learn. Many beginners worry they aren’t improving fast enough. If that sounds familiar, here are some clear signs you’re actually making progress in Brazilian Jiu-Jitsu, even when it doesn’t feel obvious yet.
That said, some habits slow progress more than others. The good news? Once you recognize them, they’re easy to fix.
Here are the top five mistakes beginners make in BJJ — and how to correct them so you can improve faster and enjoy the journey more.
1. Trying to Use Strength Instead of Technique
One of the most common beginner mistakes is relying on strength to escape or control positions. It’s a natural reaction, especially when things feel uncomfortable.
Why does it slow you down
Strength works until it doesn’t. Bigger, stronger partners will still feel immovable, and fatigue sets in quickly.
How to fix it:
- Slow down your movements
- Focus on leverage and positioning
- Ask why a technique works, not just how
Brazilian Jiu-Jitsu rewards efficiency, not force.
2. Holding Your Breath During Training
Many beginners don’t realize they’re holding their breath — especially during drills or live rolling.
Why does it slow you down
Holding your breath leads to faster fatigue, panic, and rushed decisions.
How to fix it:
- Focus on steady breathing through your nose
- Exhale during effort
- Relax your shoulders and jaw
Calm breathing helps calm the mind — and improves performance immediately.
3. Trying to Learn Everything at Once
Brazilian Jiu-Jitsu involves a wide range of techniques, positions, and terminology. Beginners often feel pressure to remember everything.
Why does it slow you down
Information overload leads to frustration and confusion.
How to fix it:
- Focus on one position at a time
- Repeat the same movements often
- Trust the curriculum and process
Progress in Jiu-Jitsu works through repetition, not memorization.
4. Comparing Yourself to Everyone Else
It’s easy to look around the room and feel like you’re “behind,” especially when training with more experienced students.
Why does it slow you down
Comparison creates unnecessary pressure and discouragement.
How to fix it:
- Compare yourself only to yourself last month
- Celebrate small wins (escaping, staying calm, remembering a detail)
- Remember that everyone’s journey looks different
Consistency beats talent every time.
5. Thinking Rolling Is About Winning
Many beginners believe live rolling is about winning rounds or submitting training partners.
Why does it slow you down
This mindset leads to tension, panic, and missed learning opportunities.
How to fix it:
- Treat rolling as problem-solving practice
- Focus on position, defense, and survival
- Accept mistakes as part of learning
Rolling isn’t a test — it’s a classroom. If live rolling still makes you nervous, read Your First Live Roll: What to Expect and How to Stay Calm to understand how beginners are introduced safely and progressively.
Final Thoughts: Mistakes Mean You’re Learning
Every experienced student remembers making these same mistakes. What separates those who succeed from those who quit is simple: they Stay Committed to it and learn from the process.
Brazilian Jiu-Jitsu rewards patience, consistency, and a curious mindset. Fixing these common beginner habits early helps you progress faster — and enjoy training a lot more. If you’re early in your journey, our Beginner’s Guide to Brazilian Jiu-Jitsu walks you through every stage step by step.
If you’re new to BJJ or thinking about getting started, we’re here to guide you every step of the way. Knowing what your first class looks like ahead of time can make getting started much easier.
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/program/bjj/
Related Reading:
– How to Know You’re Improving in BJJ (Even When It Doesn’t Feel Like It)