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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

Your First BJJ Class: What to Expect (and What Not to Worry About)

February 27, 2026

Nervous about your first Brazilian Jiu-Jitsu class? Here’s exactly what to expect, what happens on day one, and what you don’t need to stress about.

Walking into your first Brazilian Jiu-Jitsu class can feel overwhelming. Many beginners worry they won’t be in shape enough, won’t know what to do, or will slow everyone else down.

Here’s the truth: everyone who trains started exactly where you are.

Your first class isn’t about performance. It’s about getting comfortable, learning the basics, and taking the first step.

What Happens When You Arrive

When you arrive at your first class, an instructor or staff member will greet you and assist you in getting set up. If you’re unsure where to go, what to wear, or what comes next, ask. That’s part of the process.

You won’t be thrown into anything without explanation.

If you’re wondering what gear you’ll need, we break that down in detail in

What Do I Need for My First BJJ Class?

The Warm-Up (It’s Beginner-Friendly)

Classes typically begin with a warm-up with basic movements such as shrimping, bridging, and hip escapes. These movements might feel awkward at first, and that’s expected.

The warm-up isn’t a test. It’s a chance to:

  • Learn foundational movements
  • Prepare your body safely
  • Start getting comfortable on the mat

No one expects perfection.

Learning the Technique

After the warm-up, the instructor will teach a technique or concept. The technique is broken down step-by-step. Allowing time for practice and questions.

Beginners often worry about remembering everything. Don’t.

Focus on understanding the idea, not memorizing every detail. Repetition over time is what makes techniques stick.

If you’re curious how long it actually takes to become proficient, we cover that honestly in

How Long Does It Take to Get a Black Belt in BJJ?

Will You Have to Live Roll?

In most beginner-friendly programs, live rolling is introduced gradually. Some classes focus on drilling, positional work, or controlled movement before full sparring.

If live rolling is included, instructors will:

  • Pair you appropriately
  • Set expectations clearly
  • Emphasize safety and learning

Rolling is not about winning. It’s about learning how positions feel.

For a deeper look, read

Your First Live Roll: What to Expect and How to Stay Calm

What You Don’t Need to Worry About

Many first-time students stress about things that don’t matter.

You do not need to:

  • Be in great shape
  • Know any techniques
  • Keep up with experienced students

You need to show up, pay attention, and make an effort.

Final Thoughts: Just Take the First Step

Every confident student you see on the mat once felt the same way you do now.

Your first class isn’t about being good. It’s about getting started.

If you’re considering Brazilian Jiu-Jitsu, we’re here to help you train safely, confidently, and at your own pace. Pendergrass Academy of Martial Arts proudly serves Wake Forest, Wakefield, and Raleigh, NC.

👉 Learn more at www.bjjnc.com

 

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