Ever thought about trying Brazilian Jiu-Jitsu (BJJ)? Let me give you one piece of advice—go for it! Whether you’re aiming to lose weight, spice up your fitness routine, or find a competitive outlet, BJJ is a game-changer. It’s a full-body workout that tests your strength, endurance, and mental toughness all at once. But beyond the physical grind, it’s an incredible way to build confidence, learn self-defense, and become part of an awesome, supportive community.
Over the past decade, I’ve gone from being a shy white belt, terrified to step onto the mats, to earning my black belt and becoming a coach. The journey has been filled with ups and downs, but every step has taught me something valuable. No matter where you are in your BJJ journey, here are five key lessons I’ve learned that might just help you, too.
1. You’re Going to Get Wrecked (and That’s Okay)
Let’s not sugarcoat it: when you first start, you’re going to get wrecked. Every. Single. Time. You’ll roll with people who make it look effortless while you’re tapping out every five seconds. It’s frustrating—especially if you’re used to being good at other physical activities. But here’s the thing—everyone goes through this phase. Seriously, it’s not just you.
When I first started, I felt like I wasn’t improving. But every roll, every tap, was teaching me something, even if I didn’t realize it at the time. Whether it’s sharpening your defense or staying calm under pressure, you’re always learning, even when it doesn’t feel like it. Keep showing up, and before long, you’ll be the one helping new white belts through that same grind.
This phase teaches you humility and patience. BJJ isn’t about instant wins—it’s about long-term growth. Every tap brings you closer to mastering the art. Trust the process.
2. Balance Is Everything: You Can’t Do It All
When I first started BJJ, I was still hitting the weights hard with powerlifting. I thought I could go full throttle with both, but my body had other plans. Small injuries piled up, and I had to make a choice: scale back or burn out.
BJJ is not just another workout—it’s a physically demanding, high-intensity grind that takes a toll on your body in unique ways. If you’re lifting six days a week and adding BJJ, trust me, something’s got to give.
Once I scaled back my lifting to four days a week and focused on BJJ the other days, my performance on the mats skyrocketed. The key is balance. You don’t have to drop your other passions, but you need to listen to your body. Recovery is crucial. It’s better to be consistent and balanced than to go all out and crash.
3. Your Diet Is Your Fuel—Don’t Ignore It
If you want to level up in BJJ, what you eat matters—a lot. You can’t expect to roll hard if you’re fueling yourself with junk. I’m not saying you need to be perfect (because, let’s be real, pizza exists), but if you’re serious about your training, you need to get serious about your diet.
A balanced diet is your secret weapon, especially carbs. BJJ requires explosive energy, and carbs are your body’s go-to for that. While some people in the BJJ community swear by keto, I’m not convinced it’s the best choice for this sport. Rolling without enough carbs is like driving on fumes—not ideal.
Make sure you’re getting enough protein for muscle recovery and enough carbs to power through your sessions. And don’t forget hydration, especially if you train in a hot gym. Proper nutrition makes a huge difference on and off the mats.
4. Don’t Cut Weight for Tournaments—Trust Me
One of the biggest mistakes I made early on was cutting weight for tournaments. I thought dropping a few pounds to top my weight class would give me an edge. I was wrong—big time.
Most BJJ tournaments have same-day weigh-ins, and some have mat-side weigh-ins, meaning you step on the scale right before competing. If you’ve cut weight, you’ll be drained. Your performance will tank, and your injury risk will skyrocket. I learned this the hard way when I tore my hamstring after a brutal weight cut.
Instead of obsessing over weight, focus on being strong and healthy at your natural size. Compete where you feel comfortable and energized. You’ll enjoy the experience a lot more when you’re not running on empty.
5. Have Fun and Embrace the Journey
At the end of the day, BJJ is meant to be fun. Yes, it’s tough. Yes, you’ll have days when you want to quit. But the friendships you make, the skills you learn, and the personal growth you experience are all part of what makes it so rewarding.
When I look back on my journey from white belt to black belt, it’s not just the techniques or tournaments that stand out. It’s the friends I’ve made, the laughter shared on the mats, and the sense of accomplishment after pushing through tough times.
BJJ is about more than learning submissions and escapes—it’s about becoming a better version of yourself, both physically and mentally. So, enjoy the process. Celebrate small victories, laugh off the bad days, and keep showing up. You’ll be amazed at what you can achieve if you stick with it.
Final Thoughts
Brazilian Jiu-Jitsu isn’t just a sport—it’s a journey. Whether you’re just starting out or you’ve been training for years, there’s always something new to learn and ways to grow. If you’re thinking about giving it a try, don’t hesitate—jump in! You’ll get fitter, stronger, and you’ll gain a skill that’ll stick with you for life. Plus, you’ll uncover strengths you didn’t know you had.
The path from white belt to black belt is long, but trust me, it’s worth every step.