5 Mistakes Beginners Make in Brazilian Jiu-Jitsu (And How to Fix Them)

Starting BJJ? Here’s What to Avoid

So, you’ve started Brazilian Jiu-Jitsu—awesome! Whether you're training at a BJJ gym in Warminster, PA, or just thinking about taking your first class, you’re probably excited (and maybe a little overwhelmed).

That’s totally normal. Everyone starts as a beginner—even the best black belts in the world made mistakes when they first stepped on the mats. The good news? You don’t have to make all of them yourself.

Here are five common beginner mistakes in BJJ and, more importantly, how to fix them so you can improve faster and train smarter.

1. Using Too Much Strength Instead of Technique

This is by far the most common mistake beginners make. You’ll see a white belt gripping onto their opponent for dear life, muscling through moves, and gaslighting their own cardio into oblivion.

💥 Why It’s a Problem:

• Strength fades, but good technique always works.

• Overusing muscle tires you out way before your training partner.

• It leads to sloppy movement and bad habits that are hard to fix later.

✅ How to Fix It:

• Slow down. Focus on technique and efficiency instead of “winning” the round.

• Use less force. If you’re straining too hard, you’re probably doing something wrong.

• Trust the technique. Learn the mechanics first—then add speed and pressure.

💡 Pro Tip: Watch experienced grapplers roll. They look smooth, controlled, and effortless—that’s the goal!

2. Holding Your Breath & Gassing Out

A lot of beginners forget to breathe properly when rolling. You hold your breath while trying to escape, and before you know it, you’re exhausted in 30 seconds.

💥 Why It’s a Problem:

• Your body needs oxygen to think, react, and move.

• Holding your breath causes panic, sloppy technique, and bad decisions.

• BJJ is about lasting longer than your opponent, not sprinting for a minute and burning out.

✅ How to Fix It:

• Breathe through your nose. Mouth breathing wastes energy.

• Stay calm. Focus on slow, controlled breathing—especially when under pressure.

• Exhale when exerting effort. Think about how boxers breathe when throwing punches—it’s the same idea in BJJ.

💡 Pro Tip: If you’re panicking during rolls, remind yourself: Breathe, relax, survive.

3. Not Tapping Early Enough

We get it—you don’t want to “lose.” But not tapping is a fast track to injuries, frustration, and shorter training longevity.

💥 Why It’s a Problem:

• Your ego shouldn’t control your training. Getting submitted isn’t a loss—it’s a lesson.

• Injuries slow down progress. Tap early, and you’ll be back on the mats tomorrow.

• It builds bad habits—if you always try to fight out of deep submissions, you’re just delaying the inevitable.

✅ How to Fix It:

• Tap early, tap often. BJJ is a long game—your goal is to improve, not win every roll.

• Understand when you’re caught. If the submission is locked in, don’t risk injury—just tap and reset.

• Use tapping as a learning tool. After each roll, ask your partner, "What did you catch me with?" and "How can I defend it better?"

💡 Pro Tip: Black belts tap too. The difference? They see it as part of learning, not failure.

4. Ignoring Fundamentals & Chasing Advanced Techniques

It’s super tempting to try that flying armbar or crazy inverted guard sweep you saw on Instagram. But beginners often skip the basics and get frustrated when flashy techniques don’t work.

💥 Why It’s a Problem:

• Without strong fundamentals, nothing else works.

• Advanced moves rely on timing, balance, and control—things white belts are still developing.

• If you don’t master basic positioning and escapes, you’ll struggle against anyone who has.

✅ How to Fix It:

• Drill the basics constantly. Master things like guard retention, framing, shrimping, and bridging before worrying about flying armbars.

• Focus on high-percentage techniques. Learn what works at every level—like closed guard sweeps, armbar setups, and fundamental passing.

• Ask your coach what to work on. If you’re unsure, stick to what’s taught in class instead of YouTube rabbit holes.

💡 Pro Tip: The best black belts in the world still drill fundamentals every day. That should tell you something.

5. Training Too Hard (or Not Enough)

Some beginners overtrain, going five days a week, rolling hard every round, and ignoring their body’s need to recover. Others barely show up, wondering why they aren’t improving.

💥 Why It’s a Problem:

• Overtraining = injuries, burnout, and plateauing.

• Inconsistent training = slow progress.

• BJJ is about balance—you want to train enough to improve, but not so much that you break down.

✅ How to Fix It:

• Train consistently (2-4 times per week). On average, this is the sweet spot for progress and recovery but understand your personal limits and capabilities

• Listen to your body. Sore is okay, injured is not—take rest days when needed.

• Mix hard and light training. Not every round has to be a war—use positional sparring and technical rolls to refine your game.

💡 Pro Tip: Longevity in BJJ > burning out in six months. Pace yourself!

Final Thoughts: Train Smart, Improve Faster

Every Brazilian Jiu-Jitsu beginner makes mistakes—it’s part of the process! But by avoiding these five common errors, you’ll progress faster, train longer, and enjoy BJJ even more.

Quick Recap:

✅ Use technique over strength.
✅ Breathe properly—don’t gas out.
✅ Tap early, learn from submissions.
✅ Master the basics before chasing fancy moves.
✅ Train consistently but listen to your body.

If you’re looking for a BJJ gym in Warminster, PA, where beginners are supported and coached properly, come train at Movement Art! We offer kids' BJJ classes, adult BJJ classes, and competition-level training in a welcoming, ego-free environment.

Try a free class and start training the right way!