Hello! I’m Professor Mark Fonte, Head Professor at Gracie Barra North Salt Lake. If you’re just starting your Jiu-Jitsu journey or considering signing up for your first class, let me first say: welcome. You’re about to begin one of the most empowering experiences of your life.
But like with any new challenge, it’s natural to feel a little overwhelmed. What should you expect? What should you do (or avoid doing) to ensure your progress? The truth is, most beginners make the same mistakes early on, and that’s okay. With a little insight and support, you can sidestep common roadblocks and accelerate your growth on the mats.
Here are the 10 most common mistakes beginners make in Jiu-Jitsu, and how to avoid them with confidence.
Mistake #1: Rushing Past the Fundamentals
It’s tempting to skip past basics in favor of flashy moves. But fundamentals are the bedrock of effective Jiu-Jitsu.
What Happens: You rely on improvisation, get overwhelmed in sparring, and develop gaps in your foundation.
How to Avoid It: Focus on:
- Proper posture and base
- Guard retention and escapes
- Positional awareness
- Fundamental submissions like armbars and triangles
These skills create a platform for all advanced techniques. Mastery of fundamentals allows for smoother transitions, better control, and faster adaptation during sparring. At Gracie Barra North Salt Lake, we spend extra time building this solid base because it pays dividends down the road.
Mistake #2: Using Strength Instead of Technique
Muscling through moves might seem effective at first, but it quickly backfires.
What Happens: You burn out, increase your risk of injury, and stall your technical growth.
How to Avoid It: Learn to:
- Relax during drills and rolls
- Focus on leverage and angles
- Use timing over tension
Strength fades, but technique scales. By focusing on body mechanics, you’ll conserve energy and gain control, even over larger opponents. This shift in mindset is what makes Jiu-Jitsu so powerful and inclusive for all body types.
Mistake #3: Avoiding Sparring (Rolling)
Sparring can feel intimidating, but it’s essential for improvement.
What Happens: You miss out on real-time feedback and struggle to apply techniques.
How to Avoid It:
- Start with positional sparring
- Communicate with your partner
- Roll at a pace you’re comfortable with
Rolling transforms theory into instinct. It helps you internalize timing, pressure, and reactions. Even just watching others spar can enhance your understanding. Trust the process and ease in when you’re ready, our instructors will guide you every step of the way.
Mistake #4: Not Asking Questions
You won’t know everything at first. That’s normal—and expected.
What Happens: You miss key details and stay confused longer than necessary.
How to Avoid It:
- Ask instructors for clarification
- Chat with upper belts
- Review notes or record voice memos after class
When you ask, you engage your learning more deeply. You’ll understand concepts faster, retain techniques longer, and make better decisions on the mat. Plus, instructors love seeing students who are eager to learn.
Mistake #5: Comparing Yourself to Others
Everyone’s journey is unique.
What Happens: You lose motivation by measuring your progress against others.
How to Avoid It:
- Track your personal wins (not just stripes)
- Celebrate small improvements
- Stay focused on your growth
Comparison steals joy. Instead, focus on your progress, getting one percent better every session. That mindset will serve you in Jiu-Jitsu and life.
Mistake #6: Training Too Hard, Too Fast
Enthusiasm is great, but recovery matters.
What Happens: You risk injury or burnout.
How to Avoid It:
- Start with 2–3 classes per week
- Listen to your body
- Prioritize sleep, hydration, and mobility
Injuries from overtraining can derail your progress more than anything else. Train smart, not just hard. Longevity in Jiu-Jitsu is a superpower.
Mistake #7: Neglecting Warm-Ups and Drills
Skipping drills to jump into rolling? Big mistake.
What Happens: Your technique suffers, and your progress slows.
How to Avoid It: Treat warm-ups and drilling as essential learning. Repetition builds muscle memory, and mastery.
Every repetition refines your movement. The better you drill, the smoother and more effective you’ll be in sparring. It’s also your opportunity to troubleshoot techniques before applying them live.
Mistake #8: Overthinking and Freezing Up
It’s easy to overanalyze during sparring.
What Happens: You hesitate, second-guess, and miss opportunities.
How to Avoid It:
- Trust your instincts
- Focus on one or two concepts per roll
- Reflect post-roll rather than mid-roll
Allow yourself to make mistakes. That’s how learning happens. Once you embrace that, the fear fades and your creativity flourishes.
Mistake #9: Poor Hygiene or Etiquette
Jiu-Jitsu is close-contact. Hygiene matters.
What Happens: You may alienate training partners or risk infections.
How to Avoid It:
- Keep your uniform clean
- Trim your nails
- Use deodorant and wash hands/feet
Mat etiquette also includes showing up on time, listening during instruction, and treating others with respect. These small actions build trust and camaraderie in the academy.
Mistake #10: Thinking You Need to Be Fit First
You don’t need to be in shape to start, Jiu-Jitsu will help you get there.
What Happens: You delay starting for no real reason.
How to Avoid It: Just show up.
Our classes are beginner-friendly and scalable to all fitness levels. Everyone starts somewhere, and our team is here to support your journey from day one.
How Gracie Barra North Salt Lake Supports Your Growth
- Structured Curriculum: We follow Master Carlos Gracie Jr.’s proven system, progressing you step-by-step.
- Certified Instructors: Our team teaches with patience, passion, and purpose.
- Welcoming Culture: No egos. Just teammates who want to see you succeed.
- Beginner-First Classes: Our programs are tailored to help you learn at your pace.
What to Expect in Your First Month of Jiu-Jitsu Class
- A warm, welcoming environment
- Clear instruction and hands-on support
- No pressure to spar until you’re ready
- Encouragement every step of the way
Jiu-Jitsu might feel foreign at first. But stick with it, and you’ll be amazed by how quickly it becomes part of who you are.
Ready to Begin Your Journey?
You don’t need to wait for the perfect moment. Start where you are.
Join us at Gracie Barra North Salt Lake for a free trial class and experience the benefits of Jiu-Jitsu firsthand. Whether you’re looking to build confidence, learn self-defense, improve fitness, or just try something new, we’re here for you.
Book your free class today. Your journey starts the moment you step on the mat.
