Starting Jiu Jitsu is an exciting journey, but like any new endeavor, it comes with a learning curve. Beginners often make common mistakes that can slow progress, increase frustration, or even lead to injury. Understanding these pitfalls early on can help new practitioners develop a strong foundation and enjoy the journey to mastery. Here are four of the biggest mistakes people make when they first start training Jiu Jitsu—and how to avoid them.

1. Using Too Much Strength Instead of Technique

One of the most common mistakes beginners make is relying on brute strength rather than learning proper technique. Jiu Jitsu is often called “the gentle art” because it emphasizes leverage, timing, and strategy over raw power. While strength can sometimes compensate for a lack of technique in the short term, it ultimately hinders skill development. Instead of muscling through positions, focus on understanding mechanics, positioning, and efficient movement.

2. Not Tapping Early Enough

Ego can be a beginner’s worst enemy. Many new students hesitate to tap during submissions because they don’t want to “lose.” However, not tapping early enough can lead to unnecessary injuries that slow progress. Jiu Jitsu is about learning and improving, not winning every roll. Tapping early and often allows you to train safely and learn from mistakes without risking long-term setbacks.

3. Neglecting Defense and Only Focusing on Offense

It’s natural to want to learn flashy submissions and dominant positions, but beginners often overlook the importance of defense. A strong defense is the foundation of a solid Jiu Jitsu game. Learning how to escape bad positions, maintain good posture, and avoid submissions will set you up for long-term success. By prioritizing defense early on, you’ll become a more well-rounded practitioner who can handle any situation on the mats.

4. Training Too Hard, Too Often

Jiu Jitsu can be addicting, and many new students want to train every day at maximum intensity. However, overtraining can lead to burnout and injuries, making it harder to stay consistent. Instead of pushing too hard too soon, focus on sustainable training habits. Listen to your body, take rest days when needed, and gradually increase your training volume over time. Longevity in Jiu Jitsu is key, and pacing yourself will keep you on the mats for years to come.

Enjoy the Journey

Every Jiu Jitsu practitioner makes mistakes—it’s part of the learning process. By recognizing these common pitfalls and taking a mindful approach to training, beginners can build a solid foundation and progress more efficiently. Stay patient, be open to learning, and most importantly, enjoy the journey.

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