Brazilian Jiu-Jitsu (BJJ) is one of the fastest-growing martial arts in the world, and more women are stepping onto the mats every day. Known as the “gentle art,” BJJ emphasizes leverage, technique, and strategy over sheer strength, making it accessible to practitioners of all sizes and backgrounds.
But if you are a woman curious about starting BJJ, it is natural to have questions, doubts, or even fears. To help you begin this journey with confidence, here are the most important things every woman should know before starting Brazilian Jiu-Jitsu.
1. It’s normal to feel nervous in the beginning
Walking into a BJJ academy for the first time can feel intimidating. You might notice most practitioners are men, and the techniques involve a lot of close physical contact.
Feeling uncomfortable at first is completely normal. Remember that everyone in the room was once a beginner.
With time, you will adapt, gain confidence, and realize that this community is usually very supportive.
2. Brazilian Jiu-Jitsu is not about strength
One of the most empowering aspects of Brazilian Jiu-Jitsu is that it allows smaller individuals to defend themselves against larger opponents.
The art focuses on leverage, timing, and technique. As a woman, you do not need to be strong or athletic to start.
You will gradually develop physical strength and endurance, but what will truly set you apart is learning how to apply techniques effectively.
3. Choosing the right gym matters
The environment of the academy you choose plays a huge role in your experience. Look for a school that values respect, safety, and inclusion.
Do not hesitate to ask for a trial class before signing up. Notice how instructors interact with students and how training partners treat each other.
A healthy, supportive environment will make all the difference in your journey.
4. Gear and hygiene are essential
Before your first class, you might wonder what to wear. Some schools require a gi (kimono), while others offer no-gi classes where you can wear leggings, rash guards, or fitted sportswear.
Whichever style you train, hygiene is key. Wash your gear after every class, keep nails trimmed, and bring flip-flops to wear off the mats. Good hygiene keeps everyone safe and comfortable.
5. Expect to be humbled
BJJ is challenging, and progress does not come overnight. In the beginning, you will probably tap (submit) many times, even to people smaller than you.
This is not failure but part of the learning process. Each tap teaches you something new, and with consistency, you will see improvement. Embracing humility will help you grow both on and off the mats.
6. Safety is a priority
In any martial art, safety is important, but in BJJ it is especially crucial because of joint locks and chokes.
Always tap early and tap often. Communicating with your training partners helps prevent injuries. A good instructor will emphasize safety and encourage you to train smart rather than recklessly.
7. Your body will adapt
The first weeks of training may leave you sore in muscles you did not even know existed. This is normal and temporary.
As you build consistency, your body will get stronger, your cardio will improve, and your flexibility will increase. Listening to your body and giving it proper rest will help you adapt and avoid burnout.
8. Confidence grows with time
Many women who start BJJ notice a boost in self-esteem. Learning how to defend yourself, testing your limits, and overcoming challenges on the mats translate into more confidence in daily life.
Over time, you will realize that BJJ is not only a martial art but also a tool for empowerment.
9. Community makes a difference
One of the most rewarding aspects of BJJ is the sense of community. Training partners often become friends and supporters who celebrate your progress.
Surrounding yourself with people who share your passion helps you stay motivated and consistent in your journey.
10. Patience is key
BJJ is often called a marathon, not a sprint. Belt promotions take time, and progress can feel slow at times. What matters most is consistency.
Celebrate small victories, like escaping a position you could not before or lasting longer in a roll. Patience and persistence will carry you further than talent or strength.
Starting Brazilian Jiu-Jitsu as a woman can be intimidating, but it is also one of the most rewarding decisions you can make.
BJJ teaches resilience, patience, and self-defense while offering a supportive community that pushes you to grow. If you are considering stepping on the mats, remember that you do not need to be strong, fit, or fearless from the start.
All you need is an open mind and the willingness to learn.
So take that first class, tie your belt, and begin the journey. BJJ is waiting for you.
