5 Mistakes Every Beginner Makes in Jiu-Jitsu (and How to Avoid Them)

If you’ve been searching for an effective and exciting way to get in shape, Brazilian Jiu-Jitsu (BJJ) might be exactly what you need. One of the most common questions we get at Gracie Barra Greensboro is: "How many calories do you burn in one BJJ session?" The answer varies depending on your body type, the intensity of the class, and your fitness level, but one thing is certain: Jiu-Jitsu is one of the most efficient full-body workouts you can do. In this article, we’ll explore the science of calorie burning, how BJJ compares to other workouts, what affects your burn rate, and why training at Gracie Barra Greensboro might be the fitness boost you’ve been looking for. How Calorie Burning Works To understand how many calories you burn during a BJJ class, it’s helpful to first understand how your body uses energy. A calorie is a unit of energy your body uses to perform every action, from breathing and digesting to walking, talking, and yes, grappling on the mat. Your total daily energy expenditure (TDEE) is based on: Basal Metabolic Rate (BMR): Energy used at rest Thermic Effect of Food (TEF): Energy used to digest meals Non-Exercise Activity Thermogenesis (NEAT): Movement throughout the day Exercise Activity Thermogenesis (EAT): Energy burned during workouts BJJ falls into the last category, and depending on how intense your training session is, it can burn a significant amount of calories. How Many Calories Does the Average Person Burn in a BJJ Class? Let’s get straight to the numbers. ✅ Light to Moderate Training A typical 60-minute beginner BJJ class with technique drills, movement drills, and minimal sparring can burn between: 400 to 700 calories for most adults This includes warm-ups, stretching, drilling techniques, and light positional training. ✅ Moderate to Intense Training A more advanced class with live sparring (“rolling”), specific training rounds, and higher intensity will likely burn: 700 to 1,000+ calories Advanced students who roll for multiple rounds at high intensity may exceed this range, especially if they have higher body mass or muscle density. ✅ Competition-Level Training If you're preparing for a tournament and doing hard rounds of sparring, circuit training, takedown drills, and conditioning: You could burn 1,000 to 1,400 calories or more in a single session.

Prof. Lucas Nabuco understands how foundational confidence is to a child’s overall development. It’s not simply a personality trait, it’s the engine behind growth in school, friendships, sports, and life. Confident kids speak up, take initiative, and recover faster from setbacks. But what if a child isn’t naturally confident? What if they avoid eye contact or withdraw in new situations? For many of Prof. Lucas’ students at Gracie Barra Greensboro, that’s exactly where their journey began, and Brazilian Jiu-Jitsu made the difference. At Gracie Barra Greensboro, Jiu-Jitsu classes are designed not just to teach self-defense, but to nurture the whole child, mentally, emotionally, and socially, within a safe and structured environment. These classes are especially valuable for children who are shy, anxious, or have had negative social experiences at school.

Hi there! I'm Professor Lucas Nabuco, Head Instructor at Gracie Barra Greensboro. As both a Jiu-Jitsu professor and a dad, I can confidently say that one of the greatest gifts you can give your child is enrolling them in martial arts from an early age. The benefits go far beyond physical fitness, they learn focus, discipline, respect, and build lifelong confidence. It's one of the best foundations for a healthy, empowered future.

Have you ever wondered how some athletes manage to stay calm and focused during Jiu-Jitsu competitions? At Gracie Barra Greensboro, I’ve seen time and again how mental focus is often the difference between winning and losing. As Head Instructor and long-time competitor, I’ve helped many students turn pressure into their greatest advantage. And the good news? This mental skill can be trained, on the mat and in life.

Ever feel that kind of exhaustion that’s more mental than physical? At Gracie Barra Greensboro, I’m Professor Lucas Nabuco, and I’ve seen so many students walk through our doors looking for exactly what Jiu-Jitsu offers, relief from stress and a healthier mind and body. Jiu-Jitsu isn’t just a martial art; it’s a powerful way to take care of yourself. The effort you put in on the mats translates into deeper sleep and a calmer mindset. What I always tell our students is that this journey of self-discipline and awareness brings an unexpected peace that goes way beyond the gym.

Have you ever felt stuck repeating the same mistakes just when you want to build momentum in something new? Beginner Jujutsu brings a unique mix of challenge and excitement, and honestly, I have seen so many motivated people hit walls early on. Hi, I am Head Prof. Lucas Nabuco from Gracie Barra Greensboro, and after years of guiding adults and kids through their first steps on the mat, I can tell you that avoiding a handful of common pitfalls makes a real difference. Starting off Jujutsu right is less about perfection and more about steady, mindful progress. This mindset keeps training fun and sustainable, whether your goal is fitness, self-defense, or confidence. Overtraining and Ignoring Recovery: Why Rest Matters Early At Gracie Barra Greensboro, I often see enthusiastic beginners on Jiu Jitsu wanting to train every single day, eager for fast progress. Their energy is inspiring, but what I try to teach early on is that overtraining can actually slow you down, on the mats and in life. The body and mind both need rest to grow stronger. Why Recovery Builds Resilience I tell my students, “Jiu-Jitsu is as much about learning how to rest as it is about pushing through challenges.” When you allow your body to recover, your muscles repair, your mind absorbs new techniques, and your motivation stays fresh. Skipping rest is like trying to read a book without flipping any pages, you miss key lessons. Confidence and Clarity: After a good night’s sleep or a restful break, you return to class more focused, remembering techniques and reacting more calmly under pressure. Preventing Burnout: Beginners sometimes fear they’re falling behind if they take days off. But what happens next is they enjoy training more, avoid injuries, and stick with Jiu-Jitsu much longer. Lessons That Go Beyond the Mat Taking rest seriously at Gracie Barra Greensboro is much like hitting the pause button during a tough week at work. You’ll notice that giving yourself time to breathe lets you respond better and bring your best self to each challenge. One of the biggest breakthroughs for our students is realizing that progress happens in both the effort and the pause. The students who respect their body’s need to rest end up growing the fastest, both in skill and in confidence, inside and outside the Jiu-Jitsu school. Focusing on Strength Over Technique: The Trap Most Beginners Fall Into What I see at Gracie Barra Greensboro, day after day, is that most beginners believe being stronger will help them succeed faster in Jiu-Jitsu. It’s completely natural to trust your muscles at first. But the mat teaches a much bigger lesson: skillful technique always wins over pure strength, especially as you keep learning. Understanding True Power in Jiu-Jitsu Often, I notice a new Jiu-Jitsu student powering through every drill, trying hard to muscle their way out of each position. The great thing is, the more they practice gentle movement and smart timing, the more they discover how effective small changes are. It’s inspiring to watch a student realize they can calmly escape a bad spot using balance and leverage, instead of force, like solving a difficult problem with clear thinking, not just hard effort. Longevity and Safety: Focusing on technique first keeps you safer and helps prevent injuries, making Jiu-Jitsu a lifelong practice, not just a short-term hobby. Confidence through Progress: You build real trust in yourself as you start to succeed using thoughtful movement, which is much more rewarding than just using strength until you get tired. Lessons for Everyday Life The lessons from Gracie Barra Greensboro reach far beyond training. Learning to relax instead of rush and to act with precision instead of force applies directly to family, work, or any pressure outside the Jujutsu school. One of the biggest breakthroughs for our students is when they realize their true strength comes from mastering the small details, not overpowering the situation. The proudest moments for me are when a student discovers that a calm, well-timed move brings real results. That’s true strength, both on the mat and in their daily life. Skipping the Fundamentals: How Basics Build Your Jiu-Jitsu for Life At Gracie Barra Greensboro, I remind every new student that strong basics are the real secret to progress in Jiu-Jitsu. It’s tempting to want to learn flashy moves right away, but the simple techniques are the ones that work under pressure and last a lifetime. What I see on the mat every day is that students who focus on the fundamentals grow their confidence and enjoy training so much more. Why Mastering Basics Matters The fundamentals build a stable foundation, like learning your ABCs before you write your story. When you understand basic controls and escapes, you feel safer and more comfortable, even in tough positions. This sense of security brings out self-assurance not only during class but also in daily situations where you might feel challenged or nervous. Lasting Skills: Basics don’t stop working because they’re simple. In fact, the best Jujutsu black belts I know still drill the same moves new students learn on their first day. Community Connection: Sharing the fundamentals with training partners creates real bonds of teamwork and trust, because helping each other grow is at the core of our Gracie Barra Greensboro family. The Basics Beyond the Mat Learning to value the simple steps first translates to life outside the Jiu Jitsu school. It’s like managing a new job or a challenge at home, the best results come when you are patient and build on what works. One of the biggest breakthroughs for our students is realizing that small, steady effort is what builds true strength and character in all parts of life. The foundation you lay with the basics will support everything you do in Jiu-Jitsu, and in life. That’s why we never stop learning them at Gracie Barra Greensboro. Your First Steps Matter in Jiu-Jitsu Making progress in Jiu-Jitsu is all about building strong basics, trusting the process, and listening to your body. At Gracie Barra Greensboro, I see students transform when they rest well, focus on learning the right way, and stick to the fundamentals. You will notice your confidence grow and start to find calm, smart solutions for challenges, on and off the mat. If you have been thinking about starting, come visit us at Gracie Barra Greensboro for a free class. I would be glad to welcome you on the mat and show you what Jiu Jitsu can do for your life. Let’s take your first step together! FAQ – Common Beginner Jiu-Jitsu Questions at Gracie Barra Greensboro Is Jiu-Jitsu safe for beginners, especially if I’m not very athletic? We always tell our new students that safety is our top priority. Jiu-Jitsu is designed for all levels, and we adapt classes to match your pace. Most people are surprised how quickly they feel comfortable and welcome on the mat. You’re invited to try a free class and see for yourself! How many times per week should a beginner train to see progress in Jiu Jitsu? What I recommend is 2–3 times a week for steady, healthy progress. This allows your body to recover and your mind to absorb new skills. You’ll be amazed at how much you can learn in a short time with consistent training. Come join us for a free class to get started! I’m nervous about not knowing any Jiu-Jitsu techniques, will I be behind? Not at all. Jiu-Jitsu is all about learning together. At Gracie Barra Greensboro, we guide beginners every step of the way and focus on building strong basics. Everyone started as a beginner at some point. Why not come experience it with a free trial ? Is strength more important than technique in Jiu Jitsu? You might be surprised to learn that Jiu-Jitsu values technique over brute strength. We teach you to use smart movements and timing to be successful, no matter your size. Let me show you how this works in a friendly, supportive class, book your free trial today! What if I get tired or sore easily in a Jiu Jitsu class? Feeling sore is normal in the beginning, but rest and recovery are key. We help you listen to your body and adjust training as needed. Don’t let this stop you, one class is all it takes to see how we work at your pace. We’d love to welcome you for a free session . Do I need any special gear before my first class? No special gear is needed for your first class. Just wear comfortable clothes and bring an open mind. We provide everything else you need. Come visit us at Gracie Barra Greensboro for your free trial and start your journey with confidence! Book a FREE trial class!

What if your child could walk into any room with their head held high and a sense of calm, even when things get tough? Hi, I am Head Prof. Lucas Nabuci from Gracie Barra Greensboro, and what I have seen over the years is that Jiu-Jitsu does this in ways that team sports often do not. Here at our jiu jitsu school, kids from all walks of life discover confidence that goes far beyond the mat. They learn not just self-defense but how to handle life’s ups and downs with strength and kindness. And honestly, seeing a student transform makes every class feel worthwhile. The Unique Benefits of Jiu-Jitsu for Children’s Development At Gracie Barra Greensboro, I watch kids grow beyond their own expectations almost every day. Jiu-Jitsu is more than movement and technique. It’s an environment where your child learns how to process a setback with patience instead of frustration. One of the most beautiful moments in our classes is when a shy child starts sharing ideas or helps a partner up after a round. It’s not just learning self-defense, but how to be respectful, disciplined, and confident both on and off the mat. Building Real Confidence, Step by Step Confidence does not come from easy wins. It’s built each time a child tries something new, makes a mistake, and tries again. In Jiu-Jitsu, every child faces small challenges at their own pace. When a student finally pulls off a technique they’ve struggled with, you see their face light up. The great thing is, that self-belief follows them to school and everywhere else. They carry it in the way they talk, make friends, and face stressful moments. Discipline and Respect Through Practice Self-discipline : Children quickly realize that listening, focusing, and practicing consistently helps them progress, not just in Jiu-Jitsu, but in life. Respect : On the mat, every child learns that helping others and being humble matter more than being the fastest or strongest. Community : Our Jiu-Jitsu classes are like a big family. Students support each other, celebrate together, and learn to handle setbacks with dignity. As I always say to parents, “When your child learns to solve challenges on the mat with a calm mind, you’ll notice they carry that same strength everywhere else.” How Jiu-Jitsu Builds Social Skills Without the Pressure of Traditional Team Sports At Gracie Barra Greensboro, the energy on the mat is always one of kindness and friendship. Unlike many team sports, where kids can feel left out or pressured to win, Jiu-Jitsu teaches children to connect and communicate in a supportive way. I often see a new student nervously look around, only to find an older student guiding them through a drill. What happens next is powerful: genuine friendships form as they learn together and celebrate each other’s progress. Healthy Relationships Through Cooperation When your child pairs up in Jiu-Jitsu, winning and losing are part of learning, not a source of embarrassment. Kids here practice respect every time they shake hands, listen to each other, and give honest encouragement. Over time, even the quietest child finds their voice and discovers that teamwork is about helping each other, not just chasing a score. Personal Growth: Each student learns to support classmates regardless of background or ability. Communication: Kids learn to share ideas and give feedback in a calm, confident way. No Benchwarmers: Everyone is included and valued in every Jiu-Jitsu class, boosting self-worth. The real progress happens when you see your child helping a partner overcome a challenge. That’s when you know they’re ready for the world outside the Jiu-Jitsu gym. Why Jiu-Jitsu Teaches Real-World Confidence and Resilience At Gracie Barra Greensboro, I see something powerful happen when a student faces a tough spot on the mat. Jiu-Jitsu makes you deal with discomfort, whether you are learning a new move or pushing through a challenging moment. What happens next is incredible: students learn to breathe, think, and stay calm even as things get difficult. This is not just about self-defense. It becomes a lesson for life. Turning Challenges Into Growth Every time your child gets swept or caught in a tough position, they learn not to panic but to figure out their next step. That is how resilience forms. I remember one student who parents said he used to get frustrated and give up when things did not go his way. After sticking with Jiu-Jitsu, he began to fight through obstacles on the mat and, before long, his parents told me he was tackling schoolwork and friendships with a whole new confidence. Problem-Solving Under Pressure: Kids learn to find solutions without rushing, which is a skill they will use forever. Emotional Balance: When things don’t go as planned, students discover how to stay positive and bounce back stronger. Confidence from Experience: It is amazing to see a student help a teammate or share a tip, knowing just months ago they were the one learning. The change is real and lasting. The confidence built on the mat at Gracie Barra West Jordan stays with you, whether facing a new challenge at school or taking care of someone in need. Every day at Gracie Barra Greensboro, I see how Jiu-Jitsu helps kids and families build stronger confidence, real friendships, and the kind of resilience that stays with them for life. Whether it’s learning to support each other or handling tough moments with calm, what your child practices here goes far beyond the mat. If you have been thinking about starting, come visit us at Gracie Barra Greensboro for a free class. I would be glad to welcome you on the mat and show you what Jiu-Jitsu can do for your life. FAQ – Common Questions About Jiu-Jitsu for Kids at Gracie Barra Greensboro Will my child need any experience to start Jiu-Jitsu? Not at all! We always tell our new students that everyone starts at the beginning, no matter their age or experience. Our Jiu-Jitsu classes are welcoming and focused on learning at your own pace. Book a free trial class and see how easy it is to start. Is Jiu-Jitsu safe for young children? Safety is our top priority here at Gracie Barra Greensboro. We use structured classes, gentle techniques, and encourage respect between students. You might be surprised to learn how much we focus on safety and cooperation before anything else. What does my child need to bring to their first class? Just bring comfortable clothes and a big smile! We provide uniforms for trial classes, and you only need a water bottle. It’s simple to get started, book a free trial and let us take care of the rest. How does Jiu-Jitsu compare to other team sports? While team sports are great, Jiu-Jitsu lets every child participate fully, there are no benchwarmers here. Every Jiu-Jitsu student builds confidence at their own pace and it’s common for quieter kids to truly find their voice on the mat. Will my shy or less athletic child benefit from Jiu-Jitsu? Absolutely! We often see the quietest students grow into leaders. Jiu-Jitsu is about improvement, not perfection, and every child is valued here. I invite you to see this transformation for yourself with a free trial. Can parents watch or participate in kids Jiu-Jitsu class? Of course! We love when parents watch and support their kids. Sometimes we even have some Parents and Kids Jiu-Jitsu classes. Come visit, meet our team, and watch a class. If you’re curious, you can even jump in for a trial too! Book a FREE trial class!

Have you ever hit that wall where stress just follows you home and no amount of rest seems to help? Or maybe you feel like you’re running on empty, juggling work, family, and finding peace of mind is harder each day. My name is Prof. Lucas Nabuco from Gracie Barra Greensboro, and what I have seen over the years is that Jujutsu classes provide something different. When you step on the mat, you leave daily worries at the door and build the kind of resilience that shows up everywhere, at work, at home, and inside. It is incredible how learning BJJ can shift your mindset, revive your energy, and open a door back to feeling like yourself again. Give yourself the chance to experience this change firsthand. Why Jiu-Jitsu Is More Than Just a Workout for Stress Relief At Gracie Barra Greensboro, we often meet people searching for a way to handle stress or simply get a good workout. But what they soon discover is that Jiu-Jitsu offers something much richer. When you walk onto the mat, you’re stepping into a different kind of training, one that not only teaches your body, but also trains your mind and spirit. The movements we practice might start out as ways to break a sweat, but quickly, students notice that each class helps calm their mind and offer a renewed sense of clarity. Building Inner Calm Through Challenge On the mat, stress gets replaced by focus. Suddenly, you are present, learning how to respond rather than react. The process of escaping a tight hold or succeeding in a simple drill becomes a lesson in patience and perseverance. “Some of the most powerful growth I’ve seen happens when students realize that the struggle is part of the lesson,” I often tell my students at Gracie Barra Greensboro. Rather than avoiding discomfort, we encourage our Jiu-Jitsu students to embrace it and transform it into resilience they carry off the mat. Transformative Connections and Community One aspect people rarely expect is the sense of belonging. Every Jiu-Jitsu class is an opportunity to connect with people who are on the same path, supporting each other through the ups and downs. Where else can you find a workout that leaves you laughing with new friends and feeling supported, no matter your day? The friendships built here help carry burdens and relieve the kind of stress isolation can create. More than fitness: You realize it’s not just your muscles getting stronger, but your ability to handle life’s pressure, too. A safe environment: Everyone is welcome, no matter their background or experience level. We help each other grow, together. Real-life impact: The calmness, clarity, and confidence you develop stays with you long after you leave the academy. As I always say, “Jiu-Jitsu isn’t just something you do to get tired; it’s a way you learn to recharge your whole being.” How Consistent Training in BJJ Ignites Energy and Resilience At Gracie Barra Greensboro, we see the transformation that happens when someone decides to show up to Jiu-Jitsu class, week after week. Consistency is not just about repetition. It is about building habits that make your body and mind stronger, more focused, and ready for anything life brings. Students often come in feeling fatigued or overwhelmed by daily routines, but after months of steady training, you will notice they smile more, move with purpose, and bounce back quicker from setbacks both on and off the mat. Energy, Not Just Exhaustion The great thing is, the harder you work on the mat, the more natural energy you gain. The physical exercises, learning to control your breathing, and the friendly encouragement from teammates combine to wake your body up. It is a unique feeling, leaving class physically tired, but somehow refreshed and recharged at the same time. As a coach, I often remind students, “It’s not about being the fastest or strongest. It’s about seeing how, with regular effort, your own limits keep expanding.” Resilience Built Step by Step Every time you face a challenge in a Jiu-Jitsu class, whether it’s a tough drill or learning something new, you practice not giving up. That ability to stay calm and try again is what we call resilience. What I see every day at Gracie Barra Greensboro is students who once hesitated now ask tough partners to train so they can improve. This attitude builds real confidence, not just for the mat, but for work and family life, too. Consistency fuels improvement: With steady practice, you feel stronger, healthier, and more motivated. Supportive community: You are never alone. Teammates and coaches encourage you at every step. Positive mindset: You learn to enjoy the process, celebrate small wins, and keep moving forward, no matter the obstacle. One of my favorites things to share is, “Resilience isn’t something you’re born with. It’s what you create, every time you choose to keep going, even when it feels tough.” Replacing Burnout with Confidence: Real Stories from the Mat Gracie Barra Greensboro is filled with stories of transformation. What I see on the mat every week is people walking in burdened by long days, work stress, or feeling disconnected. Slowly, with each Jiu Jitsu class, something starts to shift. You see a parent who came in exhausted now showing a spark in their eyes as they help a newer student, or a shy teenager who once avoided eye contact now leading the warmup for the group. Moments of Breakthrough Often, the real magic happens when students realize they are capable of much more than they thought. Whether it is mastering a new movement or simply persevering through a tough round, each small victory creates a sense of pride that builds week after week. One of my students once told me, “Before Jiu-Jitsu, I struggled to get out of bed. Now I look forward to every class, it’s the bright spot in my day.” Lessons That Last Beyond the Mat What happens next is even more inspiring. The same confidence and problem-solving you discover at Gracie Barra Greensboro starts to show up in daily life. Students speak up at work, feel stronger for their families, and approach challenges with a new sense of calm. As your posture and mindset change, you will notice stress is replaced by hope, and burnout by genuine excitement. Building confidence step by step: Every small achievement on the mat fuels bigger changes outside the academy. Support to grow: Coaches and teammates celebrate your progress, even on your toughest days. Real improvement: The transformation is not just physical, but emotional and mental. Jiu-Jitsu gives you the tools to rewrite your story. Confidence isn’t just feeling strong, but believing in yourself when challenges come. Here at Gracie Barra Greensboro, I get to witness that change every single day. If you are dealing with stress, feeling tired, or just looking for a fresh start, remember, you are not alone on this path. Here at Gracie Barra Greensboro, I have seen Jiu-Jitsu help people from every walk of life grow stronger, boost their energy, and rediscover real confidence. Each step on the mat is a step toward feeling your best both inside and out. If you have been thinking about starting, come visit us at Gracie Barra Greensboro for a free class. I would be glad to welcome you on the mat and show you what Jiu-Jitsu can do for your life. BOOK A FREE TRIAL CLASS HERE! FAQ – Frequently Asked Questions About Jiu-Jitsu Classes at Gracie Barra Greensboro Do I need to be in shape or have experience to start Jiu-Jitsu? Not at all! We always tell our new students that everyone starts as a beginner, and you don’t need any prior experience or fitness level. Our classes are welcoming and adapted for all ages and backgrounds. You are invited to try a free class to see how it feels. Will training Jiu-Jitsu help me manage my stress and tiredness? Absolutely. You might be surprised to learn how quickly regular classes help melt away daily stress. Many students tell us they leave each session feeling refreshed and energized. The best way to find out is to join us for a free trial and feel the difference yourself. Is Jiu-Jitsu safe for someone who’s never done martial arts before? Safety comes first at Gracie Barra Greensboro. We focus on teaching the basics step by step and encourage a friendly, supportive environment. We welcome you to visit and experience how we keep classes safe and enjoyable for every student. What if I’m worried about injuries or my age? We always encourage students to go at their own pace and communicate with our instructors about any concerns. Whether you’re young or more seasoned, Jiu-Jitsu can be practiced safely and adjusted for your abilities. Come try a free class and let us help you get started comfortably. How does Jiu-Jitsu help build confidence and resilience? On the mat, you’ll encounter challenges and solve them with support from our team. Step by step, you’ll notice yourself standing taller and approaching life’s tough moments with more calm and confidence. Seeing it in action during a free class is the best way to understand the transformation. What should I bring to my first free class at Gracie Barra Greensboro? Just bring comfortable workout clothes, your curiosity, and an open mind. We provide everything else you need. Book a free trial class, come meet our team, and see how Jiu-Jitsu can be a great fit for you or your family! Book a FREE trial cla ss

Learn Jiu-Jitsu for self-defense in real-life situations. Build confidence, control, and clarity at Gracie Barra Greensboro. Start with a free intro class today!