5 BJJ Myths Debunked (What Beginners Need to Know)

Stacey Tonkin
Nov 18, 2025
2 min read

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5 Brazilian Jiu-Jitsu Myths That Keep Beginners Off the Mats

Brazilian Jiu-Jitsu has exploded in popularity, but misconceptions still prevent people from trying this life-changing martial art. Let's separate fact from fiction.

Myth #1: You Need to Be in Great Shape to Start BJJ

This is the biggest myth keeping people from their first class. The truth? BJJ gets you in shape—you don't need to be fit before starting. The art was designed so smaller, less athletic people could defend themselves against larger opponents. You'll build strength, cardio, and flexibility naturally through training.

Myth #2: BJJ Is Only for Young People

Absolutely false. BJJ academies have thriving masters divisions for practitioners over 30, 40, and even 50+. The technique-based nature of Jiu-Jitsu means you can train well into your senior years. Many people start BJJ in their 40s and achieve black belts.

Myth #3: You Have to Be Flexible to Do Jiu-Jitsu

While flexibility helps, it's not required. BJJ will improve your flexibility over time. The sport emphasizes leverage and technique over athletic ability. Plenty of successful competitors have limited flexibility but excel through positional knowledge and timing.

Myth #4: BJJ Gis Shrink Uncontrollably

Quality pre-shrunk gis (like those from Gracie Pro) experience minimal shrinkage when washed correctly. Wash in cold water, air dry, and your gi will maintain its size. The shrinkage horror stories come from machine drying on high heat—something you should never do.

Myth #5: You Need to Compete to Progress in BJJ

Competition is optional. Many practitioners train purely for fitness, self-defense, or personal growth. Your instructor evaluates you on technique, mat time, and understanding—not tournament medals. Train at your own pace and enjoy the journey.

The Real Truth About BJJ

Brazilian Jiu-Jitsu welcomes everyone regardless of age, fitness level, or athletic background. The hardest part is showing up to your first class. After that, you'll wonder why you waited so long.

Gracie Pro provides premium BJJ gear for practitioners at every stage. Our customizable gis, rashguards, and apparel honor the Gracie legacy while meeting modern training demands.