You're considering training but have questions. This FAQ addresses every concern we've heard from people who walked through our door for the first time.
Before You Start
Am I too old to start training?
No. People start at 30, 40, 50, and beyond.
The person next to you might be 22 or 52. Age shows up as recovery time, not capability. A 45-year-old who trains consistently will progress steadily. They'll need more attention to warm-up and recovery than a 25-year-old, but the techniques work the same way.
We have members who started in their 40s and earned their blue belts. We have members in their 50s who train multiple times per week. The constraint isn't age—it's consistency.
What changes with age: you learn to train smarter. You tap earlier. You manage intensity better. You focus on technique over athleticism. These are advantages, not limitations.
If you can move, you can train.
Do I need to get in shape first?
No. This is backwards sequencing.
Training IS the conditioning. You're essentially saying "I need to practice before I practice." A marathon runner would be exhausted in their first BJJ class. A powerlifter would gas out in five minutes. The conditioning required is sport-specific and only comes from the sport itself.
The warm-up scales to your current level. Drilling is technique-focused, not strength-dependent. Rolling pace is controlled by experience level, not fitness level. Your training partners adjust to you.
What you think is "being in shape" doesn't exist as a prerequisite. The training builds the conditioning the training requires. You need exactly the shape you're in right now.
You wouldn't say "I need to learn guitar before I take guitar lessons." Show up as you are.
I'm not flexible at all. Will that be a problem?
Training will improve your flexibility more effectively than stretching alone.
Players often call BJJ "involuntary yoga" because you'll be moved through ranges of motion repeatedly. After six months of regular training, you'll notice improvements you never got from stretching routines. The difference: resistance and repetition under load create adaptation that static stretching doesn't.
Lack of flexibility means some positions feel uncomfortable initially. It doesn't mean you can't train. Members have trained for 10+ years without exceptional flexibility. You adapt your game to your body. BJJ has hundreds of techniques—you choose the ones that work for your build and mobility.
If specific limitations exist (injury, medical condition), mention them to the instructor before class. We'll show you modifications.
I've never played sports. Can I still do this?
📌 Quick Answer: Yes. Many members were band kids, math nerds, theater students—people who avoided athletics their entire lives.
Not having a sports background means you don't have built-in conditioning or movement patterns. This makes the first few months harder than for someone with athletic experience. You'll learn body awareness, balance, and coordination alongside technique. It takes longer.
But "longer" is relative. After a year of consistent training, the person who started with zero athletic background and the person who played college sports are closer in skill than you'd expect. Technique is learned, not inherited.
One advantage: you have no bad habits to unlearn. You'll take instruction literally and build correct movement patterns from the start. Athletes often fight their instincts. You won't have that problem.
What matters is consistency, not background. Members without sports experience have progressed to blue belt and beyond.
I'm not strong. Will I get hurt or destroyed?
BJJ was conceived for smaller, weaker people to defend against larger, stronger opponents. The entire art is built on leverage over strength.
In your first classes, you'll drill with partners who control intensity. Nobody is trying to hurt you. Experienced training partners know how to work with beginners—they'll move slowly, give you time to try techniques, and keep you safe while you learn.
Rolling (sparring) is optional until you're ready. When you do roll, you choose partners. You can tap (submit) at any time for any reason. Feeling uncomfortable? Tap. Joint pressure? Tap. Need a break? Tap. This is how everyone trains.
Members who are 125 pounds train successfully with people who are 200+ pounds. The techniques work when applied correctly. Strength matters less than timing, positioning, and leverage. This takes time to internalize, but it's the foundation of the art.
I'm completely uncoordinated. Will I be able to learn the techniques?
Everyone is uncoordinated when they start. The techniques are hard to learn regardless of your natural coordination.
The difference between "coordinated" and "uncoordinated" people in the first month is minimal. Both groups struggle. Both groups forget techniques immediately after learning them. Both groups feel clumsy.
Coordination is trainable. Your body learns movement patterns through repetition. After weeks of drilling an arm bar, your body starts to remember. After months, it becomes reflexive. This process works for everyone—it just takes time and consistent practice.
What helps: asking questions when confused, drilling slowly until movement makes sense, accepting that confusion is part of the process. Instructors expect beginners to be confused. That's why we teach progressively and drill repeatedly.
Members who avoided physical activities their entire lives are now blue belts and purple belts. The path is longer for some people than others, but everyone who stays makes progress.
I'm scared. Is that normal?
📌 Quick Answer: Completely normal. Most people are terrified before their first class.
The fear usually centers on: looking stupid, getting hurt, being the worst person there, not knowing what to do. These are rational concerns about an unfamiliar situation involving physical contact and submission.
Here's what actually happens: You're nervous when you arrive. Someone greets you and shows you where to go. The warm-up is challenging but manageable. The instruction makes sense even if you can't execute it well. Drilling with a partner is awkward but not painful. By the end of class, you're exhausted but not injured.
The fear doesn't disappear—it becomes familiar. After your third class, you know what to expect. After a month, walking into the gym feels routine. The anxiety transforms from "terrified" to "normal pre-activity nervousness."
Many members describe their first class as the most terrifying thing they've done—and also the best decision they've made.
I'm too busy. How much time does this require?
Training twice per week produces steady progress. Three times per week is excellent. More than that is optional.
A typical class is 60-90 minutes. If you can commit two hours per week consistently, you'll see results. This isn't a sport that requires daily training to be worthwhile. Members with demanding jobs, families, and other commitments train successfully on limited schedules.
What matters more than frequency is consistency. Two classes per week for a year beats four classes per week for three months. Your body adapts to regular training. Your technique builds through repetition. Sporadic attendance disrupts both.
If you miss classes, you miss classes. Life happens. Training doesn't require perfect attendance—it requires showing up when you can and being present when you're there.
Isn't this expensive?
Training costs less per hour than most forms of professional instruction.
If you train three times per week, you're receiving 12+ hours of expert coaching per month. Calculate the hourly rate. Compare that to personal training, music lessons, tutoring, or any other skill development with professional guidance.
Common cost comparisons from members: cheaper than golf, cheaper than bar spending, cheaper than therapy, comparable to gym membership with actual instruction included. If you attend regularly, the per-class cost decreases significantly.
Members also report unexpected savings: less money spent on entertainment, reduced alcohol consumption, cheaper lunch choices to feel better during training. The lifestyle changes that support training often offset the membership cost.
This is an investment in a skill that compounds over years. You're not paying for a month of classes—you're paying for access to long-term skill development, coaching expertise, and a training community.
Your First Class
What actually happens in a first class?
TL;DR: Warm-up (10-15 min) → Instruction (15-20 min) → Drilling with partner (20-30 min) → Optional rolling/sparring (15-20 min) → Cool-down (5 min). Total: 60-90 minutes.
You'll participate in a structured class with clear phases:
Warm-up (10-15 minutes): Group movement exercises. These might include jogging, forward rolls, backward rolls, shrimping (a ground movement), and basic calisthenics. You follow along with the group. Go at your own pace—nobody is timing you.
Instruction (15-20 minutes): The coach demonstrates a technique, usually 2-4 related moves. You watch, then practice with a partner. The coach demonstrates multiple times and walks around to correct mistakes and answer questions.
Drilling (20-30 minutes): You practice the techniques with a partner repeatedly. This is controlled, no resistance. You take turns being the person executing the technique. The goal is repetition, not speed or power.
Rolling/Sparring (15-20 minutes, optional for beginners): Live practice where both people are actively trying to execute techniques. As a beginner, you can watch this portion or participate with experienced partners who will control intensity and keep you safe. Sitting out is completely acceptable.
Cool-down (5 minutes): Brief stretching or technique questions.
Where do I go when I arrive? What's the protocol?
📌 Quick version: Arrive 15 min early. Tell front desk it's your first class. They'll show you where to change and store belongings. Step on mat, find coach, say it's your first class.
Detailed walkthrough:
15 minutes before class starts:
Arrive early your first time. Park where indicated (we'll specify during booking). Enter through the main entrance. You'll see a front desk or reception area.
Tell whoever is at the front: "I'm here for my first class." They'll check you in, have you complete a waiver if needed, and show you where to change and store your belongings.
Changing and preparation:
Change into workout clothes in the changing room or bathroom. Store shoes, wallet, keys in the designated area (cubby, locker, or your bag). Wear shoes or sandals walking to and from the mats, but you'll remove them before stepping onto the training surface.
On the mat:
Step onto the mat area. Look for the coach or the person who checked you in—they'll introduce you to the coach if you haven't met yet. Mention it's your first class. The coach will tell you where to position yourself for the warm-up.
After class:
Say thank you to your training partners. Change if needed. Leave when you're ready. There's no obligation to socialize after class, but people often hang around talking. Do whatever feels comfortable.
What should I wear?
📌 For first class: Athletic clothing with no pockets, zippers, buttons, or hard fasteners.
Good options:
- T-shirt or athletic shirt (rash guard if you have one)
- Athletic shorts, leggings, or compression shorts
- Nothing with belt loops or cargo pockets
Bad options:
- Jeans or pants with zippers
- Shirts with buttons or metal pieces
- Baggy clothing that will tangle
- Clothing with pockets that can catch fingers
Long-term:
For gi (traditional uniform) classes, you'll need a gi. For no-gi classes, you'll need a rash guard and shorts or spats. We can discuss this after your first class. Don't buy anything before trying training.
What should I bring?
Essential:
- Water bottle (you will sweat heavily and need hydration)
- Sandals or flip-flops (to wear off the mat, especially to bathrooms)
Recommended:
- Small towel
- Change of clothes for after class
- Mouthguard if you have one (not required for first class)
Not needed:
- Notebook or phone (leave these in your bag)
- Equipment or gear (provided when necessary)
What about hygiene? I've heard people are strict about this.
Training involves close physical contact. Hygiene standards exist for everyone's safety and comfort.
Before every class:
- Shower or at minimum wash your body
- Brush your teeth
- Trim fingernails and toenails short (no sharp edges)
- Tie long hair back
- Remove all jewelry (rings, necklaces, earrings)
During class:
- If you need to adjust your gi or clothing, step off the mat
- If you need to blow your nose or wipe sweat excessively, step off the mat
- If you have any cut or skin issue, cover it completely or don't train
After class:
- Shower as soon as practical
- Wash training clothes before wearing them again
- Never wear the same unwashed gi or rashguard twice
This isn't personal—everyone follows these rules. Skin infections spread through contact. Clean training partners keep everyone safe.
How do I find a partner during drilling?
The coach will tell everyone to partner up. If you're standing alone, someone will approach you or the coach will assign partners.
As the new person, you don't need to find a partner—a partner will find you. Experienced students know to work with beginners. Just make eye contact and wait. Someone will say "want to work together?" or "you need a partner?"
If you're substantially larger or smaller than available partners, don't worry about it. Training partners of different sizes is normal. The techniques scale.
What if I need to take a break or leave early?
You can stop at any time for any reason.
If you need water, step off the mat and grab your bottle. If you feel dizzy, sit down at the edge of the mat. If you need a bathroom break, go. If you need to leave class early, tell the coach "I need to leave early today" either before class or when you're leaving—no explanation required.
Training is voluntary. If your body says stop, stop. If your schedule requires you to leave, leave. Nobody will pressure you to continue if you're not feeling it.
Many people feel overwhelmed in their first class. That's normal. Sitting out and watching is completely acceptable. You can participate in warm-up and instruction, then watch the rolling portion. This is what many beginners do.
Will I get hurt?
📌 Quick Answer: Minor discomfort is common. Injury is rare.**
Common (not serious):
- Muscle soreness (like after any new physical activity)
- Minor mat burn on elbows, knees, or toes
- Light bruising on shins or forearms
- Feeling exhausted or slightly nauseous from exertion
Uncommon but possible:
- Sprained fingers or toes (usually from getting caught in clothing)
- Minor joint tweaks from not tapping early enough
- Cuts or scrapes from accidental contact
Rare:
- Significant injuries requiring medical attention
The injury rate in BJJ is lower than in many recreational sports. Most injuries come from not tapping early enough or training too intensely too soon. Both are preventable.
When you feel pressure on a joint or a choke affecting your breathing, tap. Tap early, tap often. Your training partners will release immediately. This is how everyone trains safely.
What if everyone is better than me?
Everyone IS better than you. You're a beginner. That's the point.
This feeling—being the worst person in the room—is uncomfortable. It's also temporary and necessary. You cannot learn without being worse than the people teaching you.
What helps: recognizing that every person in that room was once exactly where you are. The purple belt struggling to teach you an armbar forgot that same armbar 200 times when they were a white belt. The black belt watching you fumble through a technique has watched thousands of people fumble through that technique.
Your job as a beginner isn't to be good. Your job is to show up, pay attention, and try. That's all. The gap between you and experienced students will shrink, but it takes months of consistent training. Comparing yourself to them is pointless—compare yourself to yourself last month.
After three months, brand-new beginners will walk in, and you'll realize how much you've learned. That's the perspective shift that makes the early discomfort worth it.
Training Life
How long until I'm actually good at this?
Progress is measured in capability, not time or belt color.
Our lineage takes rank progression seriously. Belts represent technical competency and mat maturity, not attendance milestones. We don't promote on timelines. Some students spend years at each rank because that's what technical development requires.
This approach benefits you: extended time at each level builds deeper fundamentals than rushing through ranks. The people we learned from spent years developing at junior ranks. That foundation made them exceptional players. We maintain those standards.
After regular training for several months, you'll handle yourself against other beginners. After a year, you'll have reliable techniques and positional understanding. After several years of consistent training, you'll be legitimately competent.
Belt promotion happens when technical skill and mat maturity justify it - not because you've attended for X months. Some students progress faster, most progress slower than they expect. Both paths produce capable players.
If you need belt progression milestones to stay motivated, we're not the right gym. If you want to become genuinely skilled at the art regardless of rank, the standards here serve that goal.
How often should I train?
Start with 2-3 times per week. Increase gradually if you want.
First month: 2 times per week is ideal. Your body needs recovery time to adapt. Training more frequently while learning basic movements often leads to overuse injuries or burnout.
After first month: 3 times per week if your schedule and body allow. This is the sweet spot for steady progress without overtraining.
Beyond that: Train as often as your body tolerates and your schedule permits. Some members train 5-6 times per week. Others maintain their skills at 2 times per week indefinitely. Both approaches work.
Listen to your body. Joint pain that persists between training sessions means you need more recovery. Constant fatigue means you're training too frequently. Minor soreness that disappears between sessions is normal.
More training accelerates skill development but only if you're recovering adequately. Two focused, quality sessions per week beats four exhausted, half-effort sessions.
What if I can't make it to class regularly?
Train when you can. Inconsistent training is better than no training.
You'll progress slower with irregular attendance. That's the tradeoff. If your schedule only permits once per week or sporadic attendance, you'll still learn and improve—just at a different pace than someone training three times per week consistently.
Some members travel for work and train in waves: three weeks present, two weeks absent. Some have seasonal jobs and train heavily during off-season. Some have young children and grab classes whenever possible. All of them make progress.
What doesn't work: making excuses. If you can't make it, you can't make it. If you can make it but choose not to, you won't progress. Training requires showing up.
Can I train if I have [injury/medical condition]?
Maybe. Discuss with your doctor and our coaching staff before starting.
Common conditions people train with successfully:
- Previous joint injuries (shoulders, knees, elbows)
- Back problems
- Asthma
- Minor joint mobility limitations
Conditions that require careful management:
- Recent surgery or acute injuries
- Seizure disorders
- Heart conditions
- Osteoporosis
Conditions that typically prevent training:
- Uncontrolled blood pressure
- Recent concussion or head trauma
- Contagious skin infections
- Unmanaged serious health conditions
Many people with previous injuries or physical limitations train successfully by avoiding certain positions or movements. We can show you modifications. The key is honest communication: tell us what's wrong, what movements cause problems, and what your limitations are. We'll work within those constraints.
Don't train through pain that indicates injury. Soreness is normal. Sharp pain, joint instability, or numbness is not.
Do I have to compete?
No. Most members never compete.
Competition is available for those interested. Some members compete regularly and find it rewarding. Most members train for fitness, skill development, self-defense, or social connection. Both approaches are valid.
Competition changes training dynamics—you'll focus more on specific techniques and intensity levels if you're preparing for a tournament. If you're not competing, you can explore techniques more freely without pressure to win.
The curriculum doesn't require competition. Belt promotion doesn't require competition. Your training partners won't pressure you to compete. If you want to compete, we'll help you prepare. If you don't, that's fine.
What about classes? Do I need to follow a specific schedule?
Attend the classes that fit your schedule. That's the schedule.
We offer classes throughout the week at different times. Some are gi (traditional uniform), some are no-gi (without uniform). Some focus on beginners, some are advanced. We'll guide you toward appropriate classes for your level when you start.
As a beginner, any beginner-appropriate class helps you progress. Don't overthink class selection. Consistent attendance at whatever classes fit your life beats perfect attendance at theoretically optimal classes.
After several months of training, you might develop preferences for certain class times, instructors, or training partners. That's normal. Build your schedule around those preferences.
How do I know when I'm ready to roll (spar)?
Most gyms have beginners watch for weeks. We don't. You'll roll with experienced training partners who control the pace and keep you safe while showing you what training actually feels like.
Your first roll will be confusing and exhausting. You'll forget every technique. Your cardio will fail in minutes. This happens to everyone. The difference: you're experiencing it immediately rather than building anxiety by watching.
Experienced members work with beginners at a controlled pace. You'll try things, they'll give you feedback through movement, and you'll start understanding why techniques matter. It's challenging but safe.
Rolling is where technique makes sense. Drilling teaches movements; rolling teaches why those movements matter. You'll roll on day one because that's how you learn what this is actually about.
Practical Information
What's included in membership?
Access to all classes appropriate for your level, coaching during those classes, and access to the training facility during open hours.
Specifics vary by membership type and program. Contact us for current membership options and pricing.
Do you have showers and changing facilities?
Yes. Details about facilities available during your trial class.
Where do you park?
Lolakana has free on-site parking available.
What are your class times?
Our schedule varies by program and season. Contact us for details.
Do you offer programs for kids?
Contact us for information about youth programs and age-appropriate classes.
Can I watch a class before joining?
Yes. Contact us to arrange a time to observe.
What's the difference between gi and no-gi training?
Gi training: Traditional uniform (kimono-style jacket and pants). Training includes grips on the clothing as part of technique. Slower pace, more emphasis on control and technical precision. Translates well to self-defense scenarios with clothing.
No-gi training: Rash guard and shorts. No clothing grips, so techniques rely more on body control. Faster pace, more scrambling. Common in MMA and submission-only competition.
Both develop grappling skill. Many students train both. Some prefer one over the other. We offer both and can guide you on which to start with based on your interests.
What programs do you offer?
We offer Brazilian Jiu-Jitsu (gi and no-gi), kickboxing, and mixed martial arts training.
Contact us for specific program details and availability.
I have more questions. How do I contact you?
Contact us here. We'll respond within 24 hours.
Ready to Start?
Contact us to book your free trail or learn more about Lolakana.
The hardest part is walking through the door the first time. Everything after that is just training.
About This FAQ
This resource started with us remembering what scared us when we walked into our first gym. The questions we were too embarrassed to ask. The concerns that almost stopped us from starting. The things we wish someone had told us directly.
We then talked with our instructors and training partners—people who've guided hundreds of beginners through that same fear. We collected their observations about what actually stops people from starting and what helps them stick around.
Finally, we validated our understanding through extensive research: thousands of posts and comments from r/bjj, r/martialarts, r/muaythai, r/kickboxing, social media posts, and other martial arts communities, along with analysis of competitor gym FAQs and beginner resources. We wanted to make sure we weren't just addressing our own experience, but the full spectrum of beginner concerns.
The questions here reflect real anxieties expressed across the martial arts community. Our answers combine community wisdom, coaching experience, and our lineage's standards—all filtered through the question: "What would have helped us start sooner?"