Start Brazilian Jiu-Jitsu in Zürich
The Complete Beginner’s Guide
Join our beginner-friendly classes and learn Brazilian Jiu-Jitsu in a safe, supportive environment – no experience needed.
What Is Brazilian Jiu-Jitsu?
Brazilian Jiu-Jitsu (BJJ) is a martial art based on grappling, not striking. That means there’s no punching or kicking. Instead, you learn how to control your opponent using positions, grips, and leverage. The goal is to stay safe, escape bad positions, and eventually apply a submission like a choke or joint lock to end the match.
But BJJ is more than just a way to fight. It’s a method of problem-solving under pressure. Many people call it “human chess” because you constantly adapt, plan ahead, and respond to your opponent’s moves. You don’t need to be strong or fast to be good — the focus is on technique, timing, and staying calm.
A Martial Art for Everyone
One of the best things about BJJ is how accessible it is. You don’t need to be in shape. You don’t need any experience. In fact, most people who walk into our gym have never done a martial art before.
At BJJ Lab Zürich, we specialize in helping beginners take their first steps. Our structured approach, friendly instructors, and welcoming culture make it easy to start — even if you’re nervous or unsure.
Real Skills, Real Confidence
BJJ gives you real-world skills that build confidence fast. You’ll learn how to stay calm under pressure, how to defend yourself if needed, and how to challenge yourself in a safe, supportive environment.
We train with full resistance, but always with control and care. That means you’ll test your skills in live sparring, but never be thrown into something you’re not ready for. Over time, you’ll see real progress — both physically and mentally.
Why BJJ Is Great for Beginners
Starting something new can feel intimidating — especially a martial art. But Brazilian Jiu-Jitsu is one of the best activities you can start as a beginner, no matter your age, shape, or background.
Technique Beats Strength
In BJJ, a smaller person can outsmart and outmaneuver a bigger, stronger one by using leverage and timing. That’s what makes it so beginner-friendly: you don’t need to be athletic to get started or to be successful.
A Supportive, Ego-Free Culture
At BJJ Lab Zürich, we train hard but keep things friendly. Beginners roll with experienced members, and everyone helps each other improve. You’ll never be expected to “prove yourself” or go too hard. Most of our members still remember what their first class felt like — and they’ll make sure you feel welcome.
Clear Structure = Faster Progress
Our basics program is designed specifically for beginners. You’ll follow a clear path from your first class onward, with step-by-step instruction, regular feedback, and a curriculum that builds real skills.
Builds Fitness Without Getting Bored
Forget boring cardio machines — BJJ gets you fit without feeling like a workout. You’ll improve your strength, mobility, and endurance just by showing up and having fun.
Mental Benefits Too
BJJ teaches patience, problem-solving, and resilience. It’s a great way to reduce stress, boost focus, and develop confidence — not just on the mat, but in daily life too.
How Our Beginner Program Works
We make it as easy as possible to get started with Brazilian Jiu-Jitsu — even if you’ve never stepped on a mat before. Our beginner program is designed to guide you from your first class all the way to feeling confident in live sparring.
A Structured 5-Week Course
We offer a 5-week basics course that gives you everything you need to build a strong foundation. It includes:
- Access to our basics classes
- Access to our other classes
- A full uniform (Gi or Nogi) to keep
- Both gi and nogi classes
You don’t need to figure anything out on your own — just show up and follow the plan.
Beginner-Friendly Coaches
Our beginner classes are taught by experienced coaches and follow a consistent structure, so you always know what to expect. Our coaches are patient, supportive, and trained to work with complete beginners.
Curriculum-Based Training
Our basics curriculum is designed to help you learn essential positions and movements step by step. You’ll cover the basics of:
- Submissions: Practice applying joint locks and chokes to finish a match.
- Control Positions: Understand how to maintain dominant positions.
- Takedowns: Develop techniques to bring your opponent to the ground.
- Escapes: Learn how to safely get out of bad positions.
Each week is built around a specific topic, teaching you multiple options from each position.
Online Video Library
We have an online video library for our members where you can watch videos and review the techniques from our curriculums (and other techniques as well). If you miss a class, no problem. Just watch the videos.
Free Trial Available
Still unsure? You can also start with a free trial before committing to the full course. We’ll even lend you a clean uniform for your first class.
What to Expect in Your First Class
Starting something new can feel overwhelming, especially a martial art. That’s why we make your first class as easy and welcoming as possible.
Before Class
- Arrival: Arrive 10–15 minutes early so we can show you around and answer any questions.
- Attire: We’ll provide a clean uniform (Gi or Nogi) if it’s your first class.
- Introduction: You’ll meet your coach and a few training partners — don’t worry, everyone was new once.
During Class
- Warm-Up: Start with a short warm-up to get your body ready.
- Technique Instruction: The instructor will demonstrate techniques, and you’ll partner up to practice them.
- Positional Sparring: At the end of the class, there are a few rounds of positional sparring from the position you were learning. This sparring is optional; you can just watch until you feel confident enough to give it a try.
After Class
Next Steps: If you enjoyed the class, we can guide you on how to continue with our basics course.
Questions: Feel free to ask any questions or discuss how the class went with your coach.
Frequently Asked Questions
Do I need to be in shape to start BJJ?
No. Our beginner program is designed for people with zero experience. You’ll improve your fitness as you go — no need to “get fit first.”
Am I too old to start?
Definitely not. BJJ is for all ages. Many of our members started in their 30s, 40s, or 50s — and our oldest member is over 60. You can progress at your own pace and train safely no matter your age.
What should I wear or bring to my first class?
Just show up in comfortable workout clothes (like a t-shirt and shorts or leggings). We’ll lend you a clean uniform for your trial class — no equipment needed.
Is it safe? I’ve never done martial arts before.
Yes. BJJ is one of the safest martial arts when taught properly. We focus on control, technique, and mutual respect. You’ll only train with partners who are there to help you learn — no ego, no pressure.
Will I be sparring or fighting right away?
No — not unless you want to. In our basics classes, we focus on technique first. At the end of most classes, we offer optional positional sparring from the position you just learned. If you’re comfortable, you’re welcome to jump in right away. If not, you can watch or wait until you’re ready. There’s no pressure either way.
I’m nervous I won’t be good at it.
That’s completely normal — everyone feels that way at the beginning. BJJ is about problem-solving and progress, not perfection. Most people who stick with it say it’s one of the most rewarding things they’ve ever done.
What happens after the basics course?
Once you complete the 5-week basics course, you’ll move on to our fundamentals classes, where you’ll start combining techniques and training more dynamically. As you gain experience, you’ll eventually join our advanced program — all at your own pace.
What if I’m still unsure after the first class?
That’s completely fine — that’s exactly why we offer a 5-week basics course. It gives you time to experience the sport, build confidence, and decide if it’s something you want to continue. Even if you choose not to keep going, you’ll walk away with valuable self-defense skills and a better understanding of your body — lessons that stay with you for life.
Why Choose BJJ Lab Zürich?
- Certified, experienced coaches trained to teach beginners
- Friendly, ego-free culture that welcomes everyone
- Structured curriculum with a clear path from basics to advanced
- Access to a comprehensive video library to support your learning
- Modern, clean facility in Zürich Oerlikon
Try It for Free
Still unsure? You can try your first for free — no strings attached. We’ll even provide a clean uniform to borrow.
Try a class and meet the team before committing to anything.
READY TO TRY
JIU JITSU?
Send us a message on Whatsapp or through our contact form to schedule your first class. We are happy to answer any questions and look forward to meeting you!