Can I Start Training Brazilian Jiu Jitsu (BJJ) if I’m Over 40?
If you’re over 40 and thinking about starting Brazilian Jiu-Jitsu (BJJ), you might have a lot of questions or concerns running through your mind.
Whether you’ve never trained before, or you’ve been inactive for a while, it is completely normal to wonder if you are too old to start this Brazilian Jiu Jitsu.
The good news is, Brazilian Jiu-Jitsu isn’t just for young athletes. It’s a sport that can be enjoyed by people of all ages, and training can be adapted to suit your needs and fitness level.
Let’s dive into the most common questions people over 40 have when considering starting BJJ.
1. "I haven’t trained or been athletic for a long time. I feel unfit to start training Jiu Jitsu. Should I be worried?”
If you haven’t been active for a while, it’s natural to feel unfit or apprehensive about jumping into a physical activity like Brazilian Jiu-Jitsu.
The good news? You don’t need to be in perfect shape to start BJJ. In fact, many people start training when they feel like they’re out of shape, and over time, BJJ helps them improve their fitness level.
BJJ is a technique-based martial art, meaning it relies on leverage, timing and body mechanics, not just strength or athleticism. As you train, you’ll start to notice improvements in flexibility, endurance and overall fitness. You’ll also be able to train at your own pace and gradually build strength and conditioning as you go.
Whether you’re looking to lose weight, build muscle or simply improve your overall health, BJJ is a great way to get back into an active lifestyle. No matter your age or fitness level.
2. "Will younger people smash me at training without regard to my age?”
This is a very common concern, especially for those who are older and maybe a bit nervous about sparring with younger, more athletic individuals.
As a beginner, you’ll be learning the fundamentals and understanding how to use technique and leverage to your advantage. It’s not about winning every roll but about focusing on your own progress. Younger, more experienced practitioners might have a physical edge at first, but with time, you’ll develop your own strategies and learn to apply them effectively.
Furthermore, the BJJ community is incredibly supportive. No one is there to make you feel bad for being older or newer to the sport. Training is about personal growth and your teammates will likely encourage you along the way. Over time, you may even find that the younger practitioners respect you more for sticking with it and progressing at your own pace.
3. "What If I’m Concerned About Injury or Overexertion?"
Injury concerns are common, especially for those starting at an older age. Brazilian Jiu-Jitsu is a physical sport, but the good news is that it’s low-impact compared to many other types of martial arts and fitness activities.
The focus on technique, leverage and control means that BJJ can be gentler on the joints than other sports that require intense impact or repetitive movements.
To minimise injury risks, it’s important to listen to your body and train smart. Start slow, and don’t push yourself beyond your limits. Many BJJ schools are familiar with working with beginners of all ages and can help guide you through techniques in a way that minimises risk. Additionally, as you train regularly, you'll find that your body becomes stronger and more resilient, reducing your risk of injury over time.
4. "How Long Will It Take Me to See Results?"
While results vary for everyone, many people find that they start seeing physical and mental improvements within just a few months of consistent training. As you get more familiar with the techniques, you’ll notice an increase in strength, flexibility, and cardiovascular endurance. You may also start to feel more confident and mentally sharp.
It’s important to remember that BJJ is a long-term journey. The belt system reflects the progress you make, but that progress is not just about earning a new belt. It’s about continually developing your technique, fitness and mental toughness. Whether you’re training for fitness, self-defence, or mental clarity, the key is consistency.
5. "Is BJJ Really Safe for People Over 40?"
Yes, Brazilian Jiu-Jitsu can be safe for people over 40, as long as you train smart. It's important to approach training with a mindset of gradual progress. Begin by mastering the basics and building a strong foundation. Take care of your body by warming up properly, staying hydrated and focusing on mobility and flexibility.
If you have any pre-existing injuries or health concerns, it is a good idea to speak with your doctor and coach before starting. Once you get the go-ahead, work with your instructor to modify techniques if necessary and take it slow in the beginning.
Many BJJ practitioners start later in life and continue to train well into their 50s and beyond.
With proper care, BJJ can be a safe, effective way to stay fit and healthy as you age.
6. "I’m Not in Perfect Shape. How Do I Keep Up with the Class?"
You don’t have to be in perfect shape to begin training, and most BJJ schools will have classes for beginners and newcomers to ease into training.
BJJ is about consistent practice, so don’t worry about keeping up with others in the beginning. Focus on your own journey and personal development. Over time, your body will adapt and become stronger as you progress in the sport.
It's important to remember that BJJ is a personal experience, and everyone progresses at their own pace. While it’s easy to feel out of breath or out of shape in the early stages, don’t let that discourage you. As you continue to train, your stamina, strength, and fitness will naturally improve.
This man received his black belt at the age of 81. He started Jiu JItsu at the age of 53.
Don’t let age or fears of being out of shape hold you back.
Jiu Jitsu is a fantastic martial art that anyone can enjoy, regardless of age or fitness level. It challenges you mentally and physically, builds strength, flexibility and confidence, and gives you a sense of accomplishment as you see your skills improve.
Book a free trial to start and experience first hand how Brazilian Jujitsu can empower you and boost your confidence. It’s the perfect opportunity to see if Brazilian Jiu-Jitsu is right for you.