Starting Brazilian Jiu-Jitsu After 40: A Smart Decision, Not a Crisis

Or: How to Get Choked Out by Teenagers and Love It

By Arm Bartholomew – Knowledge of Self

So, you’re over 40 and thinking about starting Brazilian Jiu-Jitsu? Maybe you’ve spent years watching UFC, or perhaps you just want to get in shape while learning how to defend yourself. Or, let’s be real—you’ve realized that lifting weights alone is boring, and running makes your knees hate you.

I started Jiu-Jitsu at 44 years old, and let me tell you—it’s humbling, it’s brutal, and it’s one of the best decisions I’ve ever made. If you’re considering joining the BJJ lifestyle, here’s what you need to know before you start stretching in ways your body never intended.

1. You Are Not 20 Anymore (And That’s Okay)

Let’s get this out of the way: You will not move like the 18-year-old blue belts who seem to be made of rubber and energy drinks. You will wake up sore in places you didn’t know existed. And you might need an extra recovery day (or five).

But here’s the thing—you have patience, experience, and the wisdom to tap early instead of trying to muscle your way out of an armbar like a panicked wildebeest. Use that to your advantage.

🔹 Recommended Gear: TheraGun Mini – Because you’ll need a massage gun to convince your body that training again tomorrow is a good idea.

2. Stretch Like Your Life Depends on It (Because It Does)

Your flexibility is about to become your worst enemy and your best excuse. Without proper stretching, your body will react to rolling like it’s being forced into early retirement. Get yourself a solid stretching routine and start doing yoga if you want to survive more than one class per week.

🔹 Recommended Gear: ProsourceFit Yoga Mat – A solid, thick mat that won’t leave your knees regretting every stretch.

3. Strength and Cardio Matter More Than You Think

Jiu-Jitsu is technical, but let’s be honest—if you’re gassed out in 30 seconds, no amount of technique is going to save you. You don’t need to be a triathlete, but a little extra conditioning and strength training will go a long way.

🔹 Recommended Gear: Rogue Fitness Resistance Bands – Great for strength training without putting extra stress on your joints.

4. Recovery Is a Skill—Master It

When you’re over 40, training back-to-back days is a bold move—one your lower back may not forgive. Hydration, sleep, and mobility work will keep you on the mats longer. And yes, you may have to embrace ice baths, foam rollers, and ibuprofen like they’re part of the team.

5. You’ll Progress Differently—And That’s a Good Thing

Your path in Jiu-Jitsu won’t look like a 20-year-old competitor’s—and that’s fine. Focus on small victories, like not getting smashed as quickly or escaping side control without pure panic. The real goal? Staying on the mats long enough to improve.

6. Your Training Partners Will Respect You (If You Train Smart)

Nobody wants to roll with the out-of-control, overly aggressive white belt. But the over-40 white belt who trains smart, asks good questions, and listens? People love rolling with that guy. Be that guy.

7. It’s Never Too Late to Start

If you think you’re “too old” for Jiu-Jitsu, let me remind you: plenty of people start in their 40s, 50s, and even 60s. And the ones who stick with it? They get better, stronger, and more confident.

So, is starting Jiu-Jitsu after 40 worth it? Absolutely. It’s not about trying to be the best in the world—it’s about becoming better than you were yesterday.

Now, get on the mats.