Let’s be honest: the idea of starting Brazilian Jiu-Jitsu in your 40s (or even 50s) can feel a little intimidating. You see the young, explosive athletes on Instagram, hear stories of torn ACLs and endless soreness, and wonder if you’re signing up for a midlife crisis or a midlife upgrade. Spoiler: it can be both.
I started training BJJ at 36. I’m now 48 and still showing up one to two times a week. Here’s the unfiltered truth about what it’s really like to train BJJ after 40—the wins, the struggles, and why it’s worth it anyway.
The Good Stuff: Why BJJ Feels Like a Superpower After 40
- Full-Body Fitness Without the Joint Destruction Unlike running or CrossFit, BJJ is low-impact yet incredibly demanding. You’re building real, functional strength while improving flexibility and mobility. I’ve noticed my posture has improved, my core is stronger, and my shoulders feel better than they did in my 30s.
- Mental Sharpness That Actually Matters Every roll is a chess match. You’re solving problems under pressure, reading opponents, and staying calm when things get uncomfortable. That mental training carries over to life—work stress, tough conversations, parenting chaos. I genuinely feel more resilient.
- Stress Relief Like Nothing Else There’s something magical about leaving all your worries on the mat. After a hard session, I walk out feeling lighter, even if I just got submitted by a 22-year-old blue belt. Endorphins, sweat, and a little humility go a long way.
- Community and Connection The BJJ mat is one of the few places where age, job title, and bank account don’t matter. I’ve made some of my closest friends in my 40s on the mat—guys and women who are also figuring out midlife while trying to pass guard.
- Confidence Boost Knowing you can handle yourself on the ground changes how you carry yourself. It’s not about being a tough guy; it’s about quiet self-assurance.
The Real Challenges: It’s Not All Smooth Rolls
- Recovery Is Slower Than It Used to Be What used to be a two-day recovery is now a week. Inflammation lingers. Joints creak. If you train like you’re 25, you’ll feel like you’re 65. Learning to listen to my body has been the biggest adjustment.
- Injuries Are More Likely (and Take Longer to Heal) Shoulders, knees, lower back—everything is a little more fragile. I’ve had to become religious about warm-ups, mobility work, and not ego-rolling with 20-year-olds who want to prove something.
- Progress Feels Slower Younger guys pick things up faster. They have more natural athleticism and fewer nagging injuries. You’ll get submitted a lot more than you’d like at first. Patience is the name of the game.
- Time and Energy Are Limited Between work, kids, and life, showing up consistently is tough. You have to be intentional about when and how you train.
The Bottom Line
Training BJJ after 40 isn’t easy, but it’s one of the best decisions I’ve ever made. It keeps me strong, sharp, and connected to a community that keeps me young at heart. The secret is to train smart: prioritize technique over intensity, take rest days seriously, and celebrate progress instead of chasing belts.
If you’re over 40 and thinking about starting (or getting back into) BJJ, my advice is simple: just show up & drop the ego. Your body might complain at first, but your mind and soul will thank you for years to come.
See you on the mat.