Getting Back into Brazilian Jiu-Jitsu After 40: A Practical Guide

Get Back on the Mats: BJJ After 40

You're 40-plus. Maybe 50-plus. You used to train jiu-jitsu. Now you don't.

You're thinking about going back. But you're making excuses. "I'm too old." "I'm out of shape." "I'll get smashed by these young guys."

Stop.

Here's the truth: You're not too old. You're not too out of shape. And yes, you might get smashed—but that's not the point.

The point is this: You need to get back on the mats.

Find the Right Battlefield

Not all gyms are the same. Some are meat grinders full of ego-driven savages who think every roll is a death match. Avoid these places like the plague.

You want a gym where:

• The instructor actually teaches instead of just watching people roll
• Training partners help each other instead of trying to destroy each other
• People of different ages and skill levels train together
• The culture is about improvement, not domination

Visit multiple gyms. Watch classes. Talk to the instructor. Ask direct questions: "How do you handle older students?" "What's your approach to safety?"

If they give you vague answers or act like your concerns don't matter, walk away. There are plenty of other gyms.

Start Smart, Not Hard

Your ego wants you to jump back in like nothing changed. Your ego is an idiot.

You start with fundamentals classes. Even if you used to be a purple belt. Even if you "remember everything." You don't remember everything. Your body certainly doesn't.

When you roll, you roll light. You tap early. You tap often. You sit out rounds when you need to. This isn't weakness—this is tactical thinking.

The young guys who go 100% every round? They'll be broken and burned out in two years. You're playing a different game. You're playing the long game.

Choose Your Battles

You don't have to roll with everyone who asks. Read that again.

That spazzy white belt who thinks jiu-jitsu is wrestling? Pass. The guy who cranks submissions like he's trying to break bones? Hard pass. The training partner who doesn't understand the concept of flow rolling? Not today.

You pick your training partners like you pick your battles—carefully and strategically.

Most people will respect this. Those who don't aren't worth rolling with anyway. A simple "I'm taking it easy today" is all you need to say.

Strengthen Your Weapon

Your body is your weapon. Treat it like one.

Strength training isn't optional—it's mandatory. You don't need to be a powerlifter, but you need to be strong. Squats, deadlifts, presses. Basic movements. Heavy enough to matter.

Mobility work is also mandatory. Stiff joints get injured. Injured joints don't train. Spend time on hip flexors, shoulders, thoracic spine. Every day.

Sleep is when your body repairs itself. Prioritize it. Nutrition fuels your training. Don't eat garbage and expect good results.

Fight Your Smart Fight

You're not 25 anymore. Don't fight like you are.

Focus on positions that let you control the pace: half guard, butterfly guard, closed guard. Avoid scrambles. Avoid explosive movements. Use technique, not athleticism.

Your guard game should be about sweeps and submissions, not athleticism. Your top game should be about pressure and control, not speed.

This isn't about being boring—it's about being effective with the tools you have.

Embrace the Suck

The first few months back will be hard. You'll get tired fast. You'll tap to people you used to dominate. Your timing will be off. Your cardio will be terrible.

Good.

This is where growth happens. In the discomfort. In the struggle. In the moments when you want to quit but don't.

Your skills will come back. Your conditioning will improve. Your confidence will rebuild. But only if you keep showing up.

Communicate Your Limits

If you have injuries, tell your instructor. If you have concerns, voice them. If you need to modify techniques, ask for help.

This isn't about being difficult—it's about being smart. Your instructor can't help you if they don't know what you need.

Don't suffer in silence. Don't train through pain. Don't let your pride override your common sense.

Consider Private Lessons

A few private lessons can accelerate your return. One-on-one instruction lets you focus on what you need most without the pressure of group classes.

Use privates to rebuild your foundation. Work on the basics. Address specific concerns. Build confidence in a controlled environment.

The Bottom Line

Getting back into BJJ after 40 isn't about proving you're still tough. It's not about keeping up with college kids. It's not about chasing medals or impressing anyone.

It's about discipline. It's about showing up. It's about doing something challenging because challenging things make you better.

Your younger self had speed and athleticism. Your current self has something better: wisdom, patience, and the understanding that this is a marathon, not a sprint.

The mats are calling. It's time to answer.

Get after it.