Getting Back into Brazilian Jiu-Jitsu After 40: A Practical Guide
Getting Back into Brazilian Jiu-Jitsu After 40: A Practical Guide
Coming back to Brazilian Jiu-Jitsu (BJJ) after a long break can be intimidating, especially if you're over 40. Maybe you're carrying a few extra pounds, or you're worried about keeping up with younger, more aggressive training partners. These concerns are completely normal, and at any rank, but with the right mindset and approach, you can ease back into training safely and actually enjoy the process. Here's how to make your return to BJJ a rewarding experience.
1. Find a Gym That Fits Your Needs
Not all gyms are created equal. If you're worried about injuries or just want a supportive environment, steer clear of hardcore competition-focused gyms. Instead, look for a place that prioritizes fundamentals, has a diverse age group, and fosters a positive, safety-conscious culture. Visiting gyms, watching classes, and chatting with coaches can give you a feel for the environment before committing.
2. Ease Into It
Your body isn’t the same as it was in your 20s, and that's okay. Start with fundamentals classes to refresh your techniques. When you're ready, roll lightly with partners you trust. It’s fine to take it slow, tap early, and skip rounds if you need to. There’s no rush—your goal is longevity, not proving anything.
3. Pick Your Training Partners Wisely
Training partners can make or break your experience. Avoid rolling with partners who are overly aggressive or seem like they have something to prove. Don’t feel bad about politely turning down a roll. Most people understand, and if they don’t, that’s on them. Communicating with your coaches about your training preferences can also help you avoid risky situations.
4. Build Strength and Stay Mobile
Getting older means your body needs a little more maintenance. Incorporate strength training and mobility work into your routine. It doesn't have to be anything extreme - basic weightlifting and stretching can go a long way in preventing injuries and improving performance. Eating well and getting enough rest are just as important.
5. Play a Smart Game
Certain positions and strategies are easier on the body. Positions like half guard, butterfly guard, and De La Riva allow you to control the pace and minimize risky scrambles. Focus on refining techniques that rely on leverage rather than brute strength.
6. Be Patient with Yourself
The game has likely changed since you last trained, and it might feel frustrating at first. That's normal. Skills will come back, but it takes time. Stay consistent, and remember that progress might be slow—but it will come. Keep an open mind and embrace the learning process.
7. Speak Up About Your Limits
If you have any injuries or concerns, let your coaches know. They can help guide your training and recommend partners who match your pace. Setting boundaries is about protecting yourself, and there’s nothing wrong with that.
8. Consider Private Lessons
A few private lessons can be a great way to rebuild confidence and sharpen your skills. Personalized instruction allows you to focus on what you need most without feeling overwhelmed.
Final Thoughts
Getting back into BJJ after 40 isn't about chasing medals or keeping up with the young guns—it's about enjoying the art and staying active. Prioritize your health, train smart, and surround yourself with supportive people. With patience and a thoughtful approach, you'll rediscover why you loved BJJ in the first place.