Age is Just a Number: Why You're Never Too Old to Start BJJ

by Team Digitsu
Updated: April 03, 2024
Brazilian Jiu-Jitsu can be enjoyed at any age, even into your 40s, 50s, and older.
As we age, it can be easy to fall into the trap of thinking that our best days are behind us. We may assume we are too old to try new things or no longer have the physical or mental capabilities to learn and improve. However, this isn't true. There is no age limit for practicing Brazilian Jiu-Jitsu, and it is never too late to start learning and enjoying the benefits of this amazing martial art. BJJ is a martial art that emphasizes technique and leverage over raw strength, so it is well-suited for people of all ages and abilities. In fact, many people in their 40s and 50s find that BJJ is particularly beneficial because it can help to improve flexibility, balance, and overall physical fitness. Additionally, BJJ can provide numerous mental benefits, such as improved focus, concentration, and self-confidence.  It's helpful to follow the tips outlined in this article to help prevent common injuries associated with BJJ.
Physical benefits of BJJ for older people

BJJ is a martial art that focuses on grappling and ground fighting, and it can be adapted to suit the individual abilities and limitations of each practitioner. This means that even if you are not as strong or agile as you once were, you can still enjoy the benefits of BJJ. In fact, some older people may find BJJ to be particularly beneficial because it can help to improve flexibility, balance, and overall physical fitness.
As we get older, it is important to keep moving and staying active. Regular physical activity can help maintain our physical health, prevent chronic diseases, and improve our mental health and well-being. Exercise, like training BJJ, can help to boost our mood, reduce stress, and improve cognitive function. Additionally, staying active can help to maintain our independence and mobility, which can be especially important as we age. So, no matter how old we are, it is important to keep moving and staying active to maintain our overall health and well-being.
Mental benefits of BJJ for older people

In addition to the physical benefits, BJJ can also provide numerous mental benefits. Training in BJJ can help to improve focus, concentration, and mental clarity, and it can provide a sense of accomplishment and improve self-confidence. BJJ is also a great way to socialize and connect with others who share a common interest, which can be especially beneficial for older people who may be more isolated due to retirement or other factors.
As we age, it is important to continue learning and acquiring new skills. Learning new skills can help to keep our minds sharp and prevent cognitive decline. Additionally, learning new skills can open up new opportunities and experiences, and it can help us to stay engaged and active as we age. So, no matter how old we are, it is never too late to learn something new and challenge ourselves to grow and improve.  BJJ is mentally challenging as you're always learning new movements and solving problems to beat your opponents.
7 tips for training BJJ as an older person

  1. Start slowly and gradually increase the intensity of your training. BJJ is a demanding martial art, and it is important to give your body time to adapt to training demands. If you try to do too much too soon, you may end up hurting yourself or becoming discouraged. Start with short, low-intensity training sessions, and gradually increase the duration and intensity of your training as your body becomes more accustomed to the movements and techniques of BJJ.
  2. Focus on technique rather than strength. BJJ is a martial art that emphasizes leverage and technique over raw strength, so you don't need to be a powerhouse to be effective. Instead of trying to muscle your way through techniques, focus on learning and mastering the correct movements and positions. This will not only make you more effective in BJJ, but it will also help to reduce the risk of injury.
  3. Pay attention to your body and listen to it. As we get older, our bodies may not be able to handle the same level of stress and strain as they did when we were younger. It is important to listen to your body and pay attention to any pain or discomfort that you may be feeling. If you feel pain or discomfort, stop immediately and consult with your instructor or a doctor. Don't push yourself beyond your limits, and never sacrifice technique for ego or pride.
  4. Incorporate stretching and flexibility exercises into your training routine. Flexibility is an important aspect of BJJ, and it is also something that tends to decrease with age. By incorporating stretching and flexibility exercises into your training routine, you can improve your range of motion and reduce the risk of injury. Yoga is a great way to improve flexibility, and many BJJ schools offer yoga classes as part of their training program.
  5. Stay hydrated and eat a healthy diet. Proper hydration and nutrition are essential for maintaining your energy levels and supporting your overall health. Make sure to drink plenty of water before, during, and after your training sessions, and eat a healthy diet with plenty of fruits, vegetables, and protein. This will help to keep you feeling energized and ready to train.
  6. Find a training partner or group that is supportive and encouraging.  Training in BJJ can be more enjoyable and rewarding if you have a supportive training partner or group. Look for a training partner who is at a similar level and who is willing to work with you to improve your skills and abilities. You can also join a BJJ school or club that offers classes for people of all ages and skill levels. Training with others who are supportive and encouraging can help to motivate you to keep training and improve your skills.
  7. Have fun and enjoy the process. BJJ is a challenging and rewarding martial art, and the journey of learning and improving is just as important as the destination. Don't get too caught up in the outcome of your training, and focus on enjoying the process of learning and improving. Have fun, be open to new experiences, and embrace the challenges that come your way.


In conclusion, BJJ is a martial art that can be enjoyed by people of all ages. There is no age limit for practicing BJJ, and older people can derive numerous physical and mental benefits from training in BJJ. By following the tips outlined above, older people can enjoy the benefits of BJJ and continue to improve their skills and abilities. So don't let your age hold you back – give BJJ a try and see what this amazing martial art has to offer.

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