BJJ when you are over 30

Vann Nikkan
December 9, 2023
5 min

Taking up Brazilian Jiu-Jitsu (BJJ) can seem like a big challenge, especially for people who have crossed the 30-year mark. But, BJJ actually offers great chances for personal betterment, building strong mental fortitude, and even creating new bonds of friendship.

Starting Brazilian Jiu-Jitsu (BJJ) can certainly feel intimidating, more so for people who are over 30. However, BJJ can open up extraordinary opportunities for personal development, mental strength, and camaraderie. This guide is designed to highlight the significance and benefits of BJJ, specifically for those who are 30 or older, though it contains useful insights for all age groups.

So, then why is BJJ an attractive hobby for people aged over 30?

1. Physical Fitness Improves

Jiu-Jitsu training provides a comprehensive exercise, which tests both your mental and physical capacities. The most challenging part is often the sparring session where you encounter a resisting opponent. Through consistent training, you build muscle strength and enhance limb flexibility. At first, the intensity of the workout could be likened to high-intensity interval training (HIIT). However, as you progress, you'll find improvements in your endurance as you learn to grapple, known as rolling, on the mat in a more relaxed but technique-driven manner.

This training style is particularly advantageous for individuals above 30, as it helps to combat the natural decrease in muscle mass and cardiovascular function.

2. Reducing Stress

High-pressure training, like in Jiu-Jitsu where the worry of being choked is real, helps quiet overthinking. In Jiu-Jitsu, it's essential to stay alert both in mind and body; otherwise, you risk defeat, for instance, being choked. As with any physical workout, it's uncommon to feel terrible afterward. Exercise triggers the release of endorphins, lessens stress, and enhances mood.

This is particularly beneficial at age 30, a period usually burdened with work and family duties.

3. Better Thinking

Brazilian Jiu-Jitsu (BJJ) is like a physical chess game, one that needs strategy and quick thinking. Through training, you can improve your ability to solve problems, make decisions, and keep your mind sharp. As we get older, we tend to get stuck in our habits, but BJJ offers you a challenge to keep growing both mentally and physically in a healthy way.

4. Social aspect

The delightful community atmosphere in BJJ gyms can lead to lifelong friendships. These training facilities not only offer opportunities to reconnect with like-minded individuals, but also invite you into a supportive community. While other gyms like CrossFit can offer this too, BJJ stands out as its physical intimacy and creative learning aspects necessitate personal growth for success on the mat. As time goes on, this Jiu-Jitsu experience only grows richer.

Some seasoned practitioners have even been part of this journey for many decades.

5. Learning Self-Defense

BJJ isn't just for getting in shape, but it's also about acquiring skills to protect oneself. As you master Jiu-Jitsu, you’ll see a significant uplift in your confidence regarding your ability to defend yourself, which naturally makes you feel safer. In addition to self-defense, practicing this martial art helps you improve your general physical condition, enhancing your posture and energy levels.

Don’t you want to live fearlessly, no matter your age?

6. Maintaining Discipline

As youths, many of us participated in a sport that required regular training and discipline. Jiu-Jitsu is one of those sports that demands focus and discipline, qualities that are considered beneficial for all facets of life. If we continue to cultivate these traits as we mature, we can enhance our productivity and satisfaction in various aspects of our lives.

Remember, it's never too late to foster or regain discipline.

7. Flexible Training

Jiu-Jitsu is a flexible sport, providing numerous methods. You can adjust the training to meet your fitness level and experience. The BJJ community is diverse, accommodating participants of all ages, each one exploring the sport in their unique way. Some may train less frequently, depending on their personal aspirations and objectives.

Instructors have the ability to alter techniques and level of difficulty to match the practitioners, making it an excellent pastime for those above 30, and also for novices.

8. Health & longevity

Health and longevity are primary goals for many people who participate in regular physical exercise. Brazillian Jiu-Jitsu (BJJ) training promotes this goal by providing an exciting and engaging form of exercise in a supportive community setting. Those who practice BJJ often maintain excellent physical health, driven by their desire to compete and to preserve their well-being for an extended period. Staying active is essential for prolonged, robust health, and BJJ offers a fun and stimulating way to achieve this, especially as we grow older.

It's quite a common sight in BJJ communities to witness individuals over 60 training right alongside twenty-year-olds, matching them in skill and performance.

9. your joints and ligaments

Consistent sitting, common in desk jobs, can harm your body, joints, and overall structure. Body parts like shoulders, knees, and backs are often affected in our modern times, but with routine movements and exercises, you can help ward off these physical issues. Done correctly, the various movements in BJJ (Brazilian Jiu-Jitsu) help keep your joints flexible and robust.

However, excessive Jiu-Jitsu training without adequate recovery can be too demanding on the body, leading to various injuries. A good community and coaches help build an appropriate training regimen.

10. Personal Growth

BJJ encourages the development of patience, resilience, and tenacity. Overcoming obstacles during training contributes to personal improvement and a feeling of accomplishment. Many elements of Jiu-Jitsu can be applied to everyday life challenges.

Successfully addressing issues on the BJJ training mat can be especially beneficial during hectic periods in life. For those over 30, the sense of achievement from handling and conquering challenges is even more rewarding.


In conclusion, starting or continuing Brazilian Jiu-Jitsu (BJJ) at the age of 30 is not just an excellent way to keep fit, it's a lifestyle choice that enhances your physical well-being, mental alertness, and social life. Whether you're in search of a new pastime, a fitness regime, or a stress-relief outlet, BJJ offers something beneficial for everyone, no matter their age.

The longer you immerse yourself in BJJ, the more rewarding the journey becomes. With a positive attitude and determination, it can significantly improve your life's quality. BJJ offers a unique combination of physical exertion, mental activity, and social engagement. This continuous learning and self-improvement journey offer a valuable experience for those aged 30 and above.

Click here to join our BJJ community.

Vann Nikkan
Head Coach

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