Brazilian Jiu-Jitsu is undoubtedly a physically tough martial art. Whilst it can injure people in seconds with joint locks, often it’s the long-term grinding injuries combined with wear and tear which wear people down and keep them off the mats. Due to this, it’s not uncommon to see those in their thirties and forties having surgery and time off. However, what about those that are older in their fifties and beyond? It is certainly possible, but you must be sensible and listen to your body. It is no use training like a 21 year old if you are 53.
Elaine Wynn started training BJJ aged 69 and is still regularly competing in her early 70s. So there is no excuse not to train, especially if you are in reasonable shape.
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BJJ Compared With Other Martial Arts For Older People
BJJ is pretty much the only full contact martial art you would want to start as a person over 40. Whilst there are other traditional martial arts where you will stay completely safe and not have any injuries. These martial arts are mostly for a staying fit and healthy lifestyle. Tai Chi is a good example of this. Many people train this in their later years, but it does not really offer any self defense or sparring at all. It is based around conditioning your mind and body, therefore is very different to a full contact martial art.
If we compare BJJ to other full contact martial arts such as judo or kickboxing. BJJ is the clear winner in terms of longevity. Although there are crossover elements from jiu-jitsu to judo, in general you won’t be thrown on to your bad hip 40 times in one lesson. BJJ is mostly groundwork, so your bodyweight will mostly be on the floor. It won’t come crashing down on to any of your bad joints. This is pretty much the main difference between choosing a martial art if you are older and concerned about your body.
The difference between BJJ and a striking art is that you’re not going to get punched or kicked in the head. The last thing you want as a 40 year old dad is a concussion. A lot of people quit the striking arts such as Muay Thai when they are in their early 30s. This is because there is simply too much brain trauma as well as worn-out joints from hitting bags very hard. BJJ does not teach striking in the gym, therefore you won’t get any brain injuries or hematomas from training.
Overall BJJ is pretty much the safest and best martial art if you are a beginner over 40. It strikes a nice balance between being useful for self defense, fitness and conditioning, whilst at the same time not having deteriorating injuries. You are always risking an injury every time you walk on the mat, but this risk is very low.
Injuries In BJJ
Injuries are by far the biggest problem for older practitioners. Whilst young people’s bones and bodies can recover quickly, it’s not the same for those who are 45+. Because of this, it is advised that you slow down your training. Don’t try to keep up with 18 year olds.
If you feel run down, don’t train. It’s fine to have this mentality and is a long-term approach to the sport. Whilst you may see younger kids progressing quicker than yourself, you have to remember that an older body simply can’t train at such an intense pace as others. Because of this, it’s wise to listen to your body and rest when needed.
Another good method of training is to tap both often and early. Don’t try to be the guy who toughs out a submission if it’s deep, as recovery may take a long time. Not only this but it’s also ok to have specific training partners. If there’s a knuckle head spaz training like it’s ADCC finals then it would be advised to avoid him. In short, try to lose any signs of ego, otherwise, it may cause injuries along the way.
Recovery
Another helpful tip for the elders training BJJ is to rest adequately. The idea here is to get as much sleep as possible, for instance if you’re tired, have a nap. This is because sleep recovers the body and is a natural way of repairing aches and pains.
Secondly, food and nutrition are equally as important. The idea here is to eat a healthy diet based on vegetables and protein. The vegetables will offer key vitamins to keep your immune system healthy whilst the protein will heal muscle fibers quickly. Another possibility is taking supplements such as cod liver oil pills and CBD which also keep the joints healthy and supple.
Always remember to ice and pains instantly. If you feel something in any joint flare up, it is always best to put an ice pack on it as soon as possible. This is because it will increase blood flow to the affected area. The red blood cells will start to repair the problem right away. If you don’t ice your sprains, they will take a longer time to recover and you won’t be able to train as often.
As mentioned in the previous section, remember to take time off if you feel tired. This doesn’t just mean missing the odd class too, it also means skipping sparring rounds if you need a breather in the gym.
Train like an old man
You may see youngsters doing cartwheel passes and inversions, but if your body is too slow and non-athletic, then find something that works for you.
For instance, it’s a cliche, but often older guys will play positions like deep half guard. This is because the position requires little speed or agility to use. In short, find something which doesn’t use much energy. With deep half, you can even sweep into other “old man” positions such as the under over pass. Again, this doesn’t require as much energy as the toreando pass for example.
Half guard was actually developed by BJJ legend Gordo since he had an ACL knee injury which wouldn’t go away. He was able to limit the exposure of pressure and athleticism he needed to train BJJ by playing half guard for the rest of his career. Over time this position developed in to a staple of jiu-jitsu guards.
Generally, a good example of old man Jiu Jitsu is playing close contact guards and close contact passing. By taking away the speed element it nullifies your opponent’s advantages and lets you work at your own pace.
Summary
To answer the original question, yes, older people can do BJJ. As outlined, your training routine may be different to those younger, it may involve less frequent training and more emphasis on drilling but that is completely fine. Your longevity will also depend greatly on how you treat your body on and off the mats so injury prevention and recovery is key. However, it still doesn’t mean you can’t train and enjoy the many benefits of the martial art.
Overall it could be argued that BJJ is a young man’s game but that is just a generalization. One example of this is the legendary Helio Gracie who trained throughout his entire life up until his late 90’s. He was still training just weeks before his death.
In more recent times Roger Gracie’s father, the influential Mauricio Gomes is also still training and teaching as a grandfather.
BJJ can be done by older people – as with all things in life, the trick is to make it work for you. On a similar note, if you are older and looking to compete, the IBJJF Masters age categories can be found here.
