Am I Too Old for BJJ? The Encouraging Truth for Older Beginners(2025)

Since publishing my article about starting BJJ at 68, I’ve received a number of queries from older readers asking the same fundamental question: “Am I too old for BJJ?” Most of the questions come from folks in their 50s and 60s who are intrigued by the idea of learning Brazilian Jiu-Jitsu but worried they’ve missed their window.

In this article, I’ll give you honest answers about the physical realities, injury risks, and what success actually looks like when starting BJJ later in life. No sugar-coating, no false promises – just practical guidance from someone who’s still walking this path.

Let me start with the most important reality check: while basic fitness like being able to walk a couple of miles is a good starting point, BJJ demands much more from your body than traditional exercise.

The key is being aware of any pre-existing conditions and starting slowly with proper instruction. Age itself isn’t the barrier you think it is, but that doesn’t mean starting BJJ later in life is the same as starting at 25, 30 or even 40.

It requires a different approach, realistic expectations, and honest self-assessment.

The Real Questions Behind “Am I Too Old?”

When people ask about age, they’re really asking several deeper questions:

“Will I be able to keep up?” The answer is nuanced. You won’t keep up with 25-year-old athletes in terms of speed or recovery. But BJJ isn’t about keeping up with everyone – it’s about consistent personal improvement. At our school we have a brown belt who is 71 years old – he routinely submits bigger, stronger, and younger opponents through superior technique and positioning.

“Am I being foolish?” This fear runs deep, especially for men who’ve built their identity around competence. Starting something where you’ll be regularly dominated by people half your age requires swallowing your ego. But here’s the thing – everyone gets dominated when they start BJJ, regardless of age.

“Will I get hurt?” This is the most practical concern. Yes, injury risk exists, but it’s manageable with the right approach. Good schools emphasize safety, especially for older students. The key is finding instructors who understand how to work with seniors and being honest about your limitations.

There’s another crucial aspect that applies to everyone but becomes especially important as we age: comparing yourself to yourself, not others. The attrition rate in BJJ is very high, and it’s often frustration from trying to keep up with the Joneses that causes people to quit. BJJ has plenty of plateaus as well, and this stifles people into leaving when they should be focusing on their own journey.

As an older athlete you simply cannot get into the rut of constantly comparing yourself to others – it will lead your BJJ into a death spiral.

What Your Fitness Level Really Tells You

The queries I get often mention fitness levels: “I can walk two miles” or “I do yoga twice a week” or “I’m in decent shape for my age.” Your current fitness level does matter – it determines your starting baseline and what you can handle initially. But there are specific aspects that matter most for BJJ, along with any pre-existing conditions you need to consider:

Joint mobility – BJJ demands hip and shoulder flexibility that most people, especially seniors, lack. If you can’t comfortably get up from the floor without using your hands, you’ll struggle initially.

My mobility was pretty shabby when I started due to neglect, although my fitness level was pretty decent. I struggled initially and still do, but I’ve gotten much better, and my mobility, sense of balance, and the risk of having a fall at age 70 are minuscule compared to where I was when I started.

Recovery capacity – As you age, you need more time between training sessions. BJJ will require a different schedule if you’re used to working out every day. I noticed a bigger change in my recovery needs once I hit 60.

Cardiovascular base – Walking, jogging, and even CrossFit is great, but BJJ cardio is different. It’s both anaerobic and aerobic, and relies a lot on core strength from lower-based positions, so it is totally different than many typical exercises we do as part of our normal workouts. Even fit seniors are often surprised by how quickly they gas out.

The Mental Challenge You Might Not Expect

Many readers focus on physical concerns, but the mental aspect often proves more challenging. BJJ will humble you in ways you haven’t experienced since childhood. You’ll be controlled, submitted, and outmaneuvered by people who could be your grandchildren.

This mental challenge becomes a gift over time. BJJ forces you to embrace beginner’s mind again, to be comfortable being uncomfortable, and to find satisfaction in small improvements rather than big victories.

But fair warning: BJJ can become obsessive. I go to bed thinking about techniques and wake up planning my next training session. If you’re still working or have significant commitments, consider how a new passion might affect your schedule and relationships.

The Framework for Your Decision

Instead of asking “Am I too old?”, ask yourself these questions:

What do you want from BJJ? If your goal is fitness and mental challenge, age is less relevant. If you’re hoping to compete, that’s absolutely possible, but be aware that tournament options become more limited in higher age groups.

How will you define success? For me, success means showing up consistently, avoiding serious injury, and enjoying the learning process. Your definition might be different – like becoming more confident in your self defense, or having something to do as you enter retirement.

What’s your support system? Do you have family support for this new endeavor? A spouse who understands why you’re suddenly obsessed with YouTube technique videos? Do you have the time – BJJ has a way of taking over when you get bitten by the bug, so it is important that you have the time or can move other things around in a way that maintains healthy relationships.

Can you afford good instruction? Quality coaching becomes more important as we age. You’ll likely need private lessons to supplement group classes, which adds cost but accelerates learning while reducing injury risk.

Practical Next Steps

If you’re seriously considering BJJ:

Get medical clearance – Not because doctors understand BJJ (most don’t), but to identify any underlying issues that might affect your training.

Visit multiple schools – Look for instructors who have experience with older students. Ask specifically about their approach to training seniors. Be honest about any physical limitations you have – how your prospective instructor responds to this is important.

Start slowly – Consider beginning with private lessons or fundamental classes rather than jumping into advanced sessions. Look for schools with a structured beginner’s program. Many schools will not let you do full rolling when you first start – you’ll do positional rolling in a controlled environment. Be an advocate for yourself – speak up if you have limitations, and be careful who you roll with so you don’t get hurt.

Invest in mobility work. Start a mobility routine that includes active mobility and passive stretching, not just stretching. Yoga is a great example. Start now, before you step on the mats. Your hips will thank you.

The Real Answer

Am I too old for BJJ? Probably not, if you approach it thoughtfully. But you’re definitely too old to train like a 25-year-old. You’ll need more warm-up time, longer recovery periods, and careful partner selection. You’ll progress differently – perhaps more slowly in some areas, but likely with better strategic thinking in others.

The readers who ask me this question aren’t really asking about age – they’re asking for permission to try something that excites them but seems daunting. Consider this your permission slip.

BJJ doesn’t care about your age nearly as much as you do.

If you’re ready to dive deeper, check out my articles on choosing the right BJJ school, common beginner mistakes, and my complete guide to starting BJJ.

The question isn’t whether you’re too old. The question is whether you’re ready to be a beginner again.