Starting BJJ Late: My Journey and Lessons After 60 (2025)
The doctor had already made her assessment. Sitting in the exam room, we discussed my “partially torn” rotator cuff. “You’re ok now but you will eventually have to get surgery.”
I asked if I would recover faster now at age 67 versus waiting another few years to get the surgery. “If you were 35 I’d say yes, but at your age it won’t matter,” she explained with clinical detachment.
That conversation impacted me significantly. Although I knew I was starting BJJ late, but I visited a Brazilian Jiu-Jitsu gym shortly after the diagnosis, drawn to the promise of improving my martial arts “ground game”, but I held off getting started by fear of further injury. Instead, I found myself in a boxing gym, rebuilding my confidence and, unknowingly, strengthening my shoulder.
It wasn’t until a year later that I finally gathered the courage to return to that BJJ gym. The head instructor’s words still echoed in my mind: “Most people here are dealing with injuries. We’ll work with you.” That simple acknowledgment of my situation, so different from the clinical dismissal I’d received, became the bridge I needed to cross from fear to action. Sometimes, understanding comes not from those who see us as statistics, but from those who see us as fellow travelers on the same path.
This article won’t make you a world champion. But it will help you start your BJJ journey with more confidence, comfort, and safety. I’ll share lessons learned as an older white belt – what to look for in a gym, how to communicate your needs, ways to accelerate your progress, and how to contribute to an inclusive mat culture. While my experiences are personal, I hope they resonate with your own journey.
For a comprehensive look at what to expect, check out our Ultimate Beginner’s Guide to Brazilian Jiu Jitsu.
Disclaimer: This article is for informational purposes only, not medical advice. It’s primarily directed towards older individuals curious about or already pursuing Brazilian Jiu-Jitsu (BJJ). You’ll gain insights into overcoming obstacles, finding the right training environment, and optimizing your progress as an older grappler. I’ll share personal experiences and practical advice but always defer to your doctor and instructors for guidance specific to your health and circumstances, before starting any exercise program. Your experience may vary.
Finding an Inclusive Gym
Look for these green flags when assessing a BJJ gym’s age-friendliness:
- Diverse members across ages, genders, sizes
- Beginner’s program separate from more advanced instruction
- Supportive culture of partners helping each other learn
- Clearly communicated policies on safety and etiquette
- Clean, well-maintained spaces with accessible facilities
- Instructors experienced teaching older students
Watch out for red flags like lack of diversity, aggressive attitudes, unclean or cluttered spaces, and coaches dismissive of age-related concerns. Our guide on How to Find the Best BJJ Gym for Beginners dives deeper into selecting the right training environment.
Advocating for Your Needs
Be proactive in communicating your goals, limitations, and boundaries with coaches and training partners:
- Share relevant health issues or injuries before starting
- Request technique modifications if a move causes pain
- Say no firmly to rolling at unsafe intensity levels
- Take rest breaks as needed, even if others power through
- Speak up if someone is going too rough or ignoring limits
Private Lessons for Accelerated Learning
After six months of classes, I began taking a weekly private lesson. These focused sessions allowed my instructor to:
- Break down techniques at my preferred pace
- Correct details I missed in group drilling
- Adapt moves to accommodate my body’s quirks
- Provide extra repetitions to build muscle memory
Private lessons aren’t cheap, but the concentrated learning catapulted my progress far faster than group classes alone ever could. If you can swing it financially, privates are a wise investment.
If you’re older and considering BJJ, our Are BJJ Private Lessons Worth It? guide shares more tips on leveraging private instruction strategically alongside group classes.
Mindful Rolling
As an older grappler, tailor your rolling style for longevity:
- Focus on escapes, defense, and control over risky attacks
- Tap early to joint locks to protect your safety
- Agree on intensity and pace before starting a round
- Choose partners who can stay calm under pressure
- Resist ego urges to muscle out of bad spots or match young athleticism
Not sure what to expect in your first class? Read our article on Surviving Your First BJJ Class: What to Expect and How to Prepare for a detailed walkthrough.
Creating Inclusive Culture
Beyond your own training, help shape a gym culture welcoming grapplers of all ages:
- Greet new faces, especially fellow older beginners
- Teach lower belts a favorite detail or concept
- Volunteer for gym events or kids’ class
- Celebrate all incremental victories around you
FAQ’s When You Are Starting BJJ Late
Alert: Practicing BJJ at any age comes with risk. Use this advice alongside guidance from your doctors and instructors to make smart training choices for your situation. Stay wise, tap early, and have fun!
Conclusion
Starting BJJ at 68 seemed impossible that day in the doctor’s office. But this art has transformed more than my physical health – it’s forged new friendships, inner strengths, and zest for living.
The key is finding an inclusive gym, being your own best advocate, and co-creating a respectful training culture one interaction at a time. If you can swing it, invest in private lessons to jumpstart your technical growth.
If you’re an older grappler considering BJJ, trust that this journey is for you, too. With humility, consistency, and an open mind, you can become a better version of yourself at any age. Just remember—leave your ego at the door and keep it playful.
See you on the mats! Oss!
