Look, we’ve all had that moment. You’re sitting on your couch, watching some UFC event, and suddenly you’re convinced you could totally learn to do that triangle choke thing. Next thing you know, you’re Googling “BJJ near me” while simultaneously ordering açaí bowls because that’s what jiujitsu people eat, right?
That was me five years ago. Now, after countless taps (mostly received, let’s be honest), several ice pack investments, and one very confused family, I’m here to tell you what I wish someone had told me before I strapped on that crisp new white belt at the tender age of 40.
The “Why” Behind My Mid-Life Crisis on the Mats
First, let’s address the elephant in the room – starting BJJ at 40 isn’t your typical mid-life crisis. It’s way cheaper than a Porsche (barely) and much more likely to humble you than impress anyone. In my case, it started with a combination of wanting to get in shape and being tired of my teenage son thinking he could take me in a wrestling match. Spoiler alert: He still can, but now I at least know why.
Reality Check: What I Expected vs. What I Got
Expectation: “I’m pretty strong, I’ll pick this up quickly.”
Reality: Strength is about as useful as a screen door on a submarine when a 135-pound blue belt is turning you into a human pretzel. Turns out, technique beats dad strength every time. Who knew?
Expectation: “I’ll train every day and progress fast.”
Reality: My body quickly informed me that recovery time isn’t a suggestion after 40 – it’s a mandate. The 3-2-1 training method (three days on, two days recovery, one day light movement) became my new best friend.
Expectation: “I’ll look like those guys on Instagram in no time.”
Reality: I mostly looked like a winded turtle stuck on its back. But hey, at least I’m a winded turtle who knows what an omoplata is now.
First Month Survival Guide: The Real MVP Tips
- Invest in Recovery, Not Just Training Gear
Your first BJJ purchase shouldn’t be that sweet Shoyoroll gi everyone’s talking about. Get yourself a good foam roller, some Tiger Balm, and maybe consider naming your ice pack – you’ll be spending a lot of time together. - Learn to Tap Early, Tap Often
Your ego is not your amigo, and neither is that shoulder lock that’s about to make you best friends with your physical therapist. When in doubt, tap it out. Pride healing is much faster than joint healing. - Master the Art of Frame and Survive
As a wise old blue belt told me, “You’ve got to survive before you can thrive.” Learning proper defensive frames and how to protect yourself is crucial. Think of it as your 401(k) of BJJ – invest early and consistently.
What Actually Matters (And What Really Doesn’t)
Matters:
- Consistency over intensity: Showing up twice a week for a year beats training every day for a month and burning out.
- Position before submission: Focus on maintaining good positions before hunting for submissions. It’s like learning to walk before trying to run a marathon.
- Finding your game: Develop techniques that work with your body type and limitations. Just because the 20-year-old guy loves inverted guards doesn’t mean you need to flip upside down.
Doesn’t Matter:
- Having the latest gear
- How many techniques you know
- Looking cool (impossible anyway when you’re sweating profusely in pajamas)
Training Smarter, Not Harder: The Old Man’s Guide
Over time, I’ve developed what is called the “Lazy Man’s BJJ Strategy”:
- Energy Conservation: If it feels like you’re using more strength than technique, you’re probably doing it wrong.
- Strategic Rest: Using knee shield and frames isn’t stalling; it’s “tactical breathing assessment.”
- Leverage Over Everything: Why use muscle when angles and proper leverage can do the work for you?
The Unexpected Benefits Nobody Tells You About
Beyond the obvious physical improvements, BJJ at 40+ has given me:
- Mental Clarity: Nothing clears your mind like someone trying to choke you (legally).
- Humility: There’s something beautifully humbling about a teenager teaching you a technique.
- Community: The BJJ community is incredibly supportive, especially among the “old guy” contingent.
- Dad Cred: My kids still think I’m lame, but now they think I’m lame AND dangerous.
Final Thoughts: Was It Worth It?
Absolutely. Starting BJJ at 40 isn’t just about learning a martial art – it’s about proving to yourself that it’s never too late to begin something new. Yes, you’ll be sore. Yes, you’ll question your life choices while someone half your age is passing your guard like you’re not even there. But you’ll also discover a version of yourself you never knew existed.
Plus, you’ll finally have a legitimate reason to wear spats in public. If that’s not worth it, I don’t know what is.
Ready to start your own journey? Drop a comment below with your questions or share your own “starting late” story. And remember: We might be old, but we’re still rolling!