Once you hit 50, you will need to make adjustments to the way you train. If you’re 50 and over and wondering how to stay on track in your BJJ class, then this article is for you.

When you are over 50, your aim in BJJ should be for longevity, and not so much performance. Perhaps you won’t see results right away, but by slowing down and being aware of your limitations, you will improve your performance in the long run. First and foremost, it’s fundamental to pace yourself and not to miss any practices. Pacing yourself will significantly decrease the incidence of injuries.

When you are over 50, injuries take much longer to heal. Sometimes, they can be fatal, which is why it’s probably best to roll with people in your own age group who practice at a similar pace. You should be tapping out early, and often. If you are rolling with someone much younger, don’t try to go as fast as your opponent.

If you arrive at practice thinking you are still in your twenties, you may sustain serious injuries. You should be training with a “sane” variety of people, and not with aggressive, egotistical 20-year olds. You should also be working on your athleticism, focusing on improving your cardio and endurance.

Brazilian Jiu-Jitsu is one of the few combat sports that you can still do as you get much older, but there are certain strategies worth knowing that help you practice efficiently even when over 50.

In this video, Brazilian Jiu Jitsu experts John Frankl and Matt Thornton share their suggestions:

Ten time world champion and MMA veteran Fabiano Scherner has put together all the secrets to “Mastering Brazilian Jiu Jitsu After 40” in this instructional that you will want to check out.