Starting jiu jitsu after 50 is absolutely possible and many people do it. Here are some tips to get started:

First, find a BJJ gym that caters to older adult students. Look for gyms that have classes which have adults over 40 or 50. These gyms will understand that older students have different needs and limitations. They will likely have instructors who are experienced in teaching older students.

Next, focus on technique over strength. As you age, strength tends to decline but technique can still improve. Many older practitioners reach some of their highest levels of skill through refined technique. Concentrate on proper form, leverage, and using your opponent’s strength and momentum against them.

Start slowly and build up over time. Don’t try to keep up with the younger students right away. Focus on learning the fundamentals and building a base of knowledge. Over months and years, you can gradually increase the intensity and pace of your training. Listen to your body and don’t push through pain.

Invest in proper gear. Buy a quality gi and belt that fit well and provide support. Consider knee pads, elbow pads, and compression gear to help with aches and pains. High-quality gear can make training more comfortable and safer.

Focus on health and mobility. Commit to a strength training program, stretch daily, and work on mobility exercises to keep your joints loose. Diet and sleep also play a big role in recovery, so focus on a healthy diet and 7-8 hours of sleep per night. All of this will help you avoid injuries and train for the long run.

With patience, consistency and a focus on technique, you can absolutely start and enjoy jiu jitsu after the age of 50. Take your time, listen to your body, and have fun learning a new skill.

Master Rickson Gracie in this video, offers some great advice for those starting BJJ after 50.

“Do not go to train only with the young guys and use too much strength. Reduce the amount of energy and effort you use and the most important is try to make Jiu-Jitsu work for you.”