Starting BJJ in your 30s and 40s

Most people who book a free class with us have never trained a day in their life. A lot of them are in their 30s and 40s. They usually turn up with the same three worries: they’ll get hurt, they’re not fit enough, and everyone else will be twenty, athletic and flexible.

I’ve been coaching for 27 years and I hear all three every week. Here’s my honest answer to each.

“I’ll get hurt.”

Brazilian Jiu Jitsu is one of the safest contact martial arts you can learn. Every class builds in stages: breakfalls first, then takedowns, positional defence and offence, positional sparring, and only then live rounds. You learn to control someone and submit them with a joint lock or choke. Your partner taps the moment it gets uncomfortable. Tapping isn’t losing. It’s how you train hard, keep improving and still turn up to work on Monday.

The injuries I see in older beginners almost always come from ego, not technique. Someone gets caught by a younger, stronger partner and decides not to tap. Our coaches will help you with that from your first class.

“I’m not fit enough.”

You don’t need to get fit to start. Training is what gets you fit. I wrote about this in my first blog post. Nobody walks in ready. Your fitness is built on the mats, not before you step on them. Running and the gym help a bit, but what matters more is the mental side: turning up when you’re tired, staying calm when you’re uncomfortable, and trying again after you get it wrong. You can’t build that on a treadmill. You only build it by being here.

Your first few classes will feel hard, mostly because you’re holding your breath and gripping everything. Anything new and worthwhile is hard at the start. Tell your coach about any old injuries before class and they’ll scale the session for you.

“Everyone will be younger than me.”

Some will. Plenty won’t. Jiu jitsu suits an older body better than most sports because it rewards patience, timing and position over speed and strength.

Unlike a lot of commercialised martial arts, a BJJ black belt takes 12 years or more of dedication. Even then it’s the beginning of mastery, not the end. It’s the tortoise and the hare. In BJJ it’s not about who started first, it’s about who’s still here. The person who stays calm, focuses on control, and waits for the mistake or creates it beats the person who rushes.

What you’ll find here

Your first class will be whatever you make of it. I’ve watched plenty of tough guys get tapped by smaller women and teenagers who’ve trained with us for 5+ years. Some never come back because of their ego. Others wish they’d started sooner and realise there was nothing to be scared of.

What we’re most proud of at Chau Kaizen is our culture. Everyone looks out for each other. Nobody’s trying to prove a point. We’re here to learn and have fun. It’s technically and physically hard, and it’s worth every minute.

Two classes a week is the sweet spot when you’re starting out. That’s enough to build on each session, with time to recover in between.

Gi or No Gi? Start with whichever fits your week. Most members end up doing both. You can read more about the difference on our Brazilian Jiu Jitsu page.

The long game

Belts take years, not months. That’s the point. Nobody here is in a hurry, and the people who do best are the ones who keep turning up. Leave your ego at the door. At Chau Kaizen you’ll train with people who look after you. Trust the journey. Stop comparing yourself to the person beside you.

Classes run Monday to Thursday, with Open Gym & Competition Training for members on Friday evening.

Your first class is on us. Book online at least 12 hours before you would like to come in, so we know to expect you and can have a coach ready for you. Book a free trial class.