Starting Jiu Jitsu in Your 50s

Can you start jiu jitsu in your 50s? Yes.

Our members at Golden Jiu Jitsu range from their early 20s up into their 50s, and most of them had no martial arts background when they walked in. You wouldn’t be the only one who started with no experience.

Go slower than you want to

Your first month is the part to be patient with. Go slower than you want to. You’ll feel like you could do more, and a few weeks from now you’ll be glad you didn’t.

Early on, some of the biggest wins aren’t about jiu jitsu at all:

• Mobility. Moving your hips, spine, and shoulders in ways you haven’t in years.
• Getting up off the floor. Getting down to the mat and back up again is a skill, and it’s worth having.

Those are wins in themselves. The technique comes along with them.

You don’t need to be in shape first. Jiu jitsu is how you get in shape.

Slow doesn’t mean you’re behind. Everyone’s first month is about getting comfortable on the mats, and nobody is measuring you against a schedule.

Old injuries

Plenty of people in their 50s have a knee, a shoulder, or a back with a history. That’s not a reason to stay home.

• Tell the coach before class. Say what’s bothered you and what you’re worried about. Coaches adjust games to the person in front of them.
• Skip anything that doesn’t feel right. You don’t have to explain yourself. If a position feels wrong, stop and tell your partner.
• Check with your doctor if you’ve been told to avoid contact. Jiu jitsu is a contact sport, and that’s a conversation to have before you start.

Be specific when you talk to the coach. “My left shoulder doesn’t like being pulled” is more useful than “I’m a bit old.” The more a coach knows, the better they can set up your games.

Partners and intensity

Training partners adjust. New members are paired with training partners who know how to match their pace, and our culture is tap early, play often, no ego.

You can also always ask for a different partner. If a pairing isn’t working, say so. The coaches would rather know.

You set your own intensity. If you want a slow round, ask for a slow round. If you need to sit one out, sit one out.

Most of this comes down to being honest about where you are today, not where you were at 30. Starting from the real number is what lets you keep training for years instead of weeks.

What you get

A reason to move every week. Two classes a week, at a set time, with people who expect to see you.

A room of people who know your name. For many people, that’s what keeps them coming back.

A skill that keeps going. Jiu jitsu doesn’t run out. The way you play will change as you age, and you can keep getting better at it, because games reward problem solving and efficiency, not just speed.

None of that is a promise of a particular result. It’s what the room offers if you keep showing up, and showing up is the whole job.

Other decades

If you’re curious how the first month looks a decade or two earlier, read about starting jiu jitsu in your 30s or in your 40s. And if you’re still wondering, it’s never too late.

Your first class is free, no experience required, no commitment. Book your free class, tell the coach what’s on your mind, and start at your own pace.