The Ultimate Guide for BJJ Beginners Over 40—From a 56-Year-Old Black Belt Who’s Been There!

Are you over 40 and thinking about starting Brazilian Jiu-Jitsu (BJJ)? Maybe you’ve already begun but wonder if you’re too late to make real progress. Simon Kenny, a 56-year-old black belt who started training seriously at 43, is living proof that it’s never too late to begin—and thrive—in BJJ. In his recent video, Simon shares the hard-earned lessons and essential strategies that every older grappler should know to train smarter, stay healthy, and enjoy the journey[1].

1. Let Go of Your Ego—It’s the Fastest Way to Get Hurt

Simon’s first tip is simple but crucial: check your ego at the door. Early in his journey, Simon tried to prove himself against younger, faster opponents—resulting in injuries that kept him off the mats for weeks. BJJ isn’t about domination; it’s about self-improvement. Embrace a mindset focused on learning, not just winning[1].

2. Prioritize Recovery as Much as Training

Recovery isn’t optional, especially as you age. Simon learned the hard way that pushing through pain and fatigue only leads to burnout and serious injuries, like a torn rotator cuff. Now, he emphasizes the importance of sleep, nutrition, rest days, and activities like yoga to keep his body resilient and ready for the next session[1].

3. Build a Game That Suits Your Body and Lifestyle

Older athletes shouldn’t try to master every flashy technique. Instead, Simon recommends focusing on a handful of high-percentage moves that suit your strengths and physical capabilities. For him, pressure passing and half guard became staples, reducing injury risk and increasing effectiveness against all types of opponents[1].

4. Train Smart: Quality Over Quantity

More mat time doesn’t always mean more progress. Simon found that deliberate, focused practice with clear goals led to better results than simply grinding out endless hours. Technical drilling and targeted sessions helped him improve while minimizing wear and tear on his body[1].

5. Embrace Your Unique Journey

It’s easy to compare yourself to younger teammates who seem to advance quickly. Simon admits he once felt discouraged when others were promoted faster. But everyone’s path is different—progress in BJJ isn’t linear. Celebrate your own milestones and stay consistent[1].

6. Stay Committed Through Challenges

Injuries, time constraints, and self-doubt are part of the journey. Simon faced moments when he wanted to quit, especially during tough times with injuries and life stress. What kept him going was his commitment to the process and the support of his BJJ community[1].

7. Build and Rely on Your Community

The relationships you build on the mats are as valuable as any technique. Simon credits his teammates and coaches for providing encouragement, accountability, and shared experiences that made his journey richer and more enjoyable. Don’t be afraid to ask for help or support—BJJ is a team sport at heart[1].

Bonus Tip: Master Your Breathing

Proper breathing can dramatically impact your performance and longevity in BJJ. Simon urges everyone to pay attention to this often-overlooked aspect of training for better results and injury prevention[1].

If you’re ready to dive into the world of authentic Brazilian Jiu-Jitsu training, consider visiting The Jiu-Jitsu Foundry at 72-C, Jalan SS21/62, Damansara Utama, Petaling Jaya, WhatsApp 011-11510501. Embrace the challenge, improve your skills, and discover how Brazilian Jiu-Jitsu can transform your martial arts journey!

Be good!