Are You Too Old to Start Jiu Jitsu?

I started training Brazilian Jiu Jitsu when I was 19 years old.

My only regret? That I didn’t start earlier.

And I hear people say that all the time.

But here's the truth:

Even though I wish I had started younger, I’ve never once felt like I was too old to train.

I’m 38 now. I still train almost every day. And the man who still smashes me regularly is my professor, Eduardo Rocha—a world-class competitor in his 50s.

Eduardo trained under Royler Gracie, who trained under his father, Helio Gracie—who was still rolling in his later years.

Helio even came out of retirement at age 42 to fight his former student, Waldemar Santana.

That’s the culture jiu jitsu was built on:

Lifelong training. Lifelong growth. Lifelong sparring.

Other Martial Arts Slow Down—Jiu Jitsu Evolves

In many martial arts, older practitioners mostly perform forms and katas.
 

The sparring becomes symbolic.

But in Brazilian Jiu Jitsu?

We keep testing ourselves.
We keep sparring.
We keep getting better.

One of the most humbling and inspiring experiences I’ve had was training with Russell Redenbaugh, a blind black belt under my professor Eduardo Rocha.

Russell lost his sight and several fingers in a teenage accident—and still became a World Jiu Jitsu Champion.

World Titles:

• World Champion in 2003, 2004, and 2005 (weight + belt division)
• Silver Medalist in the unlimited weight division in 2004 & 2005
• All victories were against fully sighted competitors

Watch Russell in Action

If you’re still wondering what’s possible, take a look at this video of Russell Redenbaugh—a blind jiu jitsu black belt and world champion—having an exhibition match with  Xande Ribeiro at Master Worlds.

This is what dedication, technique, and a lifetime of training looks like:

Xande Ribeiro vs Russell Redenbaugh - Exhibition Match at World Master

When I trained with him, he was older than me and completely blind—and still ankle locked me with his legs while I was mounted on him.

That’s not just technique. That’s next-level understanding.

Eduardo once said:

“Russell is my Jedi Master. I’m his jiu jitsu master.”

That level of mutual respect is what this art is about.

Training Changes With Age—But It Never Stops

When I was 20, I could:

• Train in the morning
• Do a CrossFit workout at noon
• Come back for more jiu jitsu at night
• And bounce back like nothing happened

Now?

I stretch. I warm up. I sleep. I eat well. I recover.

Because if I don’t take care of my body, I can’t train.

It’s not that jiu jitsu becomes impossible as you age—it just requires a higher level of commitment to your health.

If you're smoking, drinking, eating like trash, and staying up late...

You’re not “too old” for jiu jitsu—you’re just not ready to take care of yourself the way jiu jitsu demands.

The Truth About Injury and the White Belt Danger Zone

Let’s be real.

When people say, “I’m too old to start jiu jitsu,” what they often mean is, “I’m afraid of getting hurt.”

And they’re not wrong to feel that way.

Because here’s the deal:

If you walk into the wrong kind of academy—one filled with 20-year-olds going 100%, guided by ego and Instagram highlights—you can get hurt.

Not because jiu jitsu is unsafe. But because the environment is unsafe.

You can also get injured by your own mindset.

I’ve seen older guys come in and try to win every roll. That energy invites a dangerous dynamic.
You go hard, and your partner thinks, “F*** that—I’m not letting this old dude tap me,” and now it’s a fight instead of a training session.

White belts—especially brand-new ones—are the most dangerous people on the mats.
 

Not because they’re bad people. But because they don’t know what’s safe and what’s not.

A lot of academies don’t teach that.

They don’t teach about control. They don’t talk about the responsibility you have to protect your training partners.

They just throw you in and let the mat sort it out.

That’s not what we do.

If you train with me, I’m going to teach you:

• What’s safe and what’s dangerous
• What respectful training looks like
• And what are just straight-up dickhead moves not to do to your partner

If you’re older and trying to live like a 20-year-old—drinking, staying up late, rolling like every round is a world championship final—you’re going to get injured.

But if you show up humble and ready to learn, and you’ve got someone like me guiding the culture, you’re going to thrive.

So... Are You Too Old?

If you're in your 30s, 40s, 50s, or even 60s—and you're coming in with the right expectations?
 

You’re not too old.

You're exactly the kind of person this art was built for.

White belt begins with learning how to lose—and for older students, that might take longer. But it also might not, if you approach it with wisdom.

Helio Gracie used to invite young blue belts to mount him, saying:

“Come over here, mount me, and try to tap me.”

He’d set a 4-minute timer.
 

He didn’t need to win.
He just needed to survive.

That was the victory—using position, leverage, patience, and understanding.

You’re Not Alone—There’s a Whole Community Here

You’re not the only one starting jiu jitsu later in life.

In fact, a huge percentage of people begin in their 30s, 40s, 50s, or even 60s—especially now that jiu jitsu is more accessible and better understood than ever.

There’s such a demand for age-smart jiu jitsu that top instructors have created entire instructional series designed specifically for older grapplers. These aren’t simplified techniques—they’re high-level systems built around pressure, timing, leverage, and training smarter, not harder.

One of the best examples out there is the

Jiu Jitsu for Old Guys Bundle by Bernardo Faria

Bernardo is a 5x World Champion known for his pressure passing and longevity in the sport. This bundle is full of techniques to help you roll with younger, stronger opponents without relying on speed or explosiveness.

If you're starting jiu jitsu later in life, know this:

You're not behind. You're part of a movement.

The Right Academy Makes All the Difference

At Growth Mindset Collective, we’ve built an environment that values:

• Safety
• Humility
• Growth
• Respect

Our Adult Beginner Jiu Jitsu Program is designed for people who are starting from scratch—no experience required, no ego allowed.

You’ll train with others who are in the same boat.
 

You’ll be coached through every step.
 

You’ll find a supportive and technical space to grow.

We believe that technique conquers everything, and that age refines the journey.

Ready to See What You’re Capable Of?

Come train with us.

We’ll meet you where you are—and help you grow from there.

You’re not too old.

You’re right on time.

Click here to check out our Adult Beginner Jiu Jitsu Program