Many people in their 40s are discovering the benefits of Brazilian Jiu Jitsu (BJJ) as a way to stay active, learn self-defense, and find a sense of community. While starting BJJ at 40 might seem daunting, at El Dorado Hills Jiu Jitsu, we have many students in their 30s, 40s, and 50s who are thriving. Here’s what you can expect in your first month, three months, and first year of training.

Your First Month: Getting Acclimated

When you first step on the mat, it can feel a little overwhelming. The movements are likely unfamiliar, and the physicality of Jiu Jitsu may push your body in ways it hasn’t experienced before. Here’s what to expect:

• Learning Basic Movements: In your first month, you’ll focus on fundamental movements like shrimping, bridging, and hip escapes. You’ll also learn basic positions like guard, mount, and side control.
• Developing Coordination: BJJ is a full-body workout that requires coordination. During this period, you may feel like your body isn’t doing what you want it to, but don’t worry—that’s completely normal!
• Building Endurance: The cardiovascular demands of BJJ can be challenging at first. Expect to feel tired after each class as your body starts to adapt to this new level of activity.
• Finding Community: One of the best parts of Jiu Jitsu is the community. At El Dorado Hills Jiu Jitsu, you’ll find that everyone from seasoned black belts to fellow beginners are supportive and encouraging.

Three Months: Gaining Confidence

After three months of consistent training, you’ll start to feel more comfortable on the mat. You’ll be familiar with the basic techniques and positions, and your body will have adjusted to the intensity of the workouts.

• Improved Technique: By now, you should be able to execute basic techniques more smoothly. You’ll start to understand how different positions connect and transition between them with greater ease.
• Increased Fitness: Expect a noticeable improvement in your strength, endurance, and flexibility. Many of our students over 40 report feeling fitter and more energized after three months.
• Rolling (Sparring): You’ll start participating in live sparring sessions, also known as rolling. At first, this might feel chaotic, but it’s where you begin to apply what you’ve learned in a more dynamic setting.
• Understanding the Game: You’ll start to appreciate the mental side of Jiu Jitsu. The strategies, timing, and anticipation involved in rolling will become clearer, and you’ll begin to see the “chess game” that makes BJJ so engaging.

One Year: Progress and Growth

After a full year of training, you’ll be amazed at how far you’ve come. Jiu Jitsu is a marathon, not a sprint, and at this point, you’ll start to feel the deeper rewards of your dedication.

• Technical Proficiency: You’ll have a solid foundation in BJJ techniques. While there’s always more to learn, you’ll likely feel confident in your ability to defend yourself in various situations and start developing your own style.
• Rank Progression: Many students who train consistently for a year will have earned their first stripe(s) on their white belt. This is a milestone that reflects your hard work and progress on the mats.
• Physical Transformation: You’ll notice significant physical changes—whether it’s increased muscle tone, weight loss, or overall improved health. Jiu Jitsu is a full-body workout, and it only gets more challenging as you progress.
• Mental and Emotional Benefits: Many of our students report feeling less stressed and more confident. The challenges of BJJ help you develop resilience, problem-solving skills, and humility.

Tips for Success After 40

• Listen to Your Body: It’s important to balance pushing yourself with knowing your limits. Recovery is key, so make sure to stretch, hydrate, and get plenty of rest between training sessions.
• Consistency is Key: Progress in Jiu Jitsu comes with consistent training. Even if you can only train two or three times a week, regular attendance will lead to steady improvement.
• Enjoy the Journey: It’s easy to get caught up in belt promotions or comparing yourself to others. Instead, focus on your own progress and enjoy the unique journey that Jiu Jitsu provides.

Starting Jiu Jitsu after 40 may seem intimidating, but it’s one of the best decisions you can make for your health, fitness, and overall well-being. At El Dorado Hills Jiu Jitsu, we’re proud to offer a supportive environment where people of all ages can thrive. The first year is filled with challenges, but with dedication and perseverance, you’ll reap the many rewards that come from training on the mat.