Learn tips and tricks.

11 Brazilian Jiu-Jitsu Tips For Beginners Over 30 Years Old

Jun 16, 2024

If you're new to Jiu-Jitsu and find yourself on the north side of 30, this guide is for you.

But don’t worry, even if you’re under 30 years old, you can benefit from these tips to maintain motivation and minimize injury risk as you begin your Jiu-Jitsu journey!


Start Slow & Build Up

Initially, limit your training to no more than twice a week. While you might feel capable of more, your body may need time to adjust.

This is especially important as you age.

Incorporate Prehab & Strength Training

Prehab training is a must, as is strength training. And you should engage in it at least once or twice a week to stay injury-free on the mats.

Your routine doesn't have to be too complicated, either.
All it takes could be just two strength sessions per week, each lasting no more than an hour.

This will keep your training sustainable and effective.

Master Break Falls

Developing good break falls is crucial, because this skill will help you avoid injury when you're swept or thrown, reducing your fear of falling.

Expect to get swept and thrown often, especially as a beginner.

Focus on Escapes

Invest time in learning effective escapes from Mount, Side Control, and Back Mount.
As a beginner, you’ll likely spend a lot of time in these positions.

Improve Your Guard Game

Getting good at playing guard is vital.

Given that you’ll frequently get swept, having a strong guard and good break falls will prevent you from taking unnecessary risks trying to stay on top.

Enhance Guard Retention

Work on your guard retention skills. You’ll spend significant time on your back, and solid guard retention will allow you to play a more open game without fear of getting dominated.

Embrace the Learning Process

Accept that you’ll get submitted, have your guard passed, get your back taken, and be mounted. Losing most of your sparring rounds is part of the learning process.

Tap Early and Often

Tap early and tap often. It’s a crucial part of learning and staying safe.

Remember, Training Isn’t Fighting

Training isn’t about fighting hard all the time. Focus on learning and trying new things rather than winning every roll.

This mindset will help you improve faster and stay injury-free.

Have Fun

Enjoy the process. Having fun makes it easier to learn and stay motivated.

Safety First

Too many beginners fight too hard without considering safety, leading to injuries. Furthermore, white belts can be the most dangerous on the mats because they don’t yet understand the risks.

Therefore, be mindful and prioritize safety.
Both your training partner's and your own.

Get my “Simple Sweeps” Course for Free and Join our VIP List!

Get information, tips, and videos that will help you on your journey for Timeless Jiu-Jitsu! List members get early information and special bonuses.  

Don't worry, your information will not be shared.