Adult jiu jitsuStarting jiu jitsu after 35: it's not too late.
Plenty of the adults who walk into Shonen for the first time have never grappled, and plenty of them are well past their twenties. Here's what starting later really looks like, and how to make your first few months count.
"Am I too old to start?"
It's the question we hear more than any other from adults, and the honest answer is no. Brazilian Jiu Jitsu is built on leverage, timing and technique rather than size or strength. That's the whole point of the art: it was developed so a smaller, less athletic person could control someone bigger, stronger and faster. Youth and raw athleticism help a little. Good technique helps a lot more, and technique is something you can start learning at any age.
Our own members say it better than we can:
"I started Jiu Jitsu at age 38, with trials at a few local gyms before I landed at Shonen. Easily the best decision I could have made!"
Joshua S., Google review
"I am 53 with zero experience and have been going for 3 months. The teaching and training has been extremely phenomenal and the students are extremely helpful and caring."
Rob S., Google review
You don't need to get in shape first
"I'll come in once I'm in better shape" is the most common reason people put off their first class. It's also backwards. Most of our students walked in with zero grappling experience and no particular fitness base, and their conditioning built naturally as they trained.
Adults start in Gi Basics, a 60 minute fundamentals class that runs Monday through Thursday at 7:00 PM. It covers the essential positions and techniques, self-defense, and the balance and flexibility that make everything else easier. You'll be sore after your first few classes. That's normal, and it fades quickly once your body knows what to expect.
What a class actually looks like
Not knowing what happens once you step on the mat is half the nerves. Every adult class at Shonen follows the same clear structure:
- Warm-up. Movement drills that get your body ready to grapple.
- Technique. The position of the day, broken down in detail.
- Drilling. Reps with a partner, with feedback from the instructor as you go.
- Positional sparring. Start from the day's position and work it against resistance.
- Live rounds. Timed rounds against a resisting partner, at the level you're ready for.
- Q&A. Ask questions and get personal feedback on your game.
Notice the order. By the time anyone is resisting you, you've already seen the move, drilled it and tried it from a set position. Nobody throws you into the deep end on day one.
How to train smart when you start later
Starting at 35, 45 or 55 doesn't change what you learn. It does change how you should approach it. A few habits make a big difference:
- Tap early, tap often. Tapping isn't losing. It's how you learn where the danger was, and it's what keeps you training next week instead of icing an elbow.
- Tell your partners you're new. Good training partners adjust when they know. At Shonen, your partners want to see you succeed.
- Choose consistency over intensity. Two or three classes a week, every week, beats five classes one week and none the next. Progress in jiu jitsu comes from showing up.
- Sit out a round when you need to. If something feels tweaked, tell your coach and rest. There's no prize for grinding through it.
- Take recovery seriously. Sleep, water and a little mobility work on your off days will keep you on the mat longer than any supplement.
- Mention old injuries up front. Bad knee, cranky shoulder, past surgery? Tell the instructor before class so they can help you work around it, and check with your doctor if you're not sure you're cleared for exercise.
What you get out of it
The adults who stick with jiu jitsu tend to come for one reason and stay for three.
Real self-defense
Because jiu jitsu is trained against fully resisting partners, you find out what actually works. Royce Gracie showed the world at UFC 1 that a skilled grappler could beat a bigger striker, and BJJ has since become part of the defensive tactics curriculum of every major branch of the US Armed Forces.
Fitness that doesn't feel like a chore
Flexibility, stamina, strength and balance all improve, but it rarely feels like a workout. You're too busy solving a problem to watch the clock.
A team
Jiu jitsu is hard to do alone, so the people you train with become a big part of why you keep coming back. At Shonen, beginners and competitors train in the same room with the same respect, and our women's group is a big part of that.
Your first class
Your first class at Shonen is free, and there are no sign-up fees, ever. Here's all you need to know:
- Arrive about 15 minutes early to meet the staff and Professor Lee, sign a quick waiver and take a tour.
- A clean gi is provided for your free class. Wear an athletic top and pants or shorts underneath.
- Bring flip-flops or sandals for walking off the mat, and a water bottle.
- Trim your nails and leave the jewelry at home.
Have more questions first? Our FAQ covers the rest, or you can call us at (443) 304-8884. You can also see when classes run and read more about Professor Lee Rosenfield.
The best time to start was ten years ago. The second best time is this week.