Rolling in your 30s: Brazilian Jiu Jitsu – Masters Edition
I’ve been training in Brazilian Jiu Jitsu (BJJ) for nearly three years now, and honestly? I don’t see myself stopping anytime soon. I’ve been trying to get my friends to try it since I started, but wow, it’s not the easiest sell.
My usual pitch goes something like:
👉 “You can burn up to 700 calories in a two-hour session!”
But if I’m being completely honest, I should probably also say:
👉 “You might burn the skin off your toes and face from all the friction.”
Sure, I could say, “BJJ sharpens your survival instincts,” but maybe I should mention that you’ll barely survive some rolls — and yes, you will get smashed by a 12-year-old at some point. My friend Rio puts it nicely:
👉 “It’s a great way to release pent-up emotions and stress.”
Which is true… though so is:
👉 “It can also cause stress and strong emotions.”
She even nailed it when she said,
👉 “It boosts your confidence, but also makes you question why you’re doing it in the first place.”
Especially when your knees start making weird creaking noises every time you stand up.
So, What’s With the “Masters Edition”?
In BJJ, “Masters” isn’t a fancy rank — it’s just a polite way of saying, “You’re over 30.” To make it even more humbling, there’s a tier system:
- Masters 1: 30–35
- Masters 2: 36–40
- Masters 3: 41–45
…you get the idea. Let’s not talk about Masters 4+ unless we’re emotionally prepared.
Thankfully, some competitions match you up with opponents in the same age bracket. Because let’s be real: I wasn’t getting weekly stiff necks from BJJ in my 20s like I am now. Competing with people your age gives you a fighting chance — with a very heavy emphasis on “can.”
Why Bother at All?
So if BJJ has its fair share of cons (laundry, stiff necks, bruised egos, etc.), why do we still show up? Why do we keep coming back to the mats?
Because what you get far outweighs what you give up. And if you love lists like I do, here’s exactly why Brazilian Jiu Jitsu is absolutely worth it for Masters athletes:
💬 1. You’ll Build Real Friendships
Making friends in your 30s is hard. Life, bills, work, kids, pandemics — you name it. But when you’ve rolled around sweating and struggling with a stranger for five minutes, something weird happens… you become friends.
Studies show friendship is vital for longevity, and BJJ hands it to you — in gi and rashguard form. Exhibit A: Me and the badass Masters crew at Origins Martial Arts.
🧠 2. Your Brain Gets Sharper
BJJ is like chess with body weight. It forces you to solve problems under pressure — literal, physical pressure. So the next time work deadlines or KPIs stress you out, just remember: you once had to figure out how to escape a choke while upside-down with a knee in your ribs.
Everything else suddenly feels… manageable.
💪 3. Confidence & Resilience Become Your Superpowers
If you can roll with a 17-year-old beast with a chipped lip and a knee that only bends one way — and survive — you can ask for that raise, give that presentation, or tackle life’s curveballs with grit.
🏃♀️ 4. Your Physical Health Will Thank You
We’re talking calorie burn, flexibility, cardio endurance, strength, agility, balance — the whole wellness package. My philosophy? Better to use those knees now and build them strong than let them deteriorate from inactivity.
🧘♀️ 5. You’ll Learn Humility (Fast)
You’ll get tapped by someone younger, older, newer, or smaller — and it happens often. BJJ is the perfect antidote to ego. You’re reminded regularly that there’s always more to learn — and that’s a gift, not a curse.
📉 6. Your “Best” Will Evolve — and That’s Okay
Some days you’ll feel like a grappling god. Other days, you’ll feel like a soggy towel. BJJ teaches you that consistency beats perfection. Showing up matters more than winning every round.
🥦 7. You’ll Develop Real Discipline
In your 30s, resisting chips and skipping that extra beer takes effort. But when you realise those small choices affect your performance on the mats (and possibly your ability to make weight for comp), you start choosing better — and not out of guilt, but out of purpose.
🛌 8. You’ll Start Valuing Rest
Our bodies don’t bounce back like they used to. Training teaches you when to push — and when to rest. And that rest day? It becomes sacred.
🧺 9. You Will Never Forget Laundry Again
Look, washing your gi after every session is a full-time job. But that crisp, clean gi gives you a weird sense of satisfaction (and lets your training partners actually want to roll with you).
🏅 10. You’ll See Progress — Even When It’s Small
That first shoulder roll, the first armbar, the first guard pass — they hit different when you’ve struggled to get there. Progress in BJJ is slow, but oh so rewarding.
Final Thoughts
Starting something new in your 30s is hard. There’s fear, pride, time constraints. But if there’s one sport worth starting past 30, it’s Brazilian Jiu Jitsu.
You don’t need to be the most athletic. You just need to be consistent and show up. You might even end up competing and winning (cue me proudly displaying my first gold medal 🥇).
So yes — even with the broken fingers, the laundry, the neck pain, the soreness, and the existential dread mid-roll — I highly recommend BJJ for anyone in their 30s and beyond.
Because in return, you get strength, friendships, humility, resilience, mental clarity, and purpose. And that’s more than worth it.
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