Brazilian Jiu Jitsu is for everyone. But how you roll has to change as you get older.
Many injuries in your 40s, 50s, and beyond don’t come from freak accidents. They come from forcing scrambles, exploding out of bad positions, or relying on attributes your body no longer recovers from easily. What worked in your 20s often becomes the reason you’re sidelined later on.
The good news is that longevity in Jiu Jitsu is very achievable. But it requires a different approach once the round starts.
In this follow-up video, Marc Barton — BJJ black belt, full-time instructor, and former emergency medicine doctor — breaks down how older grapplers should actually roll. The focus is on slowing the game down, staying calm under pressure, respecting the tap, and building a sustainable style that allows you to train consistently for years, not months.
This isn’t about rolling softly or avoiding hard rounds. It’s about rolling in a way that keeps you on the mats.
1 comment
Thank-you. These are a great refresh on the advice for over 40’s. I’m a late 40’s grappler and trauma surgeon so the avoiding injury points are super applicable. I’m putting virtually all of my effort into “the little things” and avoiding trying to learn a ton of techniques. I think another point is that trying the new thing you saw on YouTube is a high risk for injury, whereas focusing on safe simple BJJ is still super effective.
PS – I’d love to hear about your transition out of EM. I’m paring down my practice and if I could make ends meet with just BJJ, I’d probably do the same :)