Hi,
Let me tell you a quick story.
Last month, a guy joined our beginner class. Mid-40s. Super excited. You could tell he’d been wanting to train for years.
But halfway through warm-ups? He was gasping. Face red. Hands on knees. You know that “my soul just left my body” look white belts get sometimes.
After drilling, he pulled me aside and said, “Man… I didn’t think it would hit this hard. I need to get in shape before Jiu-Jitsu gets rid of me.”
Here’s the thing most new grapplers over 40 don’t realize: Your body isn’t the problem, but your routine is!
This guy wasn’t weak.
He wasn’t “too old.”
He wasn’t out of shape beyond repair.
He just didn’t have a system that matched his age, recovery, and lifestyle. So I pointed him toward something I wish more older beginners knew about: 👉 A fitness + nutrition program made specifically for BJJ athletes over 40.
And after just a few weeks? He was moving smoother, lasting longer in drills, and actually finishing rounds without feeling wrecked for two days.
That’s why I wrote today’s guide—because a lot of you reading this (especially brand-new white belts 40 and up) feel the exact same way.
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Here’s the simple truth about training BJJ after 40:
You can get stronger.
You can build solid cardio.
You can recover faster than you think.
But you can’t copy what 20-year-olds do.
You need something built for:
joints that maybe don’t love burpees
recovery that takes a bit longer than it used to
real jobs, real stress, real family responsibilities
staying injury-free so you don’t keep restarting
That’s exactly why this guide exists.
What You’ll Learn Inside the Full Guide?
Here’s the quick breakdown:
1. The Best Fitness Plan for BJJ Over 40
Designed to fix the two big problems older grapplers face—poor mobility and slow recovery. You get strength + cardio without frying your body.
2. A Nutrition System That Actually Makes Sense
No fad diets. No “cut carbs after 7 pm” nonsense. Just simple habits that help you roll longer, drop extra weight, and heal faster.
3. Mobility Work That Keeps You On the Mats
Because missing two weeks over a pulled groin or stiff lower back is the fastest way to kill your progress.
4. Week-by-Week Breakdown
So you always know what to do, even if you’re a complete beginner.
If you’re 40+ and doing BJJ — this is the roadmap I wish every white belt had on day one.
Who This Is Perfect For?
✓ 40+ beginners
Just starting and feeling like “wow… this is harder than I expected.”
✓ Busy adults
Training 2–3 times per week and needing simple, effective workouts.
✓ Anyone tired of feeling gassed
This fixes the biggest cardio problems older grapplers face.
✓ Anyone wanting to avoid injuries
Because nothing kills motivation like waking up and saying, “Why does everything hurt?”
Who Should Skip It!
✗ Teens or early 20s
Your recovery is different. Enjoy it.
✗ People who want extreme weight cuts
This isn’t that.
✗ Anyone who hates simple plans
This program is built for consistency, not complication.
My Honest Take
If you’re over 40 and training BJJ—even twice a week—this kind of plan is a game-changer.
You don’t need to train like a pro grappler.
You just need a routine that matches your body, goals, and real life.
This guide lays out everything step-by-step.
You can read the full breakdown here: 👉 Full Guide: Best Fitness & Nutrition Program for BJJ Athletes Over 40
Talk soon,
Ben—The Grappler's Toolkit.
P.S. Want to level up your technique too? BJJ Fanatics has some of the best instructionals online. Definitely worth checking out.