How do I get better at BJJ as an older practitioner?

Training BJJ over 30 or 40 requires a shift in approach but does not limit how far you can go. Focus on technique-heavy positions like pressure passing and top control that use body weight rather than explosiveness. Invest time in warm-ups and cool-downs to protect joints and muscles. Choose training partners who match your intensity and communicate about your limitations. Recovery becomes more important, so prioritize sleep, nutrition, and rest days. Supplement with mobility work, yoga, or light strength training to maintain functional capacity. Avoid ego-driven training where you try to match the intensity of younger athletes. Your advantage as an older practitioner is patience, life experience, and the willingness to play a long game. Many of the best BJJ practitioners peak technically in their 30s and 40s because their accumulated knowledge compensates for any decline in physical attributes.