Good BJJ exercises for men over 40 at City sports

Essential Exercises for BJJ Practitioners Over 40

Staying in top shape for Brazilian Jiu-Jitsu becomes even more important as we age. Strength, balance, and endurance are key to maintaining performance on the mats while preventing injuries. In this video, I demonstrate a simple but effective workout routine that helps improve conditioning and stability—essential for anyone training BJJ, especially those over 40.

I train at City Sports on Hesperian Boulevard, which is a great place to work out. The gym has everything needed for a solid training session, from cardio machines to functional training equipment. If you're looking for a spot to train, I highly recommend checking it out.

My Go-To BJJ Workout

1. Warm-Up: 10 Minutes on the Elliptical

   • A low-impact way to get the heart rate up
   • Helps improve endurance without stressing the joints
   • Prepares the body for the workout ahead

2. BOSU Ball Squats

   • Builds leg strength and core stability
   • Improves balance and coordination—key for BJJ movements
   • Strengthens stabilizer muscles to reduce injury risk

This workout is simple but highly effective for staying strong and agile as you continue your BJJ journey.

Check out the full demonstration in my video below:

What exercises do you incorporate into your training? Drop a comment and let me know!