I get it. Your shoulders hurt. Your knees feel like they’ve been through a war after every roll. Maybe your back is tight or you’re just plain beat up from a tough week on the mats. The couch starts calling your name and that little voice in your head says, “Take a few weeks off. Rest up. Stop listening to that voice right now. Are you injured or are you hurt? Being injured means you need to take time off and heal. Being hurt means I will see you tomorrow. 

I’m over 50, still training and teaching Jiu-Jitsu almost every single day. I’ve had more knee surgeries then I care to remember, I still have a completely torn ACL  in my right knee that I tore in 2003 before all my UFC fights. I refuse to let the Dr fix it because of the year off training I would need to rehab my knee. Plus a three-level neck fusion. 

Every days something hurts. But I stay on the mat. Why? Because stopping training is the fastest way to get weak, overweight , and way more injury-prone than any training bump or bruise ever could make you. Being out of shape, things hurt. Being sedentary, things hurt. I would rather improve my health and mental state with the fun of training if I am going to hurt anyway. 

I recently had Blood Clots in my lungs. I trained thru it. Why because I knew if I stopped I would have a lot harder time coming back to train then if I trained thru the lack of air I was experiencing. It was a very hard 6 months wheezing thru training sessions. Having students asking me if I was ok. No not really, but yes I am ok. Why did I suffer thru that. Losing matches I hardly ever lose so that today I could still be on the mat training. I knew that taking the time off I might not make it back to the mats. Other parts of my body might fail and not allow me to be back. I for sure would not be in as good of shape as I am currently in had I taken a break from training for 6 months  

Look at the real numbers. The CDC is crystal clear: physical activity helps prevent or manage four out of five of the most costly chronic conditions in adults 50 and older. Sedentary folks in their 50s, 60s, and 70s deal with way higher rates of heart disease, diabetes, certain cancers, dementia, falls, frailty, and early death. Studies show health problems hit over 55% of people who never train versus under 20% of those who stay active. Quality of life? Active people rate theirs way higher.

And the surgery stats? More 50-70 year olds are hitting the operating table because they’re overweight and inactive than because they’re training. Obesity is exploding the need for knee and hip replacements—especially in people under 65. Over half of knee replacement patients in that younger group are obese, and the risk skyrockets the heavier you get. Extra bodyweight destroys joints over time. Training injuries happen (I’ve had plenty), but they’re nothing compared to the epidemic of joint surgeries driven by being overweight and sitting on the couch.

People who actually train are in significantly better shape—stronger, more mobile, better balance, better body composition. They handle daily life easier and stay independent longer. They also look better naked. 

Short version: the health of 50+ year olds who don’t train is significantly worse than the ones who do.

Find a sport like Brazilian Jiu-Jitsu and commit to it. It will have hard moments, but the pursuit of anything worthwhile comes with challenges. Set some real goals—your first stripe, blue belt, dropping 20 pounds, or just showing up three times a week at first. Then chase them hard. Roll, drill, compete in the masters division. Yes, you’ll get your feelings hurt sometimes. You’ll get tapped by younger guys or newer students. Your ego will take a beating.

But having your feelings hurt is way better than becoming weak, and injury-prone from the sidelines. Jiu-Jitsu is perfect for this stage of life. It builds real functional strength, flexibility, balance (huge for not falling as you age), cardio, and keeps your brain sharp with all the problem-solving. You will make friends that push you out of your comfort zone. And make you want to improve your life. Yes being in better shape does improve your health and your mental health. 

Train smart, of course. Pick your partners when you need to. Warm up properly. Listen to your body. Adapt your game. Don’t do crazy inverted stuff and protect your neck. But show up. Consistency beats intensity when you’re older. 

Conclusion: Life is hard. Pain reminds us we’re still alive. The discomfort of training is nothing compared to stopping training and watching your body fall apart. We need to fight to stay on the mat. your future self will be in better shape. With better cardio and a body that can still bounce. We all get old. I choose to fight it. I refuse to sit down and wait for time to take every physical gift I was given. I will continue to fight to try and look and be better than I am today. I know I will ultimately lose this battle. But am I really losing?

Get after it. Your future self will thank you.

Need to Train! 

See you on the mat.

Travis Lutter

817-781-4243