Can you start MMA after 40?

Absolutely. Many people start MMA training in their 40s. The key is intelligent programming, proper warm-up routines, and realistic expectations about recovery time. Age is not a barrier — poor training structure is.

How often should fighters over 40 train?

Most fighters over 40 do best with 3-4 training sessions per week with at least one full rest day between hard sessions. Recovery becomes increasingly important after 40 and is where most gains are actually made.

What supplements help recovery for fighters over 40?

The core stack for fighters over 40 is: creatine monohydrate (5g/day), collagen peptides (10-15g/day), fish oil (2-4g EPA/DHA), Vitamin D3+K2, magnesium glycinate (400mg before bed), and adequate protein (1g per lb bodyweight).

How do you prevent injuries training MMA over 40?

The most effective injury prevention strategies are: a daily 10-minute mobility routine, proper warm-up before every session, managing training volume (not training to failure every session), and taking deload weeks every 4-6 weeks.

Is BJJ good for people over 40?

BJJ is one of the best martial arts for people over 40 because technique matters more than athleticism. With proper joint maintenance, mobility work, and smart sparring choices, many practitioners train well into their 50s and 60s.

Recovery & Regeneration

Recovery Tools for Fighters Over 40

Hand-picked for fighters over 40. Every product has been selected for durability, joint-friendliness, and genuine training value.

As an Amazon Associate we earn from qualifying purchases at no extra cost to you.

Soft Tissue & Muscle

Most Used

Theragun Prime Massage Gun

The standard. 5 minutes post-training on quads, hamstrings, and upper back cuts next-day soreness dramatically. Quieter than older models.

~$200 Amazon →

Best Value

Ekrin B37 Massage Gun

Theragun quality at 60% of the price. 5 speed settings, 8-hour battery, angled handle that reaches the upper back solo. Highly rated by athletes.

~$100 Amazon →

Daily Use

TriggerPoint GRID Foam Roller

Multi-density surface mimics a therapist's hands better than smooth rollers. 10 minutes before bed. Your next-day soreness will tell you if you skipped it.

~$35 Amazon →

Targeted Relief

Lacrosse Ball 3-Pack

For glutes, pecs, and plantar fascia — areas a foam roller cannot reach. Three balls because you will lose them.

~$12 Amazon →

Mobility Tool

Rogue Monster Band Set

Heavy resistance bands for hip flexor, shoulder, and ankle mobilisation. The most joint-friendly way to maintain flexibility while injured.

~$55 Amazon →

Contrast Therapy

Renpho Foot & Leg Massager

Compression massage for lower legs and feet. Removes lactic acid after hard drilling sessions. Used by professional combat sports athletes.

~$80 Amazon →

Cold & Heat Therapy

Cold Plunge

Ice Barrel Cold Plunge Tub

Cold water immersion at 50-59°F for 10 minutes post-training reduces inflammation faster than any other recovery method. This barrel fits any yard or garage.

~$200 Amazon →

Budget Cold Therapy

Cold Pack Gel Ice Wrap Set

5 reusable gel packs in different sizes. Knees, shoulders, lower back. Rotate them — always have one cold. The cheapest anti-inflammatory available.

~$25 Amazon →

Heat Therapy

Thermophore Classic Moist Heat Pad

Moist heat penetrates deeper than dry heat. For chronic tight hamstrings, lower back, and shoulder stiffness before training. 15 minutes changes everything.

~$45 Amazon →

Sauna Blanket

HigherDose Infrared Sauna Blanket

Infrared sauna at home. 45 minutes raises core temperature, flushes lactic acid, and dramatically improves sleep quality. Used by serious recovery-focused athletes.

~$500 Amazon →

TENS Therapy

iReliev TENS + EMS Unit

Electrical muscle stimulation for recovery AND targeted pain relief. Replace expensive physio visits for chronic muscle tension. 14 pre-set programs.

~$60 Amazon →

Compression Recovery

Normatec Leg Compression Boots

Professional-grade pneumatic compression used by UFC fighters and Olympic athletes. Dramatically speeds leg recovery between hard sessions.

~$400 Amazon →

Affiliate Disclosure: The Over-40 Fighter participates in the Amazon Associates Program. We earn a small commission on qualifying purchases. Prices are approximate and may vary. We only recommend products we genuinely believe benefit fighters over 40.