40+ Is Not Too Late: The Proven Blueprint for Rebuilding Strength with BJJ, Thai Boxing & Kettlebells

Chuck Giangreco • July 11, 2025

“Coach Chuck, I’m 40 and not anywhere near where I want to be physically. I’m ready to get back into training, but should I ease into it—or go all-in?”

This is one of the most common questions I hear—and if you’re asking it, you’re in good company.

Here’s the short answer:

Start steady. Go smart.

You don’t need to “go all-in” to get results. In fact, pushing too hard, too soon is one of the main reasons people burn out—or worse, get injured—and end up further from their goals than when they started.

So if you’re 40+ and wondering whether it’s too late to rebuild your strength, confidence, and energy, you’re in the right place.

This is the proven blueprint for rebuilding strength with BJJ, Thai Boxing & Kettlebells—and it works.

Let’s walk through how you can return to training in a way that’s safe, sustainable, and empowering—with the help of the tools we focus on at Integrated Martial Athletics: Brazilian Jiu-Jitsu, Thai Boxing, and Kettlebells.

Begin with a Personal Baseline

Before jumping into anything, you need to know where you’re starting from. Think of it as building your own personal roadmap.

This isn’t about performance metrics or beating anyone else’s numbers—it’s about self-awareness. Your progress will be measured against you, not anyone else.

Ask yourself a few simple but important questions:

How many push-ups can you do with good form?
How long does it take you to jog or briskly walk a mile?
Can you do a pull-up? If so, how many?

That’s your baseline. Write it down. This is your personal diagnostic—your starting point. You’ll revisit it every few weeks, and you’ll be surprised how quickly small improvements start to add up.

It’s not about being perfect—it’s about being consistent.

40+ Is Not Too Late: Why This Blueprint Actually Works

If you’ve taken a break from training, or if you’ve been out of shape for a while, your body needs time to rebuild strength, mobility, and coordination—especially the muscles and connective tissues that support the joints.

A common mistake I see: guys try to jump right back into intense training because they remember what they used to be able to do.

And for a couple of weeks, they feel great. But then a shoulder flares up. A back goes out. A knee gets tweaked. Suddenly, they’re sidelined.

Here’s what works better:

Start small. Build steadily. Focus on quality movement. That’s how you develop a resilient body that won’t just perform well—it will hold up, recover better, and stay strong year after year.

This is exactly what we help people do at Integrated Martial Athletics—and we use three primary tools to do it right.

The IMA Approach: BJJ, Thai Boxing & Kettlebells

At IMA, we combine time-tested martial arts with intelligent strength and mobility training. Why?

Because we’re not just building muscle—we’re building people who can move better, feel stronger, and live with more confidence.

Here’s how each piece fits into your comeback:

1. Brazilian Jiu-Jitsu (BJJ): Control, Coordination, and Strength

BJJ is one of the best full-body movement practices you can do.

It develops:

Total-body strength and endurance
Deep abdominal engagement
Joint mobility and flexibility
Calmness under pressure

But maybe most importantly—it teaches you to move with control and precision. You’ll learn to use your body in ways that improve your posture, balance, and stability—on and off the mat.

You won’t be thrown into live sparring on Day 1. You’ll learn step-by-step, in a welcoming, beginner-friendly environment. Over time, you’ll notice how much stronger, leaner, and more capable you feel—not just during class, but in everyday life.

2. Thai Boxing: Build Cardio, Timing, and Real-World Fitness

Thai Boxing (Muay Thai) is powerful, but also very accessible. It teaches:

Rhythm and timing
Coordination and balance
Cardiovascular endurance
Lower-body strength and trunk rotation

For those returning to training at 40+, it’s a fantastic way to rebuild cardio and regain that athletic “pop” you might’ve lost.

And no—you don’t have to be a fighter. Most of our members use Thai Boxing to improve their fitness, reduce stress, and rediscover their spark. The combinations you’ll learn are fun, functional, and deeply satisfying to train.

3. Kettlebell Training: Functional Strength that Carries Over to Life

At IMA, kettlebells aren’t just a strength tool—they’re a foundation for functional movement.

Unlike traditional gym machines or isolated lifts, kettlebells teach your body to:

Move through all planes of motion
Strengthen the posterior chain (back, glutes, hamstrings)
Improve joint integrity and muscle balance
Develop power, endurance, and resilience

You’ll learn how to use kettlebells safely and effectively, whether you’re swinging, pressing, or flowing through more advanced movements. The emphasis is always on form and control, not brute force.

Kettlebells also help you strengthen the areas that protect you from injury—like your hips, lower back, and shoulders.

That means fewer setbacks, more progress, and a body that’s capable in all the ways that matter.

Move Through All Planes—Especially the Ones Life Happens In

Here’s a key point most people miss:

Real life doesn’t happen in straight lines.

Most gym routines only focus on linear movements—up/down, forward/backward. But the movements that matter most (catching yourself from a fall, turning quickly, reaching, twisting) happen in the transverse plane—diagonal, rotational motion.

That’s also where most injuries happen—especially when your body hasn’t been trained to move that way. That’s why everything we do at IMA—BJJ, Thai Boxing, and kettlebells—includes transverse movement. We’re training your body to move better in all directions, so you can handle whatever life throws at you.

What to Expect in Your First 4 Weeks

Here’s what happens when you commit to this steady, smart approach:

Week 1–2: You might feel stiff. You’ll learn a lot. But you’ll notice your energy rising.
Week 3–4: You’ll start to feel stronger. Your baseline movements (pushups, mile time, kettlebell swings) improve.
Week 5+: You’re building momentum. You’re more confident. Your body feels more capable, stable, and mobile.

Progress might feel slow at first—but stick with it, and you’ll be amazed how your mindset, energy, and strength begin to shift.

This isn’t just about getting fit. It’s about building a strong, capable body that supports the life you want to live.

You Don’t Need to Be in Shape to Start

One of the biggest myths that holds people back is thinking you have to “get in shape” before joining a gym or martial arts class.

That’s backward.

The gym is where you get in shape. The mat is where you get mobile and strong. The kettlebell is where you rebuild capacity.

You don’t need to be perfect. You just need to start—and we’ll guide you every step of the way.

Final Thoughts: The Best Time to Start Is Now

Being 40 or older isn’t a barrier—it’s an opportunity.

You’ve lived enough life to know that shortcuts don’t work. What does work is a sustainable, thoughtful approach that strengthens your body and sharpens your mind.

That’s what we do at Integrated Martial Athletics.

You’ll train with coaches who understand where you’re starting from and how to get you where you want to go. You’ll be part of a supportive, grounded community. And you’ll do it through proven methods that challenge and empower you—not break you down.

40+ Is Not Too Late.

You can rebuild strength, endurance, and capability—starting now.

Ready to start feeling stronger, sharper, and more capable?

Let’s take the first step—together.