Jiu jitsu is the new cult workout for men who want to feel younger and think sharper

• Brazilian jiu jitsu — a martial art focused on grappling with opponents — is a hot trend in fitness.
• It checks all the boxes for longevity, boosting strength, cardio, and mobility at once.
• Proponents say jiu jitsu is more than a workout, blending exercise with problem-solving and community.

At 52,Mario Lopezsays exercise is a "non-negotiable" in his routine.

The actor and entrepreneur swears by the mental and physical benefits of Brazilian jiu jitsu — extrapolated from traditional Japanese jujutsu — a martial art that takes an opponent to the ground and subdues their movement through joint locks and chokes.

"Jiu jitsu is amazing for both the body and the mind," he told Business Insider in an interview tied to his partnership with Hone Health.

Lopez, who was a state-ranked wrestler in high school, returned to the mat to train jiu jitsu in his mid-40s, winning medals at competitions and working his way up to the rank of purple belt through consistent practice.

"Physically, it's a full-body workout that builds strength, endurance, and flexibility. Mentally, it teaches patience, humility, and problem-solving. It's helped me stay calm under pressure," Lopez said.

Hisenthusiasm is matched by big names in the world of business, tech, and entertainment, many of whom joined combat sports for the first time in their 30s, 40s, or later in life.

Among CEO jiu jitsu enthusiasts,Mark Zuckerberg(Meta), Dan Schulman (PayPal), Andrew Wilson (EA), andElon Musk(Tesla) are just a few examples.

Jiu jitsu's unique benefits make it an attractive option for high performers who may not have grown up as athletes but now want to hone their physical prowess, sharpen their focus, and stress-test their decision-making skills all at once.

The concept of using fitness tostrengthen both your mindand body is a growing trend as scientists learn more about how cognitive health is crucial for longevity.

"It's a constant problem-solving in real time. It teaches you to move on from a plan that didn't work," said instructor and black belt Ray Feliciano, who trains CEOs and startup founders at his San Francisco-based gym, Maru Dojo.

The martial art combines physical benefits such as strength and stamina — hot commodities in the longevity-obsessed tech world — with mental discipline, mindfulness, and a tight-knit community.

As such, hitting the mat offers a rare opportunity fortech titansto disconnect, while still honing the mental sharpness that gives them an edge at work, and making athleticism attainable even for middle-aged athletes who work long hours at a desk job.

In jiu jitsu, little guys can win with a smart strategy

Until you've tried it, it's hard to explain how rolling around on a mat can spike your heart rate, send your brain into overdrive, and test muscles you didn't know you had all at once.

"It's a really intense workout, so you have the physical fitness benefit of getting stronger, faster, better cardio, more flexible," said Rachel Piazza, a jiu-jitsu brown belt and instructor at Unity in New York City.

Strength, power, stamina, and mobility are all popular, science-backed strategies that can help you live better for longer.

All thoselongevity perkshave helped it catch on with the average gym goer, from a niche sport around 15 years ago to a mainstream fitness practice, Piazza said. Celeb fans include actors Tom Hardy and Keanu Reeves, pop star Demi Lovato, and supermodel Gisele Bündchen.

Unlike a spin class or powerlifting session, jiu jitsu presents a puzzle to solve that specifically appeals to the growth mindset of tech and business start-ups. To succeed on the mat requires patience. Even the most unlikely of competitors can triumph against stronger opponents if they take their time and work smart.

That is what attracted EA's CEO, Wilson, to the sport. He's now a black belt in jiu jitsu.

"Relative to an Apple, or a Google, or an Amazon, we're like tiny, we're like 120 pounds relative to their 350. And so jiu jitsu tells you that with the right technique and the right preparation, the right planning, you don't have to fear the big person," Wilson toldFast Company.

Jiu jitsu is tough but low-risk — perfect for aging men

For high performers, the challenge of jiu jitsu is part of the appeal. However, it also has a safety feature that's crucial for athletes who want to push themselves without getting seriously hurt, even as they age or spendlong hours at a desk.

Tapping a few times with a hand or foot on the mat, lightly patting your opponent's body, or even verbally saying "tap" signals to your training partner or competitor that you've had enough. That can make sparring easier to manage compared to sports that involve kicks or punches, such as boxing and MMA.

Jiu jitsu isn't injury-proof, with potential risks that include sprains to the joints or fingers. But somestudieson training-related injury suggest that it's no riskier thanrecreational running.

The tap-out gives jiu jitsu practitioners the ability to engage in high-pressure physical situations while retaining their bodily autonomy, and allows them to safely train against much more experienced, bigger, or stronger opponents, according to Piazza.

"That allows for us to train 100% and make it accessible for everyday athletes. You can train jiu jitsu and you're not going to go to work with a busted face," she said.

In return, the sport demands your full attention, offering a compelling way toavoid modern-day distractionsand doom-scrolling. Few things will motivate you to focus faster than the threat of being pinned to the ground or put in a headlock.

That's why Zuckerberg is a fan. "What's a thing that's both super engaging physically and also intellectually, and where you can't afford to focus on something else?" he said on "The Joe Rogan Experience" podcast. "To some degree, MMA is the perfect thing because if you stop paying attention for one second, you're going to end up on the bottom."

The cerebral nature, and often humbling experience, of the sport can appeal to thetech bro, in part because it's so far removed from the bro vibes one might expect.

"When one enters the dojo, or gym, it levels the playing field," Feliciano said.

Finding belonging on the mat

Few things build trust and connection faster than putting your sweaty body on a stranger's, especially if you end up in their armpit fighting for your life.

But it's not a brawl.Martial arts like jiu jitsu also have a strong tradition of discipline — bowing to their opponents, showing respect for each other and the space — that creates a sense oflongevity-boosting communityand deep connection. After class, everyone gets on their hands and knees to wipe up, even the CEOs.

"You can't train jiu jitsu by yourself, and there's something about the intensity of the experience that fosters deeper friendships," Piazza said.

As professional networking shifts from happy hours to workouts andsocial sauna sessions, time on the mat is avaluable opportunity for execs: the rare chance to unplug from the fast-paced world, with the thrill of a new challenge that transforms your body and mind into a stronger version of yourself.

"It's a sanctuary for an hour. Those problems are still going to be there when you're done," Felicianosaid. "You give yourself some time just for you, to not think about anything else and to reset yourself."