A black belt and coach explains why it’s good for you • Fit in my 40s: Zoe Williams gives Brazilian jiu-jitsu a go

It’s great self-defence The main difference between Brazilian and traditional jiu-jitsu is that we don’t have strikes. It’s all based on immobilising your opponent, rather than punching or kicking them, which means you learn how to neutralise, for example, a stranger grabbing your wrist.

It builds strength and fitness Learning to grapple is great cardio, and moving your body while your back is on the ground builds strength in muscles you would never work out in the gym. It’s great for the core, back, glutes and legs, and helps to build endurance.

Fitness tips: how to treat muscle pain Read more

It makes you think strategically As in chess, you can never make a move without anticipating your opponent’s next step. That makes Brazilian jiu-jitsu as much a workout for the mind as for the body. Regular training teaches you how to operate under pressure – after a few months, I always notice a difference in my students’ confidence. It makes your body language completely different.

• Charles Negromonte Santos is a Brazilian jiu-jitsu black belt and coach.