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Sam Evans

Feet pad on the mat as two Brazilian jiu-jitsu competitors cautiously approach each other at the beginning of a face-off. The pair’s cotton gi robes rub together as they become embroiled in a grapple. There is a thud as one gets the upper hand, rolling their opponent to the ground.
These sights and sounds became familiar to veterinarian Anthony Hollis over months of watching his sons’ classes at Espada Studio in Hong Kong’s Sheung Wan neighbourhood.
About five years ago, Hollis decided to go beyond just watching to experience Brazilian jiu-jitsu (BJJ) for himself.
“I started jiu-jitsu at the age of 52 because my two boys were practising, and I wanted to set a positive example and inspire them to stay active,” the Australian says.

Hollis became hooked on the martial art and stepped up his training. This summer, at the age of 57, he became an International Brazilian Jiu-Jitsu Federation (IBJJF) world champion for his age group.
The martial art brings him a sense of achievement, he says, while keeping him fit, physically and mentally.
“It’s a great way to improve my physical fitness and keep the weight off as I get older, but also, the mental challenge of constantly learning is extra important personally, due to having a parent with Alzheimer’s.”
Science tells us that even if we are at risk of developing dementia because it runs in the family, there are ways to protect ourselves. Regular exercise is one.
US-based neurosurgeon and writer Dr Sanjay Gupta wrote in his bestseller Keep Sharp: Build a Better Brain at Any Age: “Physical exertion is the only thing we’ve scientifically documented to improve brain health and function, and it may even slow memory loss. It’s the brain’s only superfood.”

Taking care of body and mind is more important than ever, especially in stressful, fast-paced cities such as Hong Kong. BJJ is a sport on the rise that offers physical and mental health benefits.
Its evolution began in Brazil in the early 20th century, branching off from Japanese jiu-jitsu as a unique sport that rewards strategy and gaining leverage through ground-fighting techniques, rather than relying on brute strength.
Rodrigo Caporal, co-founder of Espada, is one of the martial artists fuelling BJJ’s rise in Hong Kong.
The 42-year-old Brazilian, who grew up in Sao Paulo, now fights out of Hong Kong. Though not as well known as some of the city’s other sports heroes, he has had a glittering career in BJJ. A two-time IBJJF World Master champion, he first won the title in 2024 and retained it in Las Vegas in August.
He runs the gym with fellow BJJ champion Nosherwan Khanzada, 35, and together they are passionate about promoting their martial art beyond merely a combat sport, highlighting its benefits on and off the mat.
“I originally got into BJJ when I was around 16,” Caporal says. “I’d pass BJJ gyms and see people training inside, and there was something about their movements and the discipline they showed that drew me in.”

He found the martial art challenging. “But that’s what I love about it: training helps me to push myself and make myself better every day.”
Khanzada, who was born in Pakistan and came to Hong Kong with his family when he was nine, says BJJ helped build his character by enabling him to “open up”.
“As a kid, I was very shy, and overweight. I got into BJJ in Hong Kong when I was around 21, and it really helped me come out of my shell,” he says.
“The discipline that you have to build to train, and the respect that comes from learning skills and facing opponents – it all helped build my confidence. That’s what I think BJJ does: it brings out the best in people.”












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Alongside introverted youths, the pair trains regulars from all walks of life, some of whom report that the benefits of BJJ stay with them long after they finish a session.
“A lot of finance guys train with us,” Khanzada says, “and they often tell me that after training, their day goes smoothly. It helps them keep a clear mind for problem-solving, and they don’t have the same level of stress.
“These people work in one of the most stressful industries, so it tells me that if BJJ can help them, it can help anyone, young or old.”
Hollis’ recent win, which was in the IBJJF World Master 6 category for competitors aged 56 to 60, is a huge source of pride for Caporal and Khanzada.
“It goes to show, it’s never too late to start BJJ,” Caporal says. “Unlike boxing, where one punch can cause injury or worse, BJJ is more about technical submissions. There’s no punching, no kicking, no elbows. It’s a very safe sport.”

The trainers have both been black belts for some time, and talk us through the belt order in Brazilian jiu-jitsu: white, blue, purple, brown, black. It usually takes around 10 years to go from beginner to black belt, although everyone’s pace is different.
Khanzada also demonstrates some classic BJJ moves, including an armbar, an ankle pick and a scissor sweep, the last of which perfectly epitomises the strategy involved in the sport.
Lying on his back, he grabs the collar of his opponent – who is sitting on top of him – shifts his lower body to position his knee on his opponent’s chest, and in one swift, graceful movement, rolls his opponent to the ground.

Far from the brutal images that BJJ may conjure for some, this epitomises the mental aspect of the martial art.
“It’s like human chess,” Khanzada says. “You can’t just rely on force or technique; you have to think and use strategy.
“This is one of the reasons we believe BJJ is such a beneficial sport, because it keeps you both physically and mentally fit, while the face-to-face combat aspect of it instils respect.
“So many people these days, particularly young people, stay glued to their phones, doomscrolling. We think it’s really important to get people away from that.”
Caporal adds: “BJJ is not just about making world champions, it’s about teaching self-esteem, interpersonal skills, life skills, so you can deal with problems in your personal and professional life.”


To those who are curious about BJJ but not sure where to start, the pair say “just give it a try”, and point to the increasing number of locations for the sport in Hong Kong.
“Less than a decade ago, there were only four BJJ gyms in Hong Kong; now there are 10 to 15,” Khanzada says. “It has never been easier to check out a gym’s reviews. That’s the first thing. Then go to the gym yourself – most will let you try a class for free.”
As for Hollis – who usually trains for an hour five times a week, increasing to two- to three-hour sessions in the run-up to competitions – the benefits he has found in BJJ go even further than physical and mental fitness.
“My journey in BJJ has been a transformative experience. The bonus that I never expected was to find a new family of jiu-jitsu brothers and sisters. I have made lifelong friends and now feel like I belong on that mat.”
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BJJ practitioners warm up at Espada Studio. Photo: Instagram/espadahk

Caporal (left) demonstrates BJJ moves to students at Espada. Photo: Jonathan Wong

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Lifestyle

Health & Wellness

Health

BJJ gym co-owners and a star student describe the physical and mental benefits of the martial art and why it’s never too late to start


BJJ gym co-owners and a star student describe the physical and mental benefits of the martial art and why it’s never too late to start.


How Brazilian jiu-jitsu benefits body and mind and the martial art’s rise in Hong Kong

.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}BJJ gym co-owners and a star student describe the physical and mental benefits of the martial art and why it’s never too late to start

BJJ gym co-owners and a star student describe the physical and mental benefits of the martial art and why it’s never too late to start