CrossFit may look intense, but it’s one of the most accessible strength sports for beginners. Every exercise can be scaled to suit your level, whether you’re in your twenties or in your seventies. Below are the seven things that make all the difference when you’re just starting out.
Is CrossFit suitable for beginners?
Yes. CrossFit is built around scalable exercises, allowing you to adapt every workout to your own level, strength and experience. In an average box, you’ll find not only dedicated athletes but also people who are just starting out, older people and athletes who do another sport alongside it.
The idea that you have to be fit or strong before you can start is simply not true. You start right where you are now and build from there. The coach adjusts the weight, the number of repetitions or the movement technique so that you can train safely and with good form. This makes it much more accessible than the sport’s reputation might suggest. Many boxes offer a separate introductory or beginners’ course where you first learn the basic movements before joining the regular group classes. This gives you plenty of time to get used to the exercises.
How often should you do CrossFit as a beginner?
Start with two sessions a week and build up gradually. Your body needs time to get used to the intensity, just like with any other new sport.
If you go four or five times a week straight away, you’re more likely to overdo it. Stick to two fixed training sessions a week for a few months and only increase the frequency once you find you’re feeling fresh going into the next session. Many boxes offer flexible membership options, ranging from pay-as-you-go to unlimited, so you can let the number of sessions per week grow in line with your fitness level.
How can you prevent injuries when you’re just starting out?
Focus on building your technique before you start working on speed or weight, and make sure you get enough rest between sessions. Two things are key to starting injury-free: listening to your body and listening to your coach. Also, take the warm-up seriously; it prepares your muscles and joints for the strain ahead.
Especially at the start, don’t schedule two intense workouts back-to-back, and make sure to have at least one or two rest days. If you’re still feeling tired from your previous session, take it down a notch: use a lighter weight, do fewer reps or reduce the range of motion. Every box offers options for this.
The coaches at an affiliated CrossFit box are experienced and can correct your technique and advise you on scaling. If you’re advised to take it easier, follow that advice. That way, you’ll train safely and reduce the risk of injury. Also, stick to the basics: drink plenty of water and get enough sleep.
How much protein do you need as a CrossFitter?
Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. That makes it a key consideration when you’re training intensively. Spread your protein intake throughout the day by eating a portion with every meal, rather than consuming it all at once.
You can get protein from a variety of sources: dairy, eggs, meat, fish, pulses and grains. How much you need depends on your body weight and the intensity of your training; those who do regular strength training generally require more than those who exercise less frequently. If you want to know exactly what’s right for your weight and training volume, read our article on how much protein you need each day. If you can’t get enough from regular meals, a protein shake is an easy way to top up your intake. To find out the best time to have one, read our article on the timing of protein shakes.
If you’re looking for a clean source without unnecessary additives, our organic whey protein from grass-fed cows is a neutral base for your shake, or for mixing into porridge, pancakes or yoghurt. If you prefer plant-based options, take a look at our vegan protein or the full protein range. If you’d like to understand exactly what whey protein is first, read about what whey protein does for your body.
Why is a training log useful?
A logbook shows you whether you’re making progress and helps you choose the right weights. Because exercises and workouts in CrossFit are regularly repeated, it’s useful to know what you did last time in terms of time, weight and repetitions.
Also note down your 1RM (one repetition max), which is the maximum weight you can lift once. Many workouts specify a percentage of your 1RM (for example, 50 per cent of your clean and jerk), so it’s handy to have that figure to hand. Many boxes use an app to track your scores; if that’s not available, a notebook will do just fine.
What clothing and shoes do you need?
Choose clothing that fits well and moves with you, and training shoes with a stable, relatively flat sole. Running shoes are comfortable, but they’re too soft and unstable for lifting exercises such as squats, deadlifts, cleans and snatches.
When choosing trousers, make sure they don’t become see-through whilst squatting; a quick squat test in front of the mirror will tell you straight away. You’ll also find it most comfortable to train in clothing that doesn’t dig into your skin and allows you to move freely. Specialised weightlifting or CrossFit shoes aren’t essential when you’re starting out, but you’ll immediately notice the difference a stable sole makes when lifting.
How do you stay motivated?
Set a specific goal and make sure you enjoy your training. A clear goal, such as your first pull-up, gives direction to your training; enjoyment ensures you stick with it.
Ask your coach for a training plan tailored to your goal and stay in the box a little longer sometimes to practise individual exercises. Taking part in an accessible competition can be motivating: events like the Open have a ‘scaled’ version, so that beginners can take part too. Ultimately, you’ll only stick with a sport if you continue to enjoy it, so make sure you keep it fun.
Frequently asked questions
Do you need to be fit before you start CrossFit?
No. Every exercise can be scaled to suit your own level, so you start right where you are now. The coach will adjust the weight, repetitions and form to ensure you train safely.
How much rest do you need between CrossFit sessions?
As a beginner, it’s a good idea to have one or two rest days between intense sessions. Don’t schedule two high-intensity workouts back-to-back, and take it down a notch if you’re not feeling fresh yet.
Do you need protein shakes for CrossFit?
Not necessarily. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. You can get it just as easily from everyday foods such as dairy, eggs, pulses and meat. A shake is particularly useful as a supplement if you’re not getting enough protein from your regular meals.
What are the best shoes to wear for CrossFit?
Shoes with a stable, relatively flat sole. These provide better grip during lifting exercises than soft running shoes. Special weightlifting shoes are useful, but not essential to start with.
