When people think of CrossFit, they often imagine ultra-fit athletes flipping tires, sprinting, and lifting heavy weights. “No thanks, that ain’t me dawg!!” you say. CrossFit isn’t just for the stereotypical gym junkie. In fact, one of the best aspects of CrossFit is that it welcomes everyone, regardless of size, shape, or fitness level. I’m the perfect picture of that. If you’re a larger-bodied person, like me, who’s been curious about CrossFit, it’s time to bust the myth that this workout style isn’t for you.
My journey to becoming a CrossFit evangelist started when the sweetest coworker you could ever imagine invited me to come try a class with her. I was terrified, embarrassed and sooooo slow at the beginning. I kept coming back even though I literally got butterflies before class for the first year, but I didn’t quit. 15 years later, it’s the only fitness thing I’ve stuck with consistently and I still don’t look like anything near a typical “gym rat”, but am I strong and healthier than I was when I was 25? YUP!
Scalable Workouts for Every Fitness Level
One of the core principles of CrossFit is its scalability. Every workout can be adjusted to suit an individual’s current abilities. If a movement is too challenging, coaches can modify it to match your fitness level. For example, if a workout includes running, and you’re not ready to run, you can bike or row instead. Can’t do a full squat or push-up? No problem. Let’s have you squat to a tall box or do a push up on a wall. There are modifications for everything. This approach makes CrossFit adaptable for everyone, including people who are starting their fitness journey with extra weight.
Functional Fitness for Real Life
CrossFit focuses on functional movements, which means the exercises mimic real-life activities. Whether it’s lifting grocery bags, squatting to pick something off the floor, or climbing stairs, CrossFit movements help you become stronger for daily tasks. For bigger bodies, this focus on functional fitness can improve mobility, reduce joint pain, and help you feel more confident in your physical abilities outside the gym.
No Focus on the Scale
CrossFit culture isn’t about how much you weigh—it’s about what you can do. While some fitness programs obsess over calorie counting or weight loss goals, CrossFit emphasizes performance and progress. The community celebrates every achievement, whether you’ve completed your first workout, lifted heavier weights, or improved your stamina. This mindset shift can be empowering for bigger people who may have had negative experiences in traditional gym settings.
Building Confidence and Mental Strength
CrossFit can be mentally challenging, and for good reason—it pushes you out of your comfort zone. For bigger bodies, this can be especially transformative. Each workout is an opportunity to prove to yourself that you’re capable of more than you thought. Whether you finish the workout or hit a new personal record, the sense of accomplishment that comes from pushing your limits builds not only physical strength but also confidence and mental resilience.
A Supportive Community
One of the best parts of CrossFit is the community. Unlike some fitness environments where you might feel judged, CrossFit gyms (or “boxes,” as they’re called) foster a culture of encouragement and support. Everyone is on their own journey, and athletes of all sizes are respected and cheered on. This camaraderie can make all the difference in staying motivated and enjoying your workouts. I really think the community is why I’ve stayed.
It’s normal to have concerns or insecurities when starting something new, especially in a seemingly high-intensity environment like CrossFit. Here are a few common concerns larger-bodied people might have—and why they shouldn’t hold you back.
“I’m Too Out of Shape”
CrossFit isn’t about where you start; it’s about showing up and putting in the work. Your fitness journey is personal, and you’ll improve at your own pace. Everyone was a beginner once, and there’s no shame in scaling movements or taking breaks. As long as you’re consistent, you’ll see progress in strength, endurance, and overall fitness. Besides – everyone has to start somewhere and rarely is that place “already in shape and mentally ready to rock.”
“I’m Worried About Injury”
Proper form and technique are essential to avoid injury, and CrossFit coaches are trained to ensure that athletes perform movements safely. And that goes for all bodies and skill levels! But as a larger-bodies athlete, if a range of motion or physical position isn’t within your wheelhouse yet, the focus will be on modifying movements to gradually build strength, range, and capacity. If you communicate any limitations or concerns to your coach, they can help tailor the workout to your needs!
“I’ll Be the Biggest Person There”
CrossFit is incredibly diverse. You’ll find people of all ages, sizes, and fitness levels in the same class. More importantly, CrossFit communities celebrate effort, not appearance. You’ll find that athletes and coaches alike are focused on your progress and supporting you, not judging your size. And Renew is unmatched in a welcome, all-inclusive environment!!
“I Can’t Do High-Impact Movements”
It’s true that many CrossFit movements are high-impact (running, jumping, etc.), but there are always low to no-impact alternatives available. For example, instead of doing box jumps, you can step up on a box, curb, set of plates, or just march! If running isn’t comfortable, rowing, biking, and brisk walking can be performed in place. Over time, as your strength and endurance improve, you might find yourself doing more than you ever expected!! And THAT is the real deal.
Find the Right Box (Gym)
Look for a CrossFit gym that is welcoming and supportive, with coaches who are experienced in working with athletes of all sizes and abilities. Hint hint, like our box. :) Visit different boxes and talk to the coaches to find a space where you feel comfortable and encouraged.
Communicate with Your Coach
Before starting, be open with your coach about any limitations, injuries, or concerns you might have. A good coach will listen and help modify workouts so you can safely and effectively reach your fitness goals.
Start Slowly
CrossFit can be intense, so it’s important to ease into it. Focus on learning the proper form, understanding the movements, and gradually increasing your intensity as your fitness improves.
Celebrate Progress, Not Perfection
Whether it’s lifting a little heavier, moving a little faster, or completing a challenging workout, every small victory is worth celebrating. Focus on what your body can do and how much stronger you’re becoming over time.
If CrossFit can be for me, it truly can be for you too. Regardless of size, shape, or fitness level. If you’re a larger-bodied person considering CrossFit, remember that you’re capable of incredible things. The focus isn’t on what you look like, but on what you can achieve through dedication, effort, and community support! A new sense of self and pride is just around the corner… so come join us!.
We’re here for you. I’m here for you.
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