Hey athletes, let's take a few minutes and talk about strength training and what goes into actually getting stronger.
In CrossFit, we chase progress across many domains—conditioning, gymnastics, Olympic lifts, and more. But when it comes to pure strength, many athletes underestimate just how much time and consistency it really takes to see meaningful improvement. Whether you're trying to PR your back squat or finally hit that bodyweight pullup, here's what to expect on the strength journey.
1. Neurological Gains Come First
In your first 4–6 weeks of focused strength work, you’ll likely feel stronger—but that doesn’t mean you’ve added a ton of muscle. Early gains are neurological: your body is learning to move more efficiently, recruit more muscle fibers, and coordinate movement under load. This is why even technique work matters, it sets the foundation for long-term gains.
2. Muscle and strength take time and consistency.
Building muscle (hypertrophy) and true strength adaptations require consistent work over months and years, not weeks. You may not see dramatic changes until you’ve put in at least 8–12 weeks of consistent, progressive training. And the reality is: most of your biggest PRs will come after years of doing the basics well. This isn’t to discourage you, it is to emphasize the importance of consistent training. This is also tied to your nutrition, insufficient protein or being in a caloric deficit will impact your progress. (We will address this in a future post!)
3. Metcons Arent to Build Max Strength
Yes, conditioning workouts can make you stronger, but high-intensity WODs alone won’t develop your maximal strength potential. Thats why we have dedicated strength pieces with progressive overload (adding weight week to week), adequate rest between sets, and a structured program (not 1 rep maxing every few days). Our metcons are the time to focus on conditioning. If your goal is to clean heavier, deadlift more, or squat with confidence, you need to prioritize your strength days attendance, give your best effort during, consider the additional strength pieces in the extra credit, and most importantly make sure your nutrition is on point.
4. Frequency and Consistency Win
The most important variable? Consistency. Hitting a class once every couple of weeks won’t cut it. For real gains, aim for 3–4 focused classes per week, depending on your goals and recovery. We have at least 3-4 days of strength work between barbell training and gymnastics strength every week.
5. Your Strongest Self Takes Time
Many athletes fall into the trap of chasing quick PRs and get discouraged when the newbie gains dry up. But the truth is: your best numbers might be 6 months or even 2 years away. That’s not a bad thing, it’s a sign that you’re building a base that lasts. Be patient, show up consistently, recover well, eat properly, and trust the process. Strength isn’t built in a week, but it’s worth the wait.
