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How Long Until I See Results From CrossFit?

CrossFit Training

So, you’ve taken your first CrossFit class, and you’re hooked.

Welcome to the club. 

Now, it’s time to work out what you want to achieve from CrossFit so you can plan your path to success. After all, a goal without a plan is just a wish! 

Below, you’ll learn how to determine your ideal CrossFit class frequency.


More Isn’t Always Better

When you’re trying to achieve a specific result, you might be tempted to go all in and attend CrossFit classes every day. However, doing more workouts and training daily (or even multiple times per day) won’t always help you progress faster.

If you dive straight into the deep end and try to do as many CrossFit classes as possible, you increase your injury risk. You also increase the risk of burnout, which could cause you to give up your fitness goals altogether because you’re so exhausted.

At a minimum, you should take at least one full rest day per week. However, taking more rest days than this is perfectly fine and will not prevent you from seeing results. 

In general, it’s better to do less and be consistent than to do a ton of work sporadically. 


What Are Your Goals?

Now, let’s examine the specific factors you must consider when deciding how often you want to do CrossFit.

First, think about your health and fitness goals.


Do You Want to Lose Weight?

If you want to lose weight, doing CrossFit a minimum of three times per week can help you achieve your goal.

However, it’s important to note that class frequency is just one part of the equation when it comes to losing weight. You also need to eat in a calorie deficit (i.e., you burn more calories than you consume).

Doing 30 minutes of CrossFit burns around 200-240 calories per hour (depending on your weight, the intensity of the class, etc.).

For most people, that’s not a lot of calories. To make significant progress toward your weight loss goals, you also need to be aware of your diet and how much you eat each day. Otherwise, you won’t see results even if you train hard during your CrossFit classes. 


Do You Want to Gain Muscle?

On the flip side, let’s say you’re doing CrossFit because you want to gain muscle. CrossFit involves a lot of weightlifting and strength training exercises, which means it can help you gain muscle. 

Many CrossFit participants experience significant muscle gain with 3-5 classes per week.

However, your ability to gain depends largely on your training volume (the number of challenging sets you do for each muscle per week). In most cases, it’s easier to increase volume by doing more classes rather than adding more exercises to each workout.

Keep in mind that rest days are critical to muscle gain, too. Your body needs time off to rebuild and repair the damaged muscle. If you don’t regularly rest between workouts, you’ll struggle to recover and won’t see as much muscle gain. 

Your diet also influences your muscle-gaining capabilities. If you under eat, you’ll struggle to build muscle, so make sure you’re fuelling your body adequately between CrossFit classes.  


How Experienced Are You?

If you’re brand new to CrossFit, you’ll likely see more noticeable results more quickly than those who have been training for years.

When you first get started with CrossFit, you will typically experience a lot of “newbie gains.” Because you’ve never done this type of training before, your body responds well to it, and you make a lot of progress quickly. 

For new CrossFit participants, 2-3 CrossFit workouts per week is great. This frequency will help you build muscle, improve your overall fitness, and get comfortable with the general structure of CrossFit classes. 


Tips to Help Beginners See Results

CrossFit beginners will see the most noteworthy results if they train intensely during their 2-3 weekly sessions. They should also focus on learning the proper technique to avoid injuries in the future, especially as they start lifting heavier weights or doing more challenging workouts. 


What About Experienced CrossFitters?

If you’re a more experienced CrossFitter, you’ll likely need to increase your training frequency or difficulty to continue progressing.

You might do this by attending more classes per week. However, you can also challenge yourself during your current training sessions by increasing the amount of weight you lift or the number of reps you perform. 


Do You Want to Compete?

For CrossFit competitors, three classes per week will not be sufficient to gain strength, increase your stamina, and make the progress you need to compete against other athletes and stand a chance at winning.

In general, competitive CrossFitters train at least five days per week with two rest days. They may also complete 2-3 training sessions per day to ensure they’re in peak shape before a competition.


How Often Should You Do CrossFit?

As you’re hopefully now aware, there’s no one-size-fits-all answer to this question. The answer depends on many factors, including your specific fitness goals, your fitness level, and how long you’ve been doing CrossFit.

The good news, though, is that most people don’t have to commit to a rigorous, unrealistic training schedule to see results. Many CrossFit participants make excellent progress training just three days per week!

Still trying to figure out how often to do CrossFit? Talk to one of our friendly coaches about your goals. They can help you decide the appropriate training volume to achieve them. 


See Incredible Results at CrossFit Noble Park

It doesn’t matter if you want to lose weight, gain muscle, or prepare for your first CrossFit competition. If you keep the information discussed above in mind, you can easily plan your training schedule and start making progress as soon as possible.

Whether you want to go to CrossFit just three times per week or you want to train six days per week, CrossFit Noble Park has options to support you.

Contact us today to learn more about our memberships or sign up for your first class.

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