Have you ever seen Crossfit and said, I want that to be me? If you’re overweight, you can still get there. Start with these Crossfit for obese beginners workouts. There is a workout for obese beginners for every different style of person.

Obese beginner lifting weights on a bench

You Can Do CrossFit If You’re Overweight!

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Crossfit is a high-intensity sport for sure. It’s fun, fast-paced, and based in the gym. You could do it at home, but you’d have to have a variety of equipment available. It’s a great way to get in shape, improve your health and lose some weight. And don’t forget to make sure you are using the proper form to reduce the risk of injury and get the most from each movement.

CrossFit is designed to be scalable, meaning workouts can be adjusted to fit any fitness level, including beginners or those carrying extra weight. Here are a few reasons why CrossFit for obese can be a great choice:

Benefits of CrossFit for Obese Individuals

  1. Scalability: Workouts can be modified to match your current fitness level. You can start with lighter weights and simpler movements and gradually increase the intensity as you progress.
  2. Community Support: CrossFit gyms (often called boxes) foster a strong sense of community. This support system can be motivating and encouraging, helping you stay committed to your fitness goals.
  3. Variety of Workouts: The constantly varied nature of CrossFit workouts prevents boredom and works different muscle groups, improving overall fitness and reducing the risk of overuse injuries.
  4. Functional Fitness: CrossFit focuses on functional movements that mimic everyday activities, improving strength, flexibility, and overall health, which can be particularly beneficial if you’re overweight.
  5. Professional Coaching: CrossFit coaches are trained to help you with proper form and technique, reducing the risk of injury and ensuring you get the most out of each workout.

Tips for Starting CrossFit If You’re Overweight

  1. Find the Right Box: Look for a CrossFit gym that has experience working with beginners and individuals with varying fitness levels. Meet with the coaches to discuss your goals and any concerns you might have.
  2. Start Slow: Ease into the workouts. Don’t be discouraged if you can’t complete everything at first. Focus on consistency and gradual improvement.
  3. Listen to Your Body: Pay attention to how your body feels during and after workouts. Rest when needed and don’t push yourself to the point of injury.
  4. Nutrition: Pair your workouts with a balanced diet. Many CrossFit communities offer nutrition guidance, which can be incredibly beneficial in achieving your fitness goals.
  5. Stay Positive: Celebrate your progress, no matter how small. Fitness is a journey, and every step forward is a victory.

CrossFit can be an effective and enjoyable way to improve your fitness, regardless of your starting point. With the right approach and support, you can achieve great results and have fun along the way.

Crossfit tips for beginners

Crossfit involves lifting heavy weights. But you can take your time, learn proper technique, and get used to moving it safely.

Do the workouts without timing them to begin with. As you get more advanced, you can find some timed Crossfit workouts. Hire a personal trainer for a few sessions to show you how to properly do each move. Or study each one online in-depth before you start.

Start with smaller weights such as just the bar or no weights at all to practice technique and get your body loosened up to move forward.

Finding a crossfit class can be a great way to get strength training, cardio, and stretching in your workout of the day. You don’t have to join the crossfit games to get benefits from the movements. The best way to learn movements such as ring rows, barbell squats, and other classic crossfit workouts and avoid joint pain from your excess weight is to start your exercise program with a beginner-friendly workout and work your way up.

Your fitness journey is yours, and overweight people can learn crossfit principles in the right crossfit gym and get in good shape. It’s not just for advanced athletes. A crossfit beginner can get a high-intensity workout with this type of exercise and see fat loss, improved body composition, strength and endurance gains, and more. It’s even an effective way to reduce high blood pressure, improve mental health, reduce the chances of heart disease, and more. You don’t have to have previous experience, and you can just use your body weight for challenging workouts that are also scalable workouts to build upper body and lower body strength and meet a person’s goals. 

personal trainer working with obese woman on teh beach

Crossfit goals for beginners

Workout 1

  • 3 deadlifts
  • 5 overhead presses

Do 3 sets with 2 minutes recovery between each set.

Workout 2

Do 3 sets with 2 minutes recovery between each set.

Workout 3

  • 15 lunges
  • 15 sit ups

Do 3 rounds with 2 minutes rest between each round.

Workout 4

  • Run for 3 minutes
  • 20 Kettlebell swings (between your legs and up overhead)
  • 2 pull ups

Do 2 rounds with 2 minutes rest between each round.

obese woman working out in the gym with a medicene ball

HOW BEGINNERS SHOULD START CROSSFIT

Every Crossfit workout can be adapted or modified to fit your needs. Check out some of the links above to show you how to modify them for your fitness level. There’s nothing wrong with starting at zero. Just start!

You’re going to make massive gains in your fitness and strength and you’re going to feel great about yourself. As you increase and improve, you’re going to gain so much more self-esteem than you ever thought possible. You’re worth every bit of effort to make yourself a better life. And I believe in you! I can’t wait to hear all about your progress.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 100 pounds and be on no medication at age 53. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Starting CrossFit at 40

Forty is not quite middle-aged, but there are differences between a 20-year-old body and a 40-year-old body. Getting started in Crossfit is easy, just show up, open your mind, and get to it. Newbies are welcome at Crossfit gyms.

High-intensity workouts can be more beneficial for older athletes. If you want to get in shape at 40 and enjoy yourself, try whatever workout looks interesting to you. Older athletes lose flexibility and mobility.

So even though it’s a little harder to move joints through the full range of motion, it’s not impossible. Just plan and think it through. You can do it! Crossfit for obese beginners can be a good idea!

Now for a joke: What did the teen say when she fell through the trap door? It’s just a stage I’m going through. Wakka Wakka!