8 Things Over 50’s Should Know About CrossFit Before Starting

crossfit over 50

We love CrossFit here at fitness drum.

The workouts are effective, the community is supportive, and it makes fitness fun and engaging.
If you’re new to CrossFit or functional training, catch up on our top CrossFit workouts for beginners.

And if you think CrossFit is just for the younger generation and for semi-professional athletes, you’re wrong. CrossFit can be a highly effective workout protocol for any age, any fitness level.

From following your own CrossFit workout in a gym or at home, to signing yourself up to an official CrossFit gym, this type of exercise could be the catalyst you need to reach your fitness goals.

Best CrossFit Workouts for Over 50’s

The best CrossFit Workouts (WODs) for over 50s will depend on the level of experience. Senior CrossFitters who have been training for years will be able to do WODs better than a beginner so age becomes less of a defining indicator of what workouts to select.

Like anyone participating in CrossFit, start gently and work your way up. You don’t need to be squatting your body weight on day 1 – instead go though bodyweight exercises and ensure you feel comfortable with all the different movements.

Tips for Doing CrossFit Over 50

Stretch and Warm Up

It’s always important to stretch and warm up before any CrossFit workout, whatever your age. Even if the workout is short, its not worth the risk of failing to warm up and stretch properly.

Warming up and stretching properly will ensure your ready for your next workout.

Learn and Engage

CrossFit will introduce you into an array of new exercises, workouts and concepts. Don’t feel overwhelmed or intimidated but actively seek to learn and understand these different workouts. Engage with fellow athletes and enjoy it.

Rest and Recover

Rest and recovery needs be seen as part of your training program. Failing to rest and recover will only lead to injury. You should have whole days dedicated to resting and recovering. Performing stretching and physio exercises during these days can also help combat the DOMS and muscle soreness.


CrossFit will push your body to the limits, so ensuring you are fuelling your body with the right food and nutrition will help with recovery and muscle development.

There isn’t a “perfect” CrossFit diet, but it would be recommended to stick with high protein, healthy meals and snacks.

Coaching and Support

Not all coaches are created equal. Just like finding a Personal Trainer or Fitness Instructor, a big part of how much you enjoy and get out of CrossFit will be down to individual coaches and the support they provide.

Ideally, look for coaches who have experience training older athletes and who understand what it is you want to get out of your training.

Choosing the Right Exercises

Exercises like kipping pull-ups are synonymous with CrossFit but you don’t have to disregard the whole style of fitness if you don’t like one or two exercises. Age 50 and over, certain movements may be harder than others, so it’s about choosing the right exercises and getting used to different movements before attempting any advanced type of CrossFit workout or exercise.

Track Progression

CrossFit is about tracking personal progression. Don’t worry about what anyone else around you is doing and focus on your own goals. You may never have done a squat with a barbell so simply doing this without any added weights may be a real achievement in the beginning.

Tracking progression will illustrate how far you come over the weeks and months.

Enjoy It

CrossFit is more than just fitness. It’s a big community and offers incredible social benefits too. If you’re looking to make new friends and spend time with people who share your values, then CrossFit is a great option.

CrossFit Masters

The CrossFit Masters is a fitness tournament designed for older athletes.

The CrossFit community wholeheartedly supports lifelong fitness. Boxes around the world are full of over 50s, working up a sweat and proving they are capable of levels of fitness that society thinks is only reserved for the young.

Check out the video below discussing the CrossFit Masters.

Regardless of whether you want to compete at the highest level and enter the CrossFit Masters, or whether you just want to train at your local CrossFit gym, this type of fitness is certainly something anyone over 50 should consider.

Getting Started

If you’re looking to get fitter, CrossFit is certainly worth looking into.

To get started simply visit a local CrossFit gym or follow basic workouts at home and see if it works for you.

Related articles:

Benefits of Swimming for Over 50’s

Getting Started with Running Over 50

Hip Adductor Stretches for Hip Mobility