Strong & Vital, Pt. III - The Case for CrossFit in Midlife and Beyond

When you look into your future, do you envision limitations, aches and pains, and a gradual decline in your physical abilities?  Or do you see yourself enjoying long hikes, carrying your own groceries, and playing with your grandkids without a second thought for years to come?  One choice leads to a life of shrinking possibilities, the other to vibrant independence.  If you're ready to choose the latter, CrossFit just might be the answer you've been looking for.

I finally tried CrossFit for the first time when I was 55 years old.  Why did it take me so long?

Although I was no stranger to gyms, I heard the crazy stories of the ridiculous workouts that look like fitness agony.  But for some reason, I had been “CrossFit Curious” for years, downloading articles from their website and examining the WOD, or workout of the day.  All while wondering if the CrossFit ship had passed me by.  Now more than five years into my CrossFit journey, I’ve never been stronger nor had more muscle mass.

To give you an overview of CrossFit, here are five things you may not know:

  1. CrossFit is a strength and conditioning program.  It was created in Santa Cruz, California in 1996 by an ex-gymnast turned trainer to replicate the intensity of gymnastic routines in the gym.  Today it’s estimated there are more than 13,000 CrossFit boxes, or gyms, in 150 countries.

  2. CrossFit addresses a wide range of fitness needs, encompassing ten key fitness domains of: cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

  3. The workouts are designed to be short but intense, mixing weightlifting, kettlebells, gymnastics, plyometrics, calisthenics, biking, and rowing, to name a few.  All workouts can be logged in an app to track improvement.

  4. Consistency, variety of movement, and diet all play important roles in the CrossFit philosophy.

  5. And here’s the key that the naysayers miss:  The load and intensity can be scaled to align with any fitness level but designed to challenge.  CrossFit coaches who oversee each session are trained to help anyone at any level get the appropriate workout for them.

For the last 3½ years, I’ve been working out at a CrossFit box I love.  It’s stripped down, orderly and geared for hard work, but with encouraging coaching, great music, and a supportive, friendly vibe.  Everyone in the community pulls for one another.  It’s a great way to start the day.

This is why I think CrossFit is the ideal exercise regime for those in midlife and beyond – it allows for scalable intensity, highlights community, and most importantly, focuses on functional movement, which simply means exercises that mimic everyday activity like pushing, pulling, squatting, lunging, hinging, rotating and walking.

Functional training improves flexibility, core strength, balance, endurance and agility – all crucial for maintaining an active lifestyle and preventing injuries as we age.  Unlike traditional strength training that isolates specific muscles, functional training engages multiple joints and muscle groups simultaneously, making you stronger and more efficient in your daily life.

An example of this would be the difference between a bicep curl and a burpee.  The first exercise isolates a muscle.  The second engages your entire body, building functional strength that translates to moving with more ease during your daily activities.

To better illustrate this point, let’s revisit the fitness domains I briefly listed and connect those elements to everyday life:

  • Cardiovascular endurance and stamina:  CrossFit improves the efficiency of your heart and lungs so you can walk, hike or run without feeling winded.  Whether exploring a new city, keeping up with the younger ones, or just enjoying a leisurely walk in the park, you’ll have the fortitude to go the distance.

  • Strength and power:  CrossFit workouts increase your ability to do things like carry a kayak, move furniture, handle the landscaping or shoveling, and lift a suitcase into the overhead compartment on a plane.

  • Agility and speed:  CrossFit enhances your ability to change direction quickly and react in unexpected situations.  This translates to navigating crowded spaces with confidence, catching yourself when you lose your footing, or having fun with a playful pet.

  • Coordination and accuracy:  CrossFit improves your body’s ability to perform complex movements smoothly and precisely.  This can help with everything from playing a musical instrument to participating in sports and recreational activities.

  • Flexibility and balance:  CrossFit workouts increase your range of motion and stability, reducing your risk of injury and making everyday movements easier.  This includes bending down to tie your shoes or pick something up, reaching for a high shelf without wobbling, and maintaining your balance while navigating uneven terrain.

You may be wondering what a CrossFit workout entails.  The beauty of CrossFit lies in its dynamic and ever-changing nature.  No two workouts are exactly alike, keeping things fresh and challenging, and preventing plateaus.

A typical Workout of the Day, or "WOD,” might include a combination of weightlifting (barbells, dumbbells or kettlebells), gymnastics movements (pull-ups, push-ups or wall walks), plyometrics (jumping exercises like box jumps or jump squats), calisthenics (bodyweight movements like burpees or lunges), and cardio elements (stationary biking or rowing).  This variety ensures that all aspects of fitness are addressed, from strength and power to endurance and flexibility.

But don't let the variety or the mention of challenging exercises intimidate you.  As I mentioned, one of the most crucial aspects of CrossFit is its scalability.  Every workout can be modified or "scaled" to meet individual fitness levels.  Whether you're a complete beginner or a seasoned athlete, there's a version of the Workout of the Day that's appropriate for you.

This means that someone just starting out can perform the same WOD as a more experienced athlete, but with lighter weights, fewer repetitions, or modified movements.  For instance, a beginner might do push-ups on their knees instead of their toes, or use lighter dumbbells, or perform step ups instead of box jumps.  In addition, substitution exercises can be used, such as ring rows or banded pull-ups instead of unassisted ones.

This scalability is particularly important in midlife.  It’s essential to listen to our body and work within our current capabilities.  CrossFit allows for that.  You can start slowly, gradually increasing the intensity, weight or complexity of the movements as you get stronger and more confident.

A good CrossFit coach will work with you to ensure that you're performing the exercises correctly and safely, and will help you scale the workouts appropriately to avoid injury and maximize your results.  This personalized approach makes CrossFit accessible and beneficial for everyone, regardless of their starting point.  So if you’re going to try CrossFit, visit the box beforehand and have these conversations.

If you need proof that CrossFit can be adapted for any age and ability, look no further than CrossFit enthusiast Jacinto Bonilla.

Jacinto was introduced to CrossFit in 2006 when he saw a few guys in Central Park performing a workout routine with no breaks between exercises and walked over to inquire what they were doing.  He found a CrossFit box and started training five days a week.

When asked what’s behind his commitment, he simply says  “I don’t want to be dependent on anyone.”  It seems to be working.  When he turned 80, Bonilla was deadlifting 300 pounds, squatting 200 and keeping up with fellow CrossFitters half his age.  He even participated in the CrossFit games and built a CrossFit-like facility in his Brooklyn backyard, training his grandsons and local athletes.

Now in his mid-80s, he no longer competes or trains others.  But every few weeks, he’ll post a picture of himself doing his WOD at 4am.  His story underscores that CrossFit can be a lifelong pursuit, leading to increased strength, mobility, and overall well-being at any age.

While CrossFit's impact on functional fitness is undeniable, its benefits extend far beyond just everyday movements.  Some key areas where CrossFit can make a real difference for those in midlife and beyond include:

  • Muscle Strength and Mass:  Sarcopenia, the age-related loss of muscle mass, can lead to decreased mobility, weakness, and an increased risk of falls.  CrossFit's strength training component and its focus on compound movements directly combats sarcopenia by building and maintaining muscle.

  • Joint Health and Mobility:  Joint pain and stiffness are common concerns in midlife.  While high-impact activities might seem counterintuitive, CrossFit, when done correctly, can actually improve joint health and mobility.  The key is proper form, scaling workouts to individual abilities, and making modifications as needed.

  • Bone Health:  Bone density naturally declines with age, increasing the risk of osteoporosis, particularly for women after menopause. Weight-bearing exercise is essential for maintaining and even improving bone health. CrossFit, with its combination of strength training and plyometrics, provides the necessary stimulus to strengthen bones and reduce the risk of fractures.

  • Hormonal Balance:  The hormonal fluctuations of perimenopause and menopause can bring a host of unwelcome symptoms, from hot flashes and mood swings to sleep disturbances.  Exercise can play a significant role in managing these symptoms.

  • Weight Management:  Hormonal changes and shifts in metabolism can make weight management more challenging in midlife.  CrossFit, combined with a healthy diet, can be an effective tool for maintaining a healthy weight.  The combination of strength training and cardio helps burn calories and build muscle, which can boost metabolism.

  • Mental and Emotional Well-being:  The benefits of exercise extend beyond the physical.  Regular physical activity has a profound positive impact on mood, stress levels and self-esteem.  The sense of accomplishment after completing a tough workout, combined with the camaraderie and encouragement of fellow CrossFitters, can boost confidence and reduce feelings of stress and anxiety.

I can personally attest to this.  Let me share a bit about my own health and workout routine.

A few months after my 60th birthday, I went to a medical doctor for a full check-up, including bloodwork, EKG and bone density tests.  All results were in the normal range, which means I’m on no pharmaceutical medication, putting me in the minority.  It’s estimated that a significant percentage of adults over 60 rely on medication, making my medication-free status something I attribute to my exercise and nutrition protocols.

Here's what I do.  I use my watch to ensure I’m consistently active each day, aiming for a minimum of 30 minutes of dedicated exercise.  For the exercise, I train six days a week for sessions that last between 30 and 60 minutes.  I take Sundays off but still take a long walk or hike to keep the blood flowing.

The workouts include three CrossFit workouts and three cardio workouts, either running or rowing.  For example, I’m usually at CrossFit on Mondays, Wednesdays and Fridays for a one hour session.  Then I’ll either run or row on Tuesdays and Thursdays for 30-45 minutes.  On Saturdays, I meet a few friends for a one hour kickboxing workout or a long hike.

During the workweek, my workouts start at 6:30 so I can be ready for my first online writing session at 8am with a cup of coffee in hand.  While this is my typical routine, I'm also flexible and adjust the intensity based on how my body feels.  Some weeks I might need more rest, and that's okay.

The reason why I’ve been able to sustain my workouts for decades is because I make them non-negotiable. On Sunday nights, I determine which workouts will be done each day throughout the week.  My clothes are laid out the night before, as is my gym bag and anything else I may need for that day’s workout.  When the alarm goes off, I start my morning routine and I’m out the door before I even realize it.

I can’t overemphasize what an impact CrossFit has had on my mental outlook. This is especially on days like today, which I hit a PR – meaning I set a personal record for myself with one of my lifts, performing it at a weight I never lifted before.  And I have been floating all day.

But even on the days when I don’t set a PR, which are most days, the satisfaction of completing a workout to the best of my ability on that day with group of others who are doing their best elevates my work, what I feel I’m capable of, and my overall level of enjoyment in life.

Has this piqued your CrossFit curiosity?  If so, here are 9 helpful tips and considerations to keep in mind:

  1. Give it a try:  Don't be intimidated by the perceived intensity.  CrossFit is designed to meet you where you are.  Remember, every workout is scalable.  Start with modifications that make you feel comfortable and gradually increase the intensity, weight or complexity as you get stronger.

  2. Try different boxes and trainers until you find ones you love:  The community aspect of CrossFit is a big part of its appeal.  Visit a few different boxes in your area and try out a session or two at each. Pay attention to the coaching style, the atmosphere and the overall vibe.  I was at my first box for a year before switching to the one I belong to now and love.

  3. Start slowly and listen to your body:  Resist the urge to push yourself too hard too quickly, especially when you're just starting out.  Gradual progression is the safest and most effective way to build strength and avoid injury.  The best way to measure your progress is with your own past performance.

  4. Focus on proper form:  Good form is paramount in CrossFit to prevent injuries and maximize the effectiveness of the exercises.  Invest the time to learn the correct technique for each movement.  A good coach will prioritize proper form and provide individualized feedback.

  5. Remember to rest and recover:  Rest is just as important as the workouts themselves.  Your muscles need time to recover and rebuild after intense exercise.  Make sure you incorporate a variety of strength and cardio workouts, get enough sleep, and incorporate rest days into your training schedule.  Listen to your body and don't hesitate to take an extra rest day when you need it.

  6. Don’t forget about nutrition:  You can't out-train a bad diet.  Fueling your body with nutritious foods is essential for maximizing your CrossFit results and supporting your overall health.  A balanced diet focused on whole, unprocessed foods will give you the energy you need to power through your workouts and recover effectively.

  7. Be patient and consistent:  Results don't happen overnight.  CrossFit is definitely a journey, not a sprint.  Be patient with yourself, celebrate small victories, and stay consistent with your workouts.  The benefits will come with time and dedication.

  8. Find a CrossFit community that supports you:  The social aspect of CrossFit can be a huge motivator.  Find a box where you feel welcomed, supported, and encouraged.  And don’t hesitate to ask your coach or fellow CrossFitters for help.  Everyone was a beginner at some point, and most people are happy to offer support and guidance.

  9. Consult your appropriate healthcare providers:  Before making any significant changes to your wellness routine, including starting CrossFit, it's essential to consult with your doctor or other healthcare providers.  They can assess your individual health status and advise you on any necessary precautions or modifications.  This is especially important if you have any pre-existing health conditions or concerns.

Let’s close with one more inspirational story.  Her name was Edith Murway-Traina and her journey is a powerful testament to the human spirit's boundless potential.  This remarkable woman didn't just embrace aging; she redefined it.

Edith began her powerlifting career when she was 91.  Nine years later, just shy of her 100th birthday, Edith earned a place in the Guinness Book of World Records as the oldest competitive female powerlifter, deadlifting 150 pounds and living her personal motto:  “Active, alert and agile.”

Edith was once asked what the secret to her longevity was.  Her reply?  “Geritol in the morning and martinis at night.”  Her sense of humor, along with the strong relationships she built through her active life, served her well until her passing at the age of 101 in March 2023.  But her legacy lives on.  She showed the world that age is truly just a number and that with dedication, a positive attitude, and a willingness to try something new, anything is possible.

So, as you consider your own path to wellness in midlife and beyond, remember Edith.  Her life reminds us that it's never too late to prioritize health, build strength, and embrace an active lifestyle.

Whether you choose CrossFit, another form of exercise, or a combination of activities, the most important step is to start. Embrace the challenge, celebrate your progress, and enjoy discovering the incredible potential that lies within you.

Journal Reflections:  Are you CrossFit curious?  How might you begin to explore functional movement?  What impact would this type of activity have on your life?

Note:  The information contained in this article is not medical advice.  Before considering a change to your health and wellness routine, please consult your healthcare professional and/or a certified trainer.

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Midlife, Professional Women, Well-being, Wellness, WomenKathy Robinsonwellness, wellbeing, women's wellness, midlife, midlife transformation, transformation, life transitions, wellness practices, life transformation, healthy aging, midlife wellness, strong & vital, CrossFit, functional workouts