Crossfit vs Gym

Crossfit is a branded fitness community created by Greg Glassman and Lauren Jenai in 2000. It is a registered trademark of CrossFit, Inc. Crossfit isn’t only about a particular scope as bodybuilding in the normal gym. Although the similar goals can be achieved in crossfit vs gym, the approach is different. We will discuss about the crossfit vs gym, benefits of crossfit and its terms used.

What is Crossfit?

Crossfit as mentioned earlier, is a branded regimen by Glassman and Jenai registered under CrossFit, Inc. It is both physical exercise and a competitive sport. A collection of HIIT , Olympic weightlifting, powerlifting, gymnastics, calisthenics, strongman  and many other exercises. While normal gym just focus on the bodybuilding aspect of single body part focusing a day, crossfit has “crossfit workout of the day“. With the focus being on anything from strength building to stamina to conditioning, it is possible with crossfit.

Overview of Crossfit

It is a strength and conditioning program with mixture of aerobic exercises, Calisthenics and Olympic weightlifting. Individuals enrolled in crossfit have a workout of the day that they can access through their affiliated crossfit gym or from crossfit.comCrossfit gym include equipment from multiple disciplines of fitness. It uses barbell, dumbbells, gymnastics rings, pull-up bars, ropes, kettlebells, rowing machines and many more.

Crossfit according to the social media and some other gym freaks has been termed the easiest way to injure yourself and lose all those muscles you have gained. But if you see on a broader aspect, it doesn’t focus on certain principle but has options over wide range. It includes some from body building, some from Olympic lifting, few from calisthenics and many more. So, a workout pattern might be individualized or just followed in general.

Crossfit Exercises List

Crossfit exercises include combination of high intensity cardiovascular training with strength gaining exercises. This combination gives you opportunity to burn more calories in less amount of time. It doesnot require you to have fancy gym or equipment at home to perform crossfit. At home, you can do jump ropes, push ups, pull ups, walking lunges and many other with minimal equipment.

crossfit vs gym

The focus while performing the crossfit exercises should be on the form and technique. If these are maintained, you will gain results very soon. Some of the crossfit exercises are as below.

  • Pull ups
  • Push Ups
  • Muscle Ups
  • Squat
  • Kettlebell Snatches
  • Dumbbell swings
  • Burpees
  • Jumping Ropes
  • Back Extension
  • Power clean
  • Rope Climbing
  • Barbell Press
  • Barbell Snatch
  • Clean and Jerk
  • Power clean
  • Hand Stand Push Ups
  • Jogging
  • Rowing
  • Jumping Jacks
  • Ring Dips
  • Shoulder Press

These are few of the exercises for crossfit. The focus is to perform the workout and combine it with the high intensity interval training. The Workout Of Day can be performed as it is or you can customize as per your needs. It is advised though that you do not perform no more than 20-30 minutes per day.

Crossfit Benefits

There are very subtle benefits of crossfit. Fitness in general is the combination of its components. Flexibility, strength, endurance, composition etc. can be a targeted with the crossfit workout. Few of the benefits of crossfit are as follows.

crossfit vs gym

  •  Versatility

    Crossfit programs are designed to assist in the everyday tasks. It is made revolving across the everyday jobs we perform. Crossfit athletes train their muscles, joints and ligaments using functional movements. It makes you flexible and versatile enough to break through everyday tasks.

  • Ability to Break Through Plateaus

    Unlike the bodybuilding where after few years of training, you tend to hit plateau, crossfit just provides you the ability to break though it. Plateaus occur when you do similar movements for repeated times. Crossfit has new set of workout everyday. By continuously switching the types of exercise, body isn’t made used to the exercise to  hit plateau. This is one biggest advantage of crossfit vs gym.

  • Help Losing Fat

    Fat loss is what people who join gym are up to. Losing fat isn’t easy when your metabolism is high. Crossfit exercises with HIIT and Cardio all involved in single workout, you burn more calories in less time. This is biggest recipe for fat loss. Few healthy men and women were studied to check for the difference for 10 weeks. Fat percentage and maximal aerobic capacity (VO2 max). After 10 weeks, significant improvements in VO2 max and decrease in body fat percentage was measured.

  • Less Time More Benefit

    You don’t have to spend and live in the gym itself to gain results. You should do anywhere from 20-30 minutes a day of crossfit workout to achieve results. It is very less time spent and yet great results obtained. Many people don’t prefer going to gym or exercise just with an excuse of time. With crossfit, 20-30 minutes a day is perfectly enough for your body. It doesn’t have a specific schedule, so you can workout anytime anywhere.

  • A Community Support

    There is an awesome community of the crossfitters with similar goals. A community gives you a sense of togetherness in whatever you are doing. Being in a community with similar individuals with similar goals will motivate you to go through all those results.

Also Read: Powerlifting for Beginners

CrossFit and Normal Gym

While you can very well workout your each body part in normal gym, your fat burning abilities are some what restricted. A strict diet, with bunch of this and that, focus on single muscle group, plateaus and all that comes with gym. While being able to manipulate your own body weight in free space is what fitness demands. Lifting 2-3 times your body weight, but not being able to move with your body weight is not being fit.

Crossfit trains all your ligaments, joints and muscle to be better at your everyday work. Both of these have their yin and yang and is absolutely dependent upon your style of training. But Blaming or criticizing one style of fitness with another is merely a nonsense and improper.

Final Verdict on Crossfit vs Gym

If you are a beginner and are seeking to get into fitness, it is always better to get taste of each style of fitness. You never know what you are made for unless you give it a try. Having a wide variety to choose from will give you knowledge of every field and help you decide. Starting with bodybuilding and powerlifting type of workout will strengthen your body and keep you at desired position to jump into any field.

So, rather than saying crossfit vs gym, it is very much beneficial to get taste of both worlds. Being able to switch between both will be a great feat for fitness.

Joining a Gym for Beginners

So, you are skinny or fat, whatever you are, you are planning on joining a gym as beginner. You have never touched weights, only have watched them in videos. You have plenty of workout plan in phone, just the thing you need is to learn to perform them. Here are few tips on joining a gym for beginners in this post. There is so much of advantage in starting completely blank and fresh. You get to learn so much and when you focus on learning, you can pass on some pretty great knowledge to your younger.

joining a gym for beginners

Tips for Beginners Joining Gym

Before you can just go on and get yourself a membership of lifetime from a gym nearby your house, consider few things first.

  • Well Equipped for Beginner
    Choose a gym that is suitable for beginners. Some gyms are pretty small and have limited equipment. This might not be suitable for beginners sometimes. So, choose a gym that has some machines that aid for the beginners as well. Machines are your friends when starting up with other body weight exercises.
  • Don’t fear mirrors
    Gyms have mirrors all around. They are there so that you can watch yourself grow and watch your form while exercising. Beginners might be uncomfortable at first just because of the mirror. They are there to encourage you, don’t get discouraged. Fat or thin, you will definitely get to your goal when you work hard.
  • Nobody cares what you do
    You will eventually find out that no one really cares what you do. And you should be doing the same. Just do exercises you feel comfortable doing and perform it right, don’t worry about others.
  • Learn the form
    You are beginner, you are here to learn. Don’t start the ego business right from the start. First get the form right, you will eventually reach the mark you always wanted to. Know the fact that even champions were beginner someday. Perfect your form, it will help you stay injury free and aid you in long run.
  • Warmup
    The only thing you would hate is warmup. Know the importance and warm up correctly. Even best vehicle’s engines need to warm up to perform. Your body is no different, the joints and ligaments must be warmed up and ready to take on the tough exercises you will be doing.
  • Diet
    Focus solely on the food at beginning, no fancy equipment and supplements. The only time you would need supplements in beginning is if you have some medical issue, else there’s absolutely no need. It isn’t because you are beginner, but because your body isn’t ready yet to digest those supplements. Eat balanced diet and increase the protein intake.
    Also Read: Benefits of exercise
  • Don’t fear to ask
    If you find something difficult, be sure you ask your trainers. Don’t get afraid solely by their looks. They are there to help you out, that’s their job. Asking is far better than doing something wrong and even better than not doing it.
  • Drink plenty of water
    Water should be your favorite drink. Give up on those carbonated drinks and start replacing them with water. Our body absorbs maximum amount of H2O from water only. Water will help in recovery process. It will help you replace fluid you lost due to sweat and intense exercise.
  • Recovery and sleep
    Recovery is most important and it happens most when you eat right and get enough sleep. Sleep at least 8 hours at night and eat in proportion daily. While you are in deep sleep, our body releases the most HGH and other hormones that are essential for growth. Help yourself recover from the exercises you performed and build muscle.
  • Progressive overload
    Consider taking baby steps. Even most advanced lifters and bodybuilders do it. 100kg bench press isn’t achieved in a day, it takes hard work and progressively overloading your muscle. Take small steps and inch towards your goal.


Exercising isn’t just lifting weight, it requires proper technique and determination. Joining a gym for beginners might be exciting at first, but they eventually opt out just because they are not determined enough. Follow the tips for joining a gym for beginners in the post above and with little bit of motivation and determination, you will surely love the journey of fitness.