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Can Older People Build Lean Body Mass with CrossFit?

Hey there, fitness community! Today, we’re tackling a hot topic, can older folks really build lean body mass through CrossFit? Spoiler alert: Yes, they absolutely can! Age is just a number when it comes to building muscle. Let’s break it down together.

What is Lean Body Mass?

First off, what exactly is lean body mass? It’s everything in your body that isn’t fat muscles, bones, water, organs, and tissues. As we age, we naturally lose muscle mass and gain fat. This process, can start as early as our 30s. But don’t worry, with the right approach, including CrossFit, you can fight this and even build lean muscle.

Protein: Your Muscle Building Buddy

Protein is your best friend when it comes to building muscle. Older adults need more protein than younger folks to stimulate muscle growth. Go for high quality protein sources like lean meats, eggs, dairy, and plant-based proteins. Spread your protein intake throughout the day to maximize muscle protein synthesis.

Hit the CrossFit Workouts

CrossFit isn’t just for the young crowd. The varied and intense workouts are perfect for older adults looking to build muscle. Start with lighter weights and gradually increase the load as you get stronger. CrossFit focuses on compound movements like squats, deadlifts, and presses, which are staples in many workouts, to work multiple muscle groups at once.

Stay Consistent with Your Box Visits

Consistency is key. Make a schedule for your box visits and stick to it. Even if it’s just a couple of days a week, regular workouts will help you maintain and build muscle over time.

Don’t Forget Recovery

As we age, our bodies need more time to recover. Ensure you’re getting enough rest between workouts and consider activities like yoga or stretching to aid in recovery. Sleep is also vital, aim for 7-9 hours per night to help your muscles repair and grow.

Eat Right and Supplement Smart

A balanced diet is essential. Besides protein, make sure you’re getting enough vitamins and minerals. Supplements like vitamin D and magnesium can be beneficial, especially for bone health. Creatine is another supplement that can help with muscle growth and strength.

Stay Positive and Motivated

Keep a positive mindset. Building muscle takes time and effort, but it’s entirely achievable. Surround yourself with a supportive fitness community, set realistic goals, and celebrate your progress, no matter how small.


So, there you have it. Older adults can definitely build lean body mass with CrossFit. With the right mix of nutrition, exercise, and recovery, you can stay strong and healthy at any age. Remember, it’s never too late to start your fitness journey. Stay committed, and you’ll see the results!

Keep pushing forward and believe in yourself. Your best years are still ahead!

Feel free to share your thoughts or ask any questions. Let’s keep the conversation going and support each other on this fitness journey!


Felix Figueroa

CrossFit Fig Team

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