Do I Have To Be In Shape To Start CrossFit?

start crossfit

Too many people think they can’t start CrossFit until they’re already fit. Well, we’re here to tell you that waiting until you’re “in shape to start CrossFit” couldn’t be further from the truth. That’s like saying, “I can’t do a yoga class because I’m not flexible.” Well, isn’t that the reason why you should do yoga? Right?

Start with the Fundamentals

At CrossFit Salus, we take all our new members through the fundamentals first, we call it on-ramp, before they jump into a regular class. Our experienced trainers will show you how to exercise with the right movement patterns and pain-free range of motion and to do so with confidence.

Completing this course before you jump in to the group class is a critical component to ensure success over the long haul. If you’re still concerned about a group setting, there’s always the option to continue private training.

Explore Private Training >>

We’ll Help You Improve Your Fitness

We like to define “fitness” as an increased work capacity across broad time and modal domains. Huh?
Simply put, we’re going to increase your ability to perform XYZ as quickly (and safely) as possible or as much as possible. XYZ will be a functional movement or a combination of functional movements. Functional means that you’ll be able to transfer it over to your everyday life.

When you increase your capacity to perform XYZ, you’ll increase your quality of life…

One of the biggest reasons we urge you to start sooner than later is that if you wait to “get in shape,” you’re going to have to move. And how you move is very important to staying fit.

We like to call this concept: movement patterns.

Often, when beginners start the “getting in shape” process without the guide of an experienced trainer, it can lead to poor movement patterns which only lead to pain. We’re not talking about muscle burn, we’re talking about tension and discomfort that comes sometimes during, but a lot of times, after a workout.

Pain sucks. It makes everything harder. Including sleeping. Once that pain surfaces, workouts tend to stop and you’re back to square one without knowing where to turn. If that sounds like something you’ve experienced before, you’re not alone.

Am I Too Old to Start CrossFit?

We get it, as we get older, our bodies change. Maybe there’s more aches and pains, maybe you find foods affect you differently. But when it comes to CrossFit, age is just a number. CrossFit is for anyone and everyone.

The cool thing about CrossFit is that the workouts are scalable to all levels of individuals…and all ages.

Many of the amazing members in our community actually started CrossFit after the age of 40. While the majority of our members fall within the 35-44 category, we have incredible athletes in their 60s as well.

Not only that, but we’re also proud of our new and pregnant mammas who make the time to workout. Our coaching staff is are experienced and knowledgeable to guide them through safe and effective exercises as their body changes.

All Levels Welcome at CrossFit Salus

When you’re ready to start CrossFit in the group setting, our coaches are there to provide appropriate modifications for any exercise, any workout, based on your level. Plus, every class is broken down into three levels for CrossFit: Smart Start, Fitness and Performance.

If you choose to perform the Smart Start track, you’ll be working with lighter weights and beginner-friendly movements.

Fitness is the next step up.

And if you choose to do the Performance workouts, you’ll be advancing to heavier weights and more advanced movements. But, remember, we always offer modifications. That means, that no matter how in shape you are, no matter your age…. everyone in the room gets to experience the same stimulus during the workout.

What makes CrossFit so fun and challenging is that, regardless of your level, there is always a new skill to master or a weakness to work on. We’ve all struggled through achieving our first double-under, unassisted pull up and hero WOD before. That’s what makes CrossFit such a tight-knit community. Everyone here understands your struggles and celebrates your success right alongside you.

Whether you’ve been coming to class for a few months ready to kick it up a notch or you’re a seasoned competitor wanting to master advanced movements, our coaches are here to help you reach your goals.

Schedule your drop-in class today >>


If you’re still not convinced to start CrossFit, we encourage you to try our new CrossFit XPRESS. This class is designed for all levels. Whether you’re just starting out or looking to supplement your current training regimen, this 30-minute, high paced workout is for you.

No barbells or heavy weights here. Just heart rate.

Prepare for Your First CrossFit Class

Don’t let these thoughts keep you from trying something new and fun. Yes. Fun. Come join us at CrossFit Salus, because we can’t wait to cheer you on and show you how much more there is to life than waiting to “get fit” first.

Give it a try, you’ll be happy you did.

At CrossFit Salus in Middletown NJ, our coaches are experienced in gymnastics, mobility, endurance training, olympic lifting, powerlifting and nutrition.

We’re committed to providing a supportive and challenging environment for our members to develop and maintain health and fitness for life.

Got questions? We’re here to help!

  • Call us to talk through your questions (732-800-1269).
  • Schedule a “no sweat” intro to sit down and talk (
  • Drop in for a class and try it out today!