Will CrossFit Help Me Gain Weight and Build Muscle?

CrossFit can be a great way to help you achieve your body composition, fitness and strength goals. However, the outcome is often determined by your diet.

By Megan O'Connell

Published September 2, 2020.

CrossFit can be a great way to help you achieve your body composition, fitness and strength goals. However, the outcome is predominantly determined by your nutrition and diet, rather than your training.

CrossFit is a high-intensity, constantly varied form of training which includes a number of modalities, such as strength training, bodyweight training, gymnastics, conditioning and functional training.

In most CrossFit programs, strength training is performed at least twice per week, which is often sufficient for gaining muscle mass. However, in order to build muscle mass and gain weight, you will need to be eating in a calorie surplus, meaning that you will need to eat more calories than you burn each day.

Use an online calculator to work out your total daily energy expenditure, remembering to factor in the amount of training you do each day. Add approximately 500 calories to this in order to determine your necessary daily calorie intake for building muscle mass. Reassess your calorie intake at least once per month. If you are not gaining weight at a sufficient rate, simply increase your calorie intake by approximately 100 calories at a time.

Building muscle mass takes time and often takes much longer than losing fat. In order to build a significant amount of muscle, you will need to adhere to your training and nutrition for an extended period of time. CrossFit is generally done in groups, making training more fun, which generally increases the chances of you adhering to your training and persevering over time.

In short, CrossFit can be a great way to gain weight, build muscle and become a part of an amazing community, but in order to achieve the results you want, you will need to focus on your nutrition, recovery and overall lifestyle.