Strength is at the base of the CrossFit fitness pyramid. It affects everything that we do, and we train it daily.
There are principles to follow in order to get stronger, and many methods to get there. CrossFits methods are proven by the hundreds of thousands of people who have walked into CrossFit gyms and discovered strength they never knew existed. It would only take a quick internet search to find testimonials from CrossFitters who can now lift their own bodyweight, climb a rope, do a push, and have the confidence to move heavy weight across a variety of exercises.
CrossFits method of making you strong focuses on the functional lifts: deadlift, squat, press, and variations of each. There’s also a large component of bodyweight exercises, all of which assist in building strength.
Functional lifts are the best choice for building strength, because they allow you to lift more weight. For example, you can probably deadlift your bodyweight, but there’s no way you can bicep curl it. You’re therefore more likely to get stronger by doing deadlifts, because you’re about to apply more mechanical tension to your body. Mechanical tension is the number one variable for getting stronger – ala lift heavy things.
CrossFit stands alone in the functional fitness world in its dedication to strength training. It brings in methods from powerlifting, olympic lifting, strongman, gymnastics, callisthenics and bodybuilding and puts them in an environment where the best ideas can flourish. This is why in a CrossFit gym you’ll have barbells, kettlebells, olympic rings, dumbbells, ropes, chains, tyres and bands. CrossFit embraces an “open source,” philosophy, where we can use whatever modalities are available to get stronger.
To explain how CrossFit gets you stronger, let’s look at how we actually get stronger. We can get stronger in two main ways, by making physical adaptations and psychological adaptations. Physical adaptations are muscles, tendons and ligaments getting stronger, and is seen when you look in the mirror after a set of bench presses and see those delightful new muscles on display.
Psychological adaptations are a bit more interesting, and have to do with the nervous system developing when we strength train. The nervous system is what lets you lift that heavy object, and if it’s well trained, it will allow you to express the upper limits of your capacity.
A good strength program trains both the physical and psychological. That means lifting enough weight, frequently enough, to create the necessary stimulus — while also giving your body enough rest and fuel to adapt. It also means challenging yourself in ways that help your brain and nervous system fire more efficiently. Ever heard someone say “I don’t think I could lift that”? Sometimes the body is ready, but the nervous system isn’t. Strength training teaches you to break through those limits.
In CrossFit, we do this through consistent exposure to the core lifts, while also mixing in tempo work, pauses, time under tension, heavy singles, and volume work. There’s a method to the madness. You’ll build not only the ability to lift heavier loads but also the awareness of how to move with control and confidence — even when you’re tired, even under pressure.
Another key piece? Movement quality. Strength is only useful if it’s usable. That’s why we obsess over technique at FitLab. It’s not just about looking pretty — it’s about reducing risk and maximising output. A technically sound squat will always be stronger and safer than one built on shaky foundations. This is why every new member goes through our 6-session onboarding program — to learn these movements properly from day one. Strength is a long game, and we want you to start with the best foundation possible.
We also believe strength should serve a purpose beyond the gym. Whether it’s lifting your kid, carrying shopping, climbing a mountain, or just walking tall with confidence — strength makes you better at life. And here’s the thing: everyone can get stronger. Yes, everyone. We’ve seen 70-year-olds deadlift for the first time. We’ve seen nervous beginners become the strongest in the room after a year. We’ve watched members rebuild strength after injury or pregnancy and come back even better.
And they didn’t do it with machines or mirrors. They did it by showing up, moving well, and lifting real things — with good coaching, great programming, and the support of a like-minded community.
So when we say strength is the foundation of fitness, we mean it. Without strength, endurance falters. Without strength, power has no base. Without strength, there is no resilience — physically or mentally.
Keen to get stronger? Schedule your initial consultation and get started today.
Steve Hennessy-Maia – Owner and Head Coach at FitLab CrossFit 3000
