At CrossFit Donelson, we consider ourselves a “strength and conditioning” gym, and our training reflects that description. We aim to develop fitness across a broad range of ten physical skills, including endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Among these adaptations, strength is somewhat unique because it creates a foundation upon which many of the others are built. For example, the stronger you are, the greater capacity you have for stamina, speed, or power output.
In contrast to the traditional view of strength as muscular contractile potential, CrossFit defines strength as “the productive application of force,” meaning it can be objectively measured by how much weight you move, rather than theorizing or making conjecture about your abilities.
Strength Training Isn’t Just for Athletes
Many people think that resistance training, whether lifting weights or bodyweight exercises, is reserved only for athletes or participants in competitive sports. Nothing could be further from the truth!
Everyone should be training to get stronger. Not only will it make your daily tasks easier, it can also help reduce muscle loss, increase bone density, improve posture, and decrease impact on your joints while doing other physical activities such as running. As you age, these benefits become increasingly crucial to your health.
Why “Strength Training” Sounds Scary – But Shouldn’t Be
I often hear from our members that barbells were intimidating when they first started at the gym, and I understand. You imagine picking up a heavy weight and hurting yourself, or at the very least learning poor form that could eventually lead to injury. But the truth is that resistance training, whether with a barbell or our bodies, is one of the safest and most effective forms of exercise you can do. But just to be on the safe side, our coaches are trained to be experts in human movement and communication, so we can guide you to a safe and effective workout in every session.
Think Strength Training Is Just Lifting Heavy? Let’s Clear That Up
At CrossFit Donelson, we routinely remind people that “heavy is relative.” This means that when the workout calls for a “heavy” lift, what is appropriate for an experienced member may be too heavy for someone else, or what is challenging for a beginner may be too light for a veteran. Just like intensity, heavy weight is relative to the individual. Your goal should always be to do what is right for you. Challenge yourself so you can grow, but don’t feel pressured to copy or compete with your neighbor.
Still don’t like the idea of touching a barbell? As I already said, there is more than one way to train strength – we have dumbbells, kettlebells, medicine balls, and many movements in which we use our own body for resistance training (push-ups, pull-ups, sit-ups, etc.). People often use one of these alternative options when they can’t or aren’t comfortable with a barbell. I guarantee you can find something to use at our gym.
Strength Training Looks a Little Different at Our Gym
Unlike some gyms where people train in isolation, we think group classes are the best for strength and conditioning. Not only will you be encouraged to push yourself by your peers and coaches, but you’ll have fun! Some people think those two are mutually exclusive, but the truth is that we’ve seen some of our best training sessions in large groups, because whether it’s friendly competition or a supportive environment, working out with people you like makes you try a little harder (and our gym is full of likable people).
We Meet You Where You Are, Not Where You “Should” Be
Our program is designed to be accessible, and our coaches are trained to guide each person to customize the workout for their ability level. We have no prerequisites for entry, no qualifiers to start, so no one can say they “aren’t fit enough.”
CrossFit is “infinitely scalable” so that anyone can do it, including you, no matter how strong or weak you think you are. Our only goal is that people leave at the end of class being a tiny bit fitter than you were an hour before, and as long as our members are willing to show up, listen to instruction, and work hard, we have a 100% success rate of progress.
The Real Goal: Move Better, Feel Better, Live Better
It can be easy to get lost in the pursuit of getting stronger, faster, or more skilled just for the sake of a better performance. But what we remind our members of on a regular basis is that the ultimate purpose of our program is to be better in life. Our classes are one-hour long, and they are designed to help you move and feel better the other 23 hours of the day.
Want to play a pick-up game of basketball? Do it. Want to chase your kids at the playground? Do it. Want to go on a weekend hiking trip with your friends? Do it. Nothing should physically hold you back from living your life to the fullest, and it’s our job to make sure that’s true for you.
Choosing the Right Gym Isn’t About Equipment, It’s About People
If you’re on board with strength training, but don’t know where to start, the first step is to find somewhere to do it, and perhaps more importantly, someone to do it with. As I said before, other gyms will provide you with the space and equipment, but we want to offer you something more – someone to teach you and even more people to walk alongside you in your fitness journey.
One of the biggest indicators of consistency and longevity in training is having a support system. Having a partner to workout with you doubles your chances of continuing this positive habit. Having a community of supportive friends and coaches to keep you accountable and enjoying the process? That’s exponentially more effective. We usually don’t like to brag, but our gym has one of the best workout communities. Don’t believe me? Check out what some of our own members have said.
Ready to Try It? Here’s How to Take the First Step
When you’re tired of trying to do it alone, or you want some guidance on how to strength train for health and longevity, schedule a Free Consultation with one of our coaches. We’d love to talk with you and help you find what you’re looking for!
Spencer Smith
Owner & Head Coach
