I stumbled into CrossFit by accident while searching for a new Brazilian Jiu-Jitsu (BJJ) gym in my new town. COVID had made training difficult, so I was desperate to find a way to stay active.
At a local fall festival, I came across a booth featuring an assault bike challenge—whoever pedaled the hardest in a given time (measured in calories) won a three-day trial at the local CrossFit box.
Naturally, I had to give it a try.
I can’t remember if I won, but I got the three-day trial. I showed up on Monday and never looked back.
What started as a way to burn off energy from missing BJJ has turned into something that has changed me—both physically and mentally. But how, exactly?
Understanding Physical and Psychological Impacts
Before diving into the effects, it’s important to establish what I mean by “physical” and “psychological” impacts.
Physical Impacts: Observable and Measurable
Physical impacts are the direct effects that activities, habits, and conditions have on the body. These can be tracked through weight, muscle growth, endurance, energy levels, and overall health markers like blood pressure and hormone levels.
Physical impacts include:
- Stress: The Body’s Fight-or-Flight Response. When stress levels rise, the body reacts in noticeable ways:
- Heart Rate Spikes
- Headaches & Muscle Tension
- Fatigue & Insomnia
- High Blood Pressure
- Exercise: The Body Adapts and Strengthens. Regular movement improves overall health and function.
- Stronger Heart and Lungs
- Increased Muscle Strength
- Weight Loss and Fat Reduction
- Lack of Sleep: The Body’s Recovery is Disrupted. Poor sleep negatively affects nearly every system in the body
- Weakened Immune System
- Brain Fog & Sluggishness
- Hormonal Imbalances
- Slower Recovery
- Poor Diet: Fueling the Body Improperly. What you eat directly impacts how your body functions
- Weight Gain & Increased Body Fat
- Digestive Issues
- Lower Energy Levels
- Inflammation & Joint Pain
- Injury or Illness: When the Body is Compromised. Physical damage or sickness takes a toll on everyday movement.
- Pain & Stiffness
- Muscle Atrophy
- Weakened Immune Response
- Longer Recovery Time
Psychological Impacts: Affecting Thoughts, Emotions, and Behavior
Psychological effects are often less visible than physical ones, but they play a crucial role in motivation, stress management, and overall well-being. These impacts shape how we think, feel, and interact with the world around us.
Psychological impacts include:
- Positive Experiences: Growth and Resilience. Not all psychological impacts are negative—movement and accomplishment can reshape mental health
- Increased Motivation
- Better Self-Confidence
- Happiness & Fulfillment
- Stress & Anxiety: The Mind in Overdrive. When the brain perceives a threat—real or imagined—it triggers a stress response
- Feeling Overwhelmed
- Irritability & Mood Swings
- Difficulty Focusing
- Depression: When Motivation Fades. A prolonged state of low energy and disinterest can take a toll.
- Persistent Sadness
- Loss of Interest
- Withdrawal from Social Activities
Now that we’ve established a baseline, let’s explore how CrossFit has influenced both aspects in real life.
The Effects of CrossFit on Physical Fitness and Quality of Life
To assess these effects, I’ll share both personal experiences and scientific findings.
| Title | Authors | Date |
|---|---|---|
| The Effects of CrossFit® Practice on Physical Fitness and Overall Quality of Life | Manoel Rios, David B. Pyne, andRicardo J. Fernandes | 2025 |
Personal Observations
In 2023, I went in for an annual check-up—something I rarely do. While I don’t recall all the numbers, two things stood out:
- Testosterone: 89 (extremely low)
- Pre-diabetic markers
I re-tested in 2024 and 2025. Without taking any prescribed medication or testosterone replacement therapy (TRT), my testosterone naturally increased to ~340, and the pre-diabetic markers disappeared.
What changed?
- CrossFit®– I increased my physical activity, focusing on Olympic weightlifting.
- Weight Loss – I dropped from 260 lbs (COVID times) to 220 lbs
My Mom’s Story: CrossFit at 70
My mom, now 70, started CrossFit through a program designed for older individuals. On her first day, the coach asked her to pick up a 2 lb kettlebell.
She declined.
The coach tried to relate it to picking up groceries. My mom responded, “My husband does that.”
The coach, without missing a beat, replied, “Well, not today.”
With some hesitation, she bent over, picked up the kettlebell, and slowly stood back up. It was a huge win for her that day.
One year later, in 2025, she completed the CrossFit Open in the Foundations class. Now, she:
- Bear crawls;
- Overhead lifts 35 lbs
- Deadlifts 55 lbs
Her “clumsiness” is gone, knee and back pains have vanished, and she walks faster than my dad now. More importantly, she has a new sense of purpose and a supportive community.
What did she change? She started moving again, three times a week at her CrossFit box and now finds a need to introduce a little “fitness” in her daily life activities.
Scientific Findings on CrossFit’s Impact
To back up my personal experiences, let’s turn to science.
A 2025 study published in the International Journal of Environmental Research and Public Health by Manoel Rios, David B. Pyne, and Ricardo J. Fernandes examined the effects of CrossFit on physical fitness and mental well-being and compared their outcomes to those proposed by the American College of Sports Medicine (ACSM).
Here is what they found:
- Structured CrossFit® programs have led to improvements in maximal strength and muscular endurance, with substantial increases in squat performance observed in both untrained and recreationally active individuals.
- When doing different CrossFit® workouts, people’s heart rates often stay above 90% of their maximum—which is close to the highest level of effort the body can handle, according to fitness guidelines defined by ACSM. This high level of exercise intensity can lead to both short-term and long-term improvements in heart and overall fitness, no matter how long the workout lasts.
- CrossFit® workouts have a tendency to materially impact an individuals Heart Rate Variability (HRV). This is important because this is often used to measure how the body adapts to training. Drops in HRV as shown in the study suggest that CrossFit® workouts are a stressor to an individuals nervous system. Meaning you must ensure proper recovery, build a tolerance for the intensity.
- The study found that CrossFit® workouts create a high metabolic demand (where high is the creation of lactic acid (La-) in excess of 10 mmol/L, with different workouts affecting energy systems in unique ways. Monitoring lactic acid levels and workout intensity can help optimize training plans, balance anaerobic and aerobic development, and prevent overtraining.
- The type of circuit training you find in CrossFit® was found to have positive impacts on an individuals strength, endurance, power and overall fitness. The uniqueness comes in how CrossFit® merges different modalities like cardio with strength training and gymnastics. This approach was shown to enhance multiple physical abilities at once.
- CrossFit® training was also shown to positively impact male hormone levels over time, increasing testosterone (an anabolic hormone that promotes strength and muscle growth) while lowering cortisol (a stress hormone, helps break down fat and protein for energy). Women did not see the same hormonal changes.
- Beyond physical fitness, CrossFit® can improve mental health, motivation, and cognitive function. They found that People stick with CrossFit® because of internal motivators like enjoyment, challenge, and a sense of belonging, rather than just external factors like weight loss or competition. The social aspect of CrossFit®, including group workouts and a supportive environment, played a key role in long-term participation.
- The study found that CrossFit® positively impacted an individuals mental abilities such as short-term spatial learning, visual pattern recognition, and self-control (inhibitory control). The physical stress of CrossFit® stimulates neurotransmitters like endorphins and dopamine, which are key for motivation, mood regulation, and the learning process. Intense exercise promotes neuroplasticity, meaning it helps the brain form new neural connections. This can improve problem-solving, adaptability, and overall cognitive flexibility.
Movement Matters
CrossFit was never just about the Games. At its core, it was designed to improve General Physical Preparedness (GPP)—helping people stay active, move well, and tackle life’s daily challenges. Whether it’s riding a horse, carrying groceries, or going for a hike, the goal has always been functional fitness for real life.
For me, CrossFit didn’t just improve my fitness—it reversed hormonal imbalances, improved my metabolic health, and helped me regain control of my body. I went from low testosterone and pre-diabetes to a healthier, stronger version of myself—all without medical intervention, just movement and consistency.
For my mom, CrossFit gave her mobility, strength, and confidence she didn’t know she had. One year ago, she struggled to lift a 2 lb kettlebell. Today, she’s bear crawling, overhead pressing 35 lbs, and deadlifting 55 lbs—all at 70 years old. Her clumsiness is gone, her chronic pain has faded, and she’s moving through life with newfound energy.
Science backs this up. Research shows that CrossFit enhances strength, endurance, and cardiovascular fitness while positively impacting mental health and motivation.
Whether it’s CrossFit® or another form of training, the core message remains: movement matters. No matter your age, experience, or starting point, the ability to move—and keep moving—can change everything.