Intensity is a key element to achieving results, whether it’s building strength, improving endurance, or enhancing overall fitness. But what exactly does “intensity” mean, and how should it be approached? At its core, intensity refers to the effort and speed with which you perform a workout, but it's not simply about going as hard or as fast as possible. Intensity is a variable that should be scaled according to each individual's fitness level and only increased once proper mechanics are mastered.
Before diving into intensity, it's crucial to understand the CrossFit mantra: mechanics, consistency, then intensity.
This structured approach ensures that you are not sacrificing safety for the sake of intensity.
One of the most important things to understand about intensity is that it is relative to each individual. What might be intense for a seasoned athlete could be too much for a beginner, and that’s perfectly okay. CrossFit is designed to be scalable, meaning that workouts can be adjusted in terms of weight, speed, and movement complexity based on a person’s fitness level and ability.
For example, a workout that prescribes a heavy barbell for an experienced athlete may be modified to a lighter weight or even bodyweight movements for someone newer. Both athletes are experiencing intensity, but in a way that is appropriate for them. The goal is for each person to work at a level that challenges them without compromising form or safety.
So why is intensity so important? Intensity is what drives results. It’s the element that pushes you to adapt, grow, and improve. Intensity increases the body’s demand for oxygen, engages more muscle fibers, and challenges both physical and mental limits. Over time, this leads to greater fitness gains, including increased strength, cardiovascular endurance, and metabolic conditioning.
However, intensity should not be confused with recklessness. It’s not about going as fast as possible at the expense of good form or lifting heavy without mastering the technique. When approached correctly, intensity is about performing movements with precision and control, while still challenging yourself to go a little harder than you did before.
Balancing mechanics, consistency, and intensity is key to long-term success. While intensity is what drives progress, it should always be applied within the context of good movement. Coaches at Delaware Fit Factory emphasize the importance of learning the basics first, then gradually increasing intensity as athletes become more proficient and consistent with their movements.
It’s also essential to listen to your body and scale intensity to what’s appropriate for you on any given day. Some days you may feel ready to push your limits, while other days you may need to dial it back—and that’s completely normal.
Intensity is a powerful tool for improving fitness, but it must be approached with care and respect. By focusing on proper mechanics and consistency first, athletes can safely increase intensity in their workouts, allowing them to experience the full benefits while minimizing the risk of injury. Remember, intensity is relative and should always be scaled to your individual fitness level. Keep progressing at your own pace, and intensity will naturally follow as your mechanics and consistency improve.
