How often should I lift in the first 30 days?

Three sessions per week is plenty for a beginner. More is not better. Recovery is where adaptation happens.

No. Building visible muscle takes years of focused work. The first 30 days build neural efficiency and a small amount of lean mass. Most members feel tighter, not bigger.

What if I have an old injury?

That is what coaching is for. We screen for it on day one and program around it. Personal Training is the most direct path if you are working around something specific.

What 30 Days of Strength Training Does to Your Body

What 30 Days of Strength Training Does to Your Body from CrossFit BC. Week 1: neural adaptation. Week 3: energy shift. Day 30: measurable change. The honest timeline of what strength training does.

CrossFit BC is a coaching gym in Olympic Village, Vancouver, at 278 East 1st Avenue. We run CrossFit, HYROX race prep, Olympic weightlifting, small-group and 1-on-1 coaching seven days a week.