“Should I do Conditioning or Just Lift?”
I get this question all the time:
Let’s break it down so you can choose the best approach to build strength and muscle—no matter which path you take.
The Workout That Changed Everything
When CrossFit burst onto the scene, it was a game-changer. It combined strength and conditioning in a way we hadn’t seen before. One day, you’d be hitting heavy back squats, and the next, you’d be powering through snatches, burpees, box jumps, and gymnastics—sometimes all in one session.
Say what you will about CrossFit, but it wasn’t boring. And it delivered results. People got stronger and fitter.
But over time, a problem emerged.
The intensity was relentless. Injuries, burnout, and fatigue crept in. Worse, the high-intensity focus often kept people from achieving one thing they wanted most: more strength and muscle.
Enter PR Performance
I set out to solve that problem with PR Performance, blending:
Progressive overload to target muscles effectively without chaos.
Conditioning formats that reduce injury and burnout.
More strength opportunities beyond a rushed 10-minute squat session.
And to keep things exciting for CrossFit enthusiasts, I kept a mix of Olympic lifts, gymnastics, and variety—ingredients that became the backbone of the Functional Endurance track on The PR Training App.
But That Wasn’t Enough…
A new group emerged—athletes who were seeing incredible results but falling in love with bodybuilding.
CrossFit was about performance. Mirrors, bicep curls, and chasing aesthetics? Not part of the culture. But these athletes couldn’t deny how much they loved seeing defined muscles, building strength, and feeling less pain.
So, I created Aesthetics in The PR Training App to give them:
Less painful metcons, more intense pumps.
A focus on aesthetics without apology.
Conditioning only once a week that still built muscle.
Should You Add Conditioning?
Success comes from finding a routine you enjoy, do consistently, and give great effort to. If lifting fires you up, go all in. If you’re inspired by a workout that includes conditioning, lean into that.
I’ve seen people build muscle and lose fat with both approaches. Choosing conditioning doesn’t make you “weak,” and skipping burpees for a bicep finisher doesn’t make you any less of an athlete.
But if you’re unsure where to start, here’s a guide:
LIFT + CONDITION
You love to sweat and breathe hard.
You want to improve cardio alongside strength.
You’re less active outside the gym and want a higher energy output.
Conditioning workouts keep you motivated.
Cardio is a weakness, and the gym is where you’ll address it.
Your stress levels are balanced, and high-intensity work feels sustainable.
LIFT ONLY
You want to maximize muscle growth.
You do cardio elsewhere (running, biking, jiu-jitsu, hiking).
Lifting is your favorite form of training.
You’re burned out from high-intensity conditioning.
You’re a cardio lover, but strength is your weakness, and it’s time to focus.
Life outside the gym is stressful, and lifting gives you the control you need.
My Own Experience
I’ve trained in all these styles and enjoyed them in different seasons. Right now I’m leaning into my Aesthetics while racking up more steps outside the gym. Others prefer Functional Endurance to maintain that connection to conditioning after moving on from CrossFit.
The beauty? When your training builds strength and muscle and your daily movement is on point, conditioning becomes a matter of what you enjoy most—the thing that keeps you eager to come back.
Which do you love?