First F45 class: What to expect

Over the years, I've experimented with a variety of fitness classes, including HIIT, dance cardio, indoor cycling, Pilates, and yoga, while also incorporating weightlifting and treadmill workouts at the gym.

Despite trying numerous options, I had never found a workout compelling enough to commit to a full membership—until I discovered F45 Training in late 2022.

A year and a half and over 250 classes later, F45 Training has become my primary form of exercise.

With over 1,700 studios in 65 countries, F45 Training offers functional, high-intensity group fitness classes.

Joining F45 pulled me out of my fitness rut, but what keeps me engaged are the 45-minute sessions that seem to fly by; the variety of classes, movements, and body focus areas; and the supportive team environment.

I've attended classes at seven different F45 locations across four cities worldwide, and with F45 Passport—a new feature for unlimited members allowing six free drop-in classes monthly at any global studio—I plan to visit even more.

F45 membership pricing varies by location. A single drop-in class starts at $30, and a seven-day trial can be as low as $7, depending on your area. Find more details on F45 costs here.

Having tried various fitness classes, I understand how daunting it can be to step into a new workout. Keep reading to find out everything you should expect from your first F45 Training class and read my honest review.

What Is F45 Training Like?

F45 Training focuses on 45-minute functional training sessions that mimic everyday movements like pulling, pushing, and lifting.

Each day, workouts fall into one of three categories: cardio, resistance training, or a hybrid of both.

The schedule is designed to alternate between cardio and resistance-training days, enabling members to attend daily without fatigue.

Cardio classes typically involve a mix of ERG machines like rowing machines, SkiErgs, and exercise bikes, along with bodyweight exercises, while resistance days incorporate strength training equipment such as kettlebells, Y-bells, dumbbells, and barbells.

Though you’ll have a general idea of the class type you’ve signed up for (cardio, resistance, or hybrid), each session differs in terms of station numbers, timing, and movements.

I favor F45 Training over similar group fitness classes that blend HIIT and strength training due to this variation.

For instance, Barry's Bootcamp alternates between weights and treadmill running, and Orangetheory Fitness combines treadmill, rowing, and floor exercises, while F45 Training varies its equipment and exercises every class.

In my experience, instructors can greatly influence a fitness class.

However, F45 Training workouts are pre-formulated and displayed on screens, so class members can easily follow along, eliminating the need to choose classes based on the instructor.

Of course, F45 coaches are present to assist with form, prevent injuries, and lead classes, but they don’t create the workouts themselves.

I've also observed that F45 Training provides a more welcoming atmosphere compared to other group fitness classes.

The energy isn’t overly intense or macho, and members are typically friendly. Additionally, since everyone is focused on different stations and moves, I’ve never felt self-conscious or worried about others watching me, which is often a concern when you're new to a fitness class.

What to Expect at Your First F45 Training Class

Prepare for your class by knowing which type you’re attending, as indicated during sign-up. I recommend arriving 10 to 15 minutes early for your first F45 Training session.

Upon arrival, a coach will likely inquire about any injuries or exercises you’re avoiding.

At the beginning of class, you’ll be directed to the blue turf, where members gather while coaches explain the format and each station, and demonstrate the movements.

Although the quick demos might seem overwhelming, rest assured you won’t need to memorize any moves—multiple screens throughout the room display timers and videos of athletes demonstrating each movement and station during the class.

The group will then break up for a warmup, also instructed on-screen, which includes basic movements like arm circles, inchworms, and spinal twists.

During this time, a coach will assign you a number indicating your starting station. Once at your station, you’ll usually have one or two partners to move through the class with you.

The screens and coaches will always guide you on what to do next, whether it's to move to a different station, stay put, or take a hydration break. Classes always conclude with a quick stretch and cooldown.

F45 Training Tips for Beginners

• Pay attention to the demonstrations. Arrive on time and watch the coaches during the introduction and demo. While the screens provide reminders of your next move, it’s helpful to familiarize yourself with the exercises beforehand.
  
  
• Seek assistance from coaches. For those new to weightlifting, resistance-training classes may be challenging. If unsure about an exercise, ask a coach for help with form and setup to avoid injury. Don’t hesitate to request a modification if needed.
  
  
• Listen to your body. F45 workouts often challenge your endurance. On cardio or hybrid days, pace yourself, take breaks, and modify movements when necessary to conserve energy for the entire session.
  
  

What to Wear and Bring to F45 Training

For resistance-training days, I suggest wearing flat gym shoes to prevent injuries.

I alternate between my favorite cross-training sneakers, the On Cloud X 3 Training Shoe ($150) and Under Armour Unisex UA SlipSpeed Training Shoes ($120).

I also recommend weightlifting gloves, like the Contraband Pink Label Women's Micro Weight Lifting Gloves ($23), to avoid blisters, calluses, and skin tears on your hands.

Wear workout clothes you feel comfortable in, opting for sweat-wicking and supportive activewear.

I prefer a workout tank and full-length leggings (instead of shorts) for freedom of movement and additional support for floor exercises.

My go-to matching sets include the Lululemon Align Halter Tank Top ($49, originally $68) and Lululemon Align High-Rise Pant 25" ($98), the Beyond Yoga Women's Spacedye Slim Racerback Tank ($68) and Beyond Yoga Women's High Waisted Midi Leggings ($87, originally $97), and the Vuori AllTheFeels Tank ($74) and Vuori AllTheFeels Legging ($98).

Most studios provide sweat towels, but it’s worth checking in advance to confirm. And don’t forget to bring a water bottle—you’ll need it.

Source: popsugar

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.