r/f45

I’m considering signing up at my local studio soon. Mid-30s, athletic-ish (in high school), coach football, and try to lift on my own plus a 3-mile treadmill walk most days. Lifting’s taken a backseat the past couple months with some life changes, so I’m looking to get back into a regular routine — and the group vibe is what draws me to F45. Only hesitation is an old back injury, and I know I’ll push too hard trying to keep up.

A few questions:

1. Is it normal to scale weight/pace early on?
2. Do trainers actually help with modifications if I flag the back?
3. How big are classes typically?
4. Want to eventually go weekday mornings — how do you recommend I work up to that pace?
5. Can you visit other studios on one membership?
6. Any intro classes, or can I pop in during the day to check it out first?

Thanks — especially interested in hearing from anyone who started with a previous injury.

I quit back in December 2024 and gave up my founders rate ($179). Lately I have really been missing F45 and looked into it and it’s $230! I can’t justify paying $50 more for basically the same thing. Does anyone know if they run founders rate sales?

Hi All,

TLDR: Has your Cardio improved significantly more than weightlifting or gains observed in the mirror?

--‐-----------------------------------------------------------------------

I have been going to F45 consistently for 8 months averaging about 4 workouts a week. For reference, I am 6'2" 235lbs, 22% BF.

I have found my muscle mass has barely changed and only gained about 5-6lbs of muscle since I have started and disappointed with these results. I believe the cause for the lack of results is me wanting to pace myself throughout the workouts and going to 80-90% of my capability instead of failure because of the short rests.

On the positive side, my cardio has improved tremendously. I play softball and last summer (before f45) I would need a 5 minute break if I ran around the bases. This summer I can do a full sprint and just need a few breathes till I am ready to play again. Im not just happy with these results but shocked in the cardio aspect.

I am reaching out to see others experiences with results, if you have experienced similar results going to F45

Thank you F45- I made the flight!!

I am in Costa Ric a beach town now. I had a 70 minute connection in Houston on my way. Should be Ok- I do not check luggage.

Well, for first time ever on this trip (14 so far) we were 33 minutes late getting out of gate. All the flight I did the only thing to do- not worry about it. Then we got to gate and we had to wait for other planes etc.

I was 10 rows back- of course the first row had problems gathering luggage. I got off plane, asked what gate to go to and booked it- me and luggage- from Terminal C to last one in E.

I got to desk and was told they changed gates- did not even stop- headed to other. Arrived with no passengers left- they rushed me in. I made it.

I thank F45 for all the cardio, the sled pushing & pulling.

Monday July 6: Pipeline

stations: 9

pods: 1

sets: 1

laps: 4

timing: 40” work 20” rest

1. battle ropes 10x singles 5 doubles
2. ski erg regular
3. deadball ground to shoulder & reverse lunge
4. ybell skier swing + shoulder press
5. sit up into incline box push up
6. bike erg sprint
7. flutter kick
8. dumbbell single thruster
9. shuttle sprint

Tuesday July 7: Tokyo Disco

Stations: 12

Pods: 2

Sets: 3

Lap: 1

Timing: 35” work 25” rest

1. dumbbell flat bench alternate chest press
2. kettlebell alternate floor row neutral grip
3. revo front raise tempo
4. ybell seated shoulder press one & half
5. dumbbell rear delt kickback
6. chin up banded hold
7. single kb racked box step up alternating
8. sandbag good morning
9. plate backloaded reverse lunges
10. GHR hamstring curls
11. dumbbell suitcase squat pause
12. barbell rdl

Wednesday July 8: Athletica

Stations: 9

Pods: 3

Sets: 4

Laps: 2

Timing: 20” work 10” rest

1. kettlebell swing
2. box explosive tep up
3. burpee over dumbbell step low
4. double leg mountain climber
5. ski erg explosive
6. cones deadball shuttle sprints place & carry
7. squat mid point alternate reverse lunges
8. bike erg sprint
9. dumbbell double clean and press

Thursday July 9: Zeus

Stations: 9

Pods: 3

Sets: 2

Laps: 2

Timing: 35” Work 25” Rest

Upper Body:

1. revo kneeling shoulder press
2. dumbbell bent over row underhand grip
3. barbell bicep curl
4. barbell shoulder press pulse
5. plate straight arm twists
6. kettlebell softbox bent over row
7. dumbbell lateral raise bent arm
8. dumbbell incline bench press 2 sec pause
9. ybell dpuble lying tricep extension tempo

Lower Body:

1. revo forward lunge pulse
2. dumbbell curtsey lunge
3. barbell rdl single leg
4. barbell back rack sumo squat one & half
5. plate cossack squat
6. single kb racked box step up alternating
7. dumbbell box bulgarian squat
8. dumbbell rdl
9. ybell riser calf raise

Friday July 10: Miami Nights

Stations: 12

Pods: 3

Sets: 1

Laps: 3

Timing: 40” work 20” rest

1. soft box explosive step ups
2. ski erg
3. bike erg seated
4. barbell squat press
5. ybell double renegade row
6. dumbbell bench seated alternate shoulder press
7. dumbbell rdl
8. kettlebell suitcase squat
9. speed sprawls
10. plyo lunges
11. bicycle ab crunch
12. push up jack

Saturday July 11: Riddler

stations: 18

pods: 6

Laps: 2

Timing:

Lap 1: 60/20, 1 set per station

Lap 2: 30/10 (set 1) and 30/15 (set 2)

1. ybell landmine rotation
2. ski erg regular
3. ybell flutter kicks
4. dumbbell bench seated shoulder press
5. dumbbell snatch single from hang position
6. dumbbell plank cross body pick up
7. agility box lateral run with tap
8. row erg
9. medicine ball jackknife
10. chin up underhand grip
11. barbell rdl
12. activation band bicycles
13. 2x push ups + 2x sprawls + 2x seal jacks
14. soft box jump staggered feet
15. hollow hold
16. dumbbell sump squat + bicep curl
17. kettlebell racked lunge alt 5x5
18. plate around the world + standing twist single leg

Sunday July 12: The Piston

Stations: 12

Pods: 1

Sets: 1

Laps: 3

Timing:

lap 1 & 2: 35” work 25” rest

lap 3: 40” work 20” rest

1. dumbbell rdl + double row
2. dumbbell step trainer chest fly
3. single kb sumo goblet squat
4. power band tricep pulldowns tempo
5. revo overhead split squat
6. frozen v sit
7. dumbbell box bicep curl to arnold press
8. barbell conventio nal deadlift
9. sandbag bent over row offset grip pulse
10. single kb forward lunge alternating
11. ybell double bicep curl twist center grip
12. landmine rotation side to side

I’m ready for a flair upgrade please. 😁

I’ve been lifting more consistently lately and my hands are starting to hate me. I know some people say gloves are unnecessary, but I’m not trying to tear up my palms every week just to prove a point.

I mostly do dumbbell work, cable machines, rows, pull movements, and some basic barbell stuff. I don’t need anything crazy, just something with decent grip, not too much padding, and enough wrist support that it actually feels useful.

I’ve tried cheap gloves before and they either stretched out, smelled awful, or made it harder to feel the weights properly.

For anyone who uses workout gloves, which ones have held up well? Anything you’d avoid?

Hello! I'm aware that these are two completely different programs when it comes to workout classes. However, I'm about to move to a new area and F45 is closer to my new place than Orangetheory is, so unfortunately may have to make the switch.

Just wanted to ask what have been people's experiences going from OTF to F45? Likes? Dislikes?

Let me know! Thank you!

Started at West End in 2014.

Moved to Toowoomba in 2017 and went there for a bit.

Came back to West End and joined again in 2019. Then they moved somewhere extremely big and went under.

Joined F45 Indooroopilly and after a bit they closed down.

Joined F45 Toowong and they also closed down.

Joined F45 Camp Hill and they closed down and created their own thing.

Joined F45 Paddington and last week guess what? They closed down.

I will miss it, but it's time to say goodbye. Too many nails in the coffin.

My manager knows that we all work other jobs and coach at the studio part time, yet he insists on in person meetings during the day as he refuses to come in on the weekends. I work in a school during the day and he’s expecting me to use my free periods to attend meetings that can be done online. I think he does this for his own benefit as he knew that we worked other jobs before and said she’d be accommodating of that. He was expecting me to take classes in my own time too when he knew about my other job and that I’m not into Hyrox. Is this normal at other gyms? A lot of us are feeling annoyed about this.

Hey all, for those who use a Garmin in their workouts, do you just record the workout as cardio from start to finish or do you use the buttons to have each workout time block save? Currently I just record start to finish but just want to know what others do.

Cheers

How do challenges work? My local f45 just posted but is there a specific pack or membership you have to buy? Or like a minimum class count or body measurements?

To work at F45 in Australia do you need a WWCC (working with children’s check)?

Concerning question about a trainer’s employee eligibility