If you’ve been scrolling through fitness content or chatting with gym-savvy friends, chances are you’ve heard of F45 Training. This high-intensity, team-based workout has exploded in popularity worldwide, combining functional training with a fun, fast-paced group atmosphere. But does it really deliver results?
In this F45 training review, we’ll break down what F45 is, who it’s best for, what to expect, and whether it lives up to the buzz. Whether you’re a beginner or a seasoned gym-goer, this deep dive will help you decide if F45 is the right fit for your fitness journey.
🔍 What Is F45 Training?
F45 stands for Functional 45-minute training. The workouts focus on high-intensity interval training (HIIT), circuit training, and functional movements that mimic everyday activities like lifting, pushing, pulling, and squatting.
Each workout is:
- 45 minutes long
- Coach-led
- Group-based
- Ever-changing (no two workouts are the same)
Classes alternate between cardio, strength, and hybrid sessions. The schedule usually includes themed days like “Hollywood” or “Panthers,” each offering a different challenge.
💪 F45 Training Pros
✅ Fast, Effective Workouts:
You get a full-body burn in just 45 minutes — ideal for busy schedules.
✅ Variety Keeps It Interesting:
No two sessions are alike, which helps prevent boredom and plateaus.
✅ Community and Accountability:
The group setting and coach encouragement boost motivation, especially for beginners.
✅ No Guesswork:
You just show up and follow the screens and instructions — great for people who don’t want to plan their own workouts.
✅ Scalable for All Levels:
Every movement can be modified, making it a solid option for both beginners and advanced athletes.
⚠️ F45 Training Cons
❌ Pricey Membership:
F45 can be more expensive than traditional gyms or even boutique studios. Expect to pay $150–$200/month, depending on location.
❌ Can Be Intense for Newcomers:
Even with modifications, the workouts are fast-paced, which might feel overwhelming if you’re brand new to exercise.
❌ No Dedicated Equipment Use:
You won’t find treadmills, squat racks, or heavy lifting — it’s mostly bodyweight, dumbbells, kettlebells, and functional gear.
❌ Limited Personalization:
Although coaches help correct form, the group format limits how much personalized attention you get.
⏳ How Long Does It Take to See Results from F45?
Many people begin to see physical and performance improvements within 3–4 weeks if they attend at least 3 sessions per week and pair it with proper nutrition. Expect:
- Increased stamina
- Leaner body composition
- Improved strength and coordination
F45 also offers 8-week challenges with guided meal plans, goal setting, and tracking — a great way to fast-track your results.
🧍 Is F45 Training Good for Beginners?
Yes — F45 is beginner-friendly! Each workout is designed to be scalable, and the coaches are trained to offer regressions for all exercises.
You’ll benefit from:
- Guided workouts (no need to plan)
- Clear movement demos on screens
- Supportive team atmosphere
Tip: If you’re new, tell your coach before class. They’ll keep an extra eye on you and offer helpful cues.
🔁 Is F45 Three Times a Week Enough?
Absolutely. Attending 3 sessions per week can deliver great results, especially if you’re consistent and support your training with good nutrition and recovery.
For best results:
- Mix up cardio and strength sessions
- Stay active on rest days (walks, yoga, light movement)
- Prioritize sleep and protein intake
If you’re targeting fat loss or muscle tone, 3 sessions plus smart lifestyle habits will work wonders.
📉 Why Is F45 Struggling as a Company?
F45 experienced rapid expansion, but like many fitness franchises, it faced challenges post-pandemic. High operational costs, increased competition, and franchisee concerns about profitability have contributed to its financial hurdles.
However, the workouts and community remain strong, and many locations continue to thrive thanks to loyal members and solid training results.
❓ People Also Ask
How long does it take to see results of F45?
Most people see results within 3–4 weeks if they attend regularly and eat well. Their 8-week challenge accelerates transformation.
Is F45 Training good for beginners?
Yes, the workouts are scalable, coach-led, and supportive. Beginners receive modifications and guidance.
Is F45 3 times a week enough?
Yes, three sessions per week, especially when paired with healthy habits, are sufficient for noticeable changes.
Why is F45 struggling?
The company faced financial challenges post-COVID, including high franchise costs and overexpansion, but many locations remain successful and active.
🏁 Final Verdict: Should You Try F45?
If you’re looking for a high-energy, results-driven workout with structure, support, and variety, F45 Training is worth trying. It’s perfect for anyone who thrives in a group setting and doesn’t want to think too much about programming or planning.
While the price tag may be steep, the benefits in energy, strength, and community can make it worthwhile — especially if you commit consistently.