I’ve Been to 250+ F45 Training Classes — Here’s What to Expect For Your First

Over the years, I’ve tried various fitness classes ranging from HIIT, dance cardio, and indoor cycling to lower impact workouts like Pilates and yoga, mixing in weightlifting and treadmill work at the gym. I’d never enjoyed a workout enough to commit to a full membership — until I tried F45 Training in late 2022. A year and a half and over 250 classes later, F45 Training has become my main form of exercise.

With more than 3,300 studios in 67 countries, F45 Training offers functional, high-intensity group fitness classes. Joining F45 got me out of my fitness rut, but what’s kept me around is the 45-minute sessions that often feel like they’re flying by; the variation in classes, movements, and body focuses; and the encouraging team environment. I’ve now taken classes at seven different F45 Training locations in four cities across the world, and with F45 Passport — a new addition to an unlimited membership that provides members six free drop-in classes a month at any F45 studio globally — I plan on visiting more.

F45 membership pricing varies by studio. A single-drop in class is $30 and up, and a seven-day trial can be as little as $7, depending on where you live. Get more details on F45 costs here.

As someone who’s tried a variety of fitness classes, I know how intimidating it can be to try a workout for the first time. Keep reading for a breakdown on everything you should expect for your first F45 Training class and my honest F45 review.

What Is F45 Training Like?

F45 Training is centered on 45-minute functional training sessions, which focus on mimicking movements you use everyday, like pulling, pushing, and lifting. Each day, workouts will fall into one of three categories: cardio, resistance training, or a hybrid of the two. The schedule intentionally alternates between cardio and resistance-training workouts to allow for members to take classes everyday (if desired) without fatiguing. Cardio classes typically utilize a combination of ERG machines like rowing machines, SkiErgs, and exercise bikes and bodyweight exercises, while resistance days usually incorporate strength training equipment including kettlebells, Y-bells, dumbbells, and barbells.

Though you’ll have an idea of what to expect based on the class you signed up for (cardio, resistance, or hybrid) and formats are often repeated, every class looks different in terms of number of stations, timing, and moves. I prefer F45 Training to similar group fitness workouts that combine HIIT and strength training because of this variation. For example, Barry’s Bootcamp classes alternate between weights and running on a treadmill and Orangetheory Fitness uses a mix of treadmill, rowing, and floor exercises, while at F45 Training, equipment and exercises vary every class.

In my experience, instructors can often make or break a fitness class. But because F45 Training workouts are formulated in advance and displayed on screen so class members can easily follow along, you don’t have to book your classes based on the instructor. Of course, there are F45 coaches there to help with form, prevent injuries, and lead classes, but they don’t create the workouts themselves.

I’ve also found F45 Training to have a more welcome environment compared to other group fitness classes. The energy doesn’t feel super intense or bro-y, and members are typically friendly. In addition, because everyone is at different stations focusing on different moves, I’ve never felt self-conscious or worried about others paying attention to me, which can often be a concern when you’re new to a fitness class.

What to Expect at Your First F45 Training Class

Prepare for class by knowing what type of class you’re walking into, which you’ll be able to see when you sign up. I recommend arriving 10 to 15 minutes early to your first F45 Training class. When you first walk in, expect a coach to ask about any injuries or exercises you’re avoiding. At the start of class, you’ll be directed to the blue turf, which is where members stand while the coaches walk through the format and every station, and demo each of the movements. While the quick demos might feel overwhelming, know that you won’t have to memorize any moves: there are multiple screens throughout the room that show timers and videos of athletes demonstrating each movement and station during the class as well.

The group will then break up for a warmup, which is also instructed on screen. This includes basic movements like arm circles, inchworms, and spinal twists. During this time, a coach will assign you a number to indicate the station you start at. Once you get to your station, you’ll usually have one or two partners to move through the class with you. From there, the screens and coaches will always instruct you on what to do next, whether that’s move or stay in a station or take a hydration break. Classes always end with a quick stretch and cooldown.

F45 Training Tips For Beginners

What to Wear and Bring to F45 Training

For resistance-training days, I recommend flat gym shoes for weightlifting to prevent any injuries. I rotate between my favorite cross-training sneakers, which are the On Cloud X 3 Training Shoe ($150) and Under Armour Unisex UA SlipSpeed Training Shoes ($120). I also prefer to wear weightlifting gloves, like the Contraband Pink Label Women’s Micro Weight Lifting Gloves ($23), to avoid blisters, calluses, and skin tears on my hands.

For attire, wear whatever workout clothes you feel most comfortable in, but opt for sweat-wicking and supportive activewear. I prefer to wear a workout tank and full-length workout leggings (as opposed to shorts) for more freedom in movement and extra 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 inquiring in advance to make sure. And don’t forget to bring a water bottle — you’ll need it.

Yerin Kim is the features editor at POPSUGAR, where she helps shape the vision for special features and packages across the network. A graduate of Syracuse University’s Newhouse School, she has over five years of experience in the pop culture and women’s lifestyle spaces. She’s passionate about spreading cultural sensitivity through the lenses of lifestyle, entertainment, and style.