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This Australian high-intensity circuit training has taken the world by storm, and you’ve probably seen someone post about “F45 Training” online somewhere!
But a great design and a few IG pics do not maketh a good program!
Can you build real muscle with F45? Let’s find out.
What is F45?
F45 Training is a training session developed by fitness professionals to help people build lean muscle and burn fat in only 45 minutes.
At the F45 gym, you’ll focus on high-intensity cardio, resistance training, and everything else needed for you to progress on your fitness journey.
F45 was founded in Australia, but its HQ is now located in Texas, USA.
F45 Workout Details
The ‘F’ in F45 is for ‘functional training.’ F45 aims to take everyday movements and create a high-intensity and strength training protocol around those movements.
More Muscle Mass & Lower Body Fat Percentage (2x COMBO!)
With the combination of resistance training, functional training, and cardio, you’ll certainly have a great opportunity to gain muscle mass while also losing weight.
Monday & Wednesdays: Cardio
You’ll have numerous different cardio classes that each deliver an individual flair.
Tuesday, Thursday, & Sunday: Resistance Training
These are workouts focused on stimulating the muscle groups to cause muscle growth.
Friday & Saturday: Hybrid
Hybrid classes are an amalgamation of lifting weights, cardio, and a massive variety of other exercises to expend more energy.
Better Body Composition
One of the biggest benefits of exercise is that (if you stay consistent), you’ll create a better look for yourself. F45 is directly focused on changing body composition, and your overall body composition will change if you follow their guidance.
And they offer various ways to help you.
Besides the training sessions we’ve already discussed, F45 also offers some nutrition help as well. If you download the app and enter your gym details, you’ll gain access to a bunch of recipes and classes about how the nutrition system works.
A good trainer is supposed to do this, so I’m happy to see them sharing healthy recipes and helping folks with their nutrition plan.
F45 Challenge Review
The F45 Challenge is a 45-day challenge for individuals of all fitness levels. You’ll have to eat a balanced diet, do home workouts (or train at an F45 Gym), and incorporate fitness into your everyday life.
The F45 Challenge ended on March 8, and those who’ve done it claim it was rather good. Reviews on Reddit and social media say all the fuss wasn’t for nothing.
You even had the opportunity to order food and have it delivered to your door! This is something the fitness world needs — making everything more accessible and less intimidating.
A one-on-one session with a PT might not be for everyone, and F45 capitalized on just that with the F45 Challenge.
3 F45 Training Pros
Variety in Workouts/Training
A combination of fitness styles means the odds of someone getting bored or doing the same workout, again and again, are zero. You have a tremendous amount of workouts available to you, coaches to talk to, and exercises to learn that’ll always feel like a first session — exciting.
Trust me, I’ve been to their classes.
Progressing At Your Own Pace
You’ll still progress at your own pace despite working in groups. If you can’t lift heavier weights, then you don’t have to. The workout is designed to allow muscle development for all members, and they take everyone into account.
Sustainability
There’s a great focus on sustainability, which is something we don’t often see in fitness. The exercises are meant to stimulate and make life easier, not to destroy you. Each class builds rather than breaks down (the same goes for nutrition).
An Inviting Atmosphere
Ethics and companionship might not be for everyone, but it is inviting. The classes don’t seem to form cliques, and when I walked into my few demo classes, I felt very welcome.
2 F45 Training Cons
Progress Might Be Slower
Progress might be slower than if you were to do all these ‘moves’ individually. The old adage of “Either drive economically or drive fast” rings true. While this setup will help with your health goals, if you have really big goals (or ones that are time-sensitive), there are more efficient ways to train for fat loss and muscle mass.
It All Depends On Your Teacher
You’re a victim to your teachers, and while the teachers I worked with were definitely on par with what I believe a PT should be able to do, that might not be the case for everyone. So scope your local F45 gym and see what’s what…
Final Thoughts
By now, you already know if you like the idea of F45. It’s certainly not for everyone, and while functional training might seem catchy, all training is functional if you boil things down to the core.
That said, the system works.
I met people at the gym who had their lives changed, not only by the gym but by the people as well. I didn’t tell these people I was writing a review, so I got their honest reviews, and they love it!
From a wee 60-year-old lady looking to ease her back pain to a 27-year-old IT guy who finds the normal gym a bit intimidating… F45 Training is certainly for everyone, as long as you enjoy the community aspect.
The only drawback is that compared to regular strength training or training explicitly for muscle growth, it fails to keep up. You can’t have everything. And, of course, if you prefer training alone or just avoiding ‘functional movements,’ this certainly isn’t for you.
Other minor things were always in check. Neat, great service, excellent customer care, payments were smooth, and every single class was an event. They try to make the F45 Training live up to the name and hype, and I appreciate that.
For what it is, it’s hard to fault F45.
Rating: 4.5 out of 5
