F45 is a group fitness franchise that began in Australia and now has locations worldwide. Its workouts consist of 45 minutes of functional training (hence the name F45).
I recently dropped in at an F45 studio to find out if a membership is worth it.
Verdict: Is F45 Worth It?
If you want high-intensity group workouts, an F45 membership is absolutely worth it. The environment is positive and encouraging, and the programming is excellent for weight loss and cardiovascular health.
However, it is NOT for you if:
- Your primary goal is maximum strength (Powerlifting).
- You have physique-based goals (Bodybuilding).
- You are on a tight budget.
F45 Cost Snapshot: We found drop-in classes for $35 and 5-class packs for $185-$189. Many studios offer a “First Time Visitor” deal of 3 classes for $30.
Keep reading for my full F45 review, including the breakdown of the costs, learn why F45 isn’t for everybody, and discover other gyms you may want to consider instead.
Table of Contents
Who Does F45 Cater To?
F45 is good for:
- People who enjoy group training environments
- People who enjoy the high-intensity nature of CrossFit workouts but want a break from high-skill gymnastics and barbell movements
- People who enjoy HIIT-style workouts
- People looking to lose weight
- Beginners (though I recommend communicating with your class instructor and asking for workout modifications in the beginning)
F45 is not good for:
- Powerlifters
- Bodybuilders
- People who want one-on-one personal training
What is F45 Training, and What is the Workout Class Format?
Let's back up quickly and cover: What is F45? F45 is a type of functional training that focuses on cardio and strength-based movements. There are now over 1,750 F45 training studios across 45 different countries.
During an F45 training session, which is 45 minutes long, you may use various equipment, including light dumbbells, kettlebells, resistance bands, medicine balls, and cardio machines.
Looking at the F45 workout schedules, you’ll notice that each class has a different focus. Some classes are primarily cardio-based and designed to increase your heart rate and burn as many calories as possible within 45 minutes. During these F45 training classes, you’ll use cardio machinery and do bodyweight movements in a HIIT-style circuit.
F45 vs. CrossFit vs. Orangetheory
How does F45 stack up against the other giants of the fitness world? Here is a quick comparison:
| Feature | F45 | Orangetheory | CrossFit |
|---|---|---|---|
| Primary Focus | Functional HIIT & Cardio | Cardio (Treadmill based) | Strength & Conditioning |
| Main Equipment | Kettlebells, Dumbbells, Sleds | Treadmill, Rower, Dumbbells | Barbells, Rigs, Plates |
| Tech/Screens | TVs demo every movement | Heart rate monitors on screen | Whiteboard (Low Tech) |
| Difficulty | Moderate to High | Moderate | Very High |
You can read more about the comparison between F45 and Orangetheory in this article.
What is the F45 Challenge?
The F45 Challenge is an eight-week program combining a comprehensive workout and nutrition plans. The aim is to encourage people to adopt healthier lifestyles and positively change their physical appearance and mentality.
When you sign up for the F45 Challenge, which costs around $250 (prices vary by studio), you get unlimited access to your local F45 training gym and the Challenge app, which contains thousands of healthy recipes and lots of home workouts you can follow. The app doesn't cost anything, but you can get the actual challenge at F45 challenge pricing at your local studio.
My Experience Working Out At F45
As someone who used to belong to a CrossFit box but now works out at home, I was excited to try another high-intensity group class. There are many reasons why I love functional training at home, but it’s not the same as suffering through a fast-paced workout with other people.
A trainer greeted me as soon as I walked in. He showed me the studio, told me about the history of F45, and explained how the classes work. I wasn’t too nervous since I’m no stranger to high-intensity workouts, but the trainer made me feel more at ease.
It was obvious that some members attend the same class times every day and have become good friends. They were polite, and a few members introduced themselves to me, but I still felt left out. I’m sure if I were to go to F45 training classes more frequently and got to know the other members better, I would fit in better.
One thing I didn’t know about F45 training before I visited was that the trainers don’t lead the class. They demo the movements you’ll do in the workout, but that’s it. Once class starts, you follow along to a large screen that shows someone doing each movement and tells you when to switch stations.
F45: Pros & Cons
F45 training has garnered a cult-like following, but that doesn’t mean it’s perfect. Below are some of the pros and cons of F45.
| Pros | Cons |
|---|---|
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Common F45 Complaints & Criticisms
While most reviews are positive, there are valid criticisms you should be aware of before signing a contract:
- High Injury Risk: Because the workouts are time-based (AMRAP), users often rush to get “one more rep” and sacrifice form. This speed-over-technique mentality can lead to injury.
- Repetitive Motion: Some members complain that the functional movements (jumping, lunging, burpees) can become repetitive over time, leading to overuse injuries in knees and shoulders.
- “Cheerleader” Trainers: A common complaint is that some trainers act more like DJs or cheerleaders than coaches. Since they aren't demonstrating the movements live (the TV screens do that), some trainers fail to correct bad form.
How Much Does an F45 Membership Cost?
So, how much is F45? F45 is a franchise, meaning prices vary by location and city. However, we have gathered some recent pricing data to give you a realistic idea of what to expect.
| Membership Type | Estimated Cost | Notes |
|---|---|---|
| Drop-In Class | $35 | Single class pass. |
| 5-Class Pack | $185 – $189 | Expires after a set time (usually 2-3 months). |
| New Visitor Offer | 3 Classes for $30 | Common offer for first-time locals ($10/class). |
| Unlimited Monthly | $169 – $250 / month | Often cheaper if you commit to a 6-month contract. |
Monthly Membership Options
If you plan to go more than twice a week, a monthly membership is the most cost-effective option. You can typically find month-to-month plans starting around $169/month in suburban areas, while city locations can go as high as $57/week (approx $228/month).
Free Trials
Many F45 locations offer a 3 for $30 intro deal, which is essentially $10 a class. Occasionally, you may find a 7-day trial for a low cost (e.g., $15-$30). It is highly recommended to call your local studio to see what current “New Student” promotions they are running.
Gym Equipment
At F45, you won’t find resistance machines or Olympic barbells. The classes utilize a lot of kettlebell and dumbbell movements. F45 also uses sleds, sandbags, slam balls, battle ropes, Ybells, plyo boxes, Bosu balls, and TRX bands.
There are no treadmills or ellipticals at F45. Instead, F45 training utilizes Concept 2 rowers and Bike Ergs for the conditioning portions of its workouts. Many locations also feature Ski Ergs.
Special Features & Amenities
F45 gyms are functional studios, not luxury spas. They believe you don’t need fancy equipment to live a healthy lifestyle. Here is what you can typically expect in terms of amenities:
| Amenity | Availability | Notes |
|---|---|---|
| Showers | Most locations | Usually 1-2 individual showers. Bring your own towel. |
| Lockers | Yes (Cubbies) | Open cubbies are standard; locking lockers are rare. |
| Childcare | No | F45 does not offer childcare services. |
| Smoothie Bar | No | Some sell bottled water or FitAid, but no full bar. |
F45 Gym Policies
Since F45 is a franchise, policies can vary slightly by owner, but here are the standard rules you can expect across the brand:
| Topic | Policy |
|---|---|
| Cancellation | Term contracts (6-12 months) usually require a 50% buyout or a $150 fee to cancel early. Month-to-month plans require a 30-day written notice. |
| Guest Policy | There is no standard “Bring a Friend for Free” day. Guests typically must purchase a drop-in pass or trial. |
| Dropping Weights | Not allowed. Since F45 does not use bumper plates or platforms, weights must be controlled on the way down. |
| Pet Policy | Varies. Many studios are dog-friendly as long as the dog is contained, but you must check with the specific owner first. |
| Age Limit | Must be 16+ (with parental consent) or 18+. No children allowed on the workout floor. |
Trainer Quality & Qualifications
Is the coaching at F45 worth the high price tag? It is important to note that F45 is not personal training. You will not receive a customized plan.
Trainer Requirements: Most franchises require trainers to hold a standard Personal Training Certification (NASM, ISSA, etc.). They must also complete the “F45 Academy” to learn the specific class flow.
The Reality: Because the TV screens handle the demonstrations, some trainers fall into the trap of being “cheerleaders” rather than coaches. They may high-five you but fail to correct your squat depth. If you need hands-on technical correction, you may find F45 lacking compared to a dedicated Personal Trainer.
Alternatives to F45 Training
If F45 doesn't sound quite right for you, consider these three popular alternatives:
1. Equinox
Best For: Luxury amenities and variety.
Equinox costs roughly the same as F45 (depending on location) but offers significantly more value. You get a full gym floor, steam rooms, Kiehl's products, and dozens of different class formats (Yoga, Cycling, Barre, HIIT). Choose Equinox if you want a spa-like experience alongside your workout.
2. Life Time Fitness
Best For: Families and “All-in-One” fitness.
Life Time is a massive resort-style gym. Their “Alpha Strength” classes are very similar to F45 but incorporate more barbell work. If you have kids, Life Time is the superior choice due to their extensive childcare programs and pools. Here's our breakdown of Life Time Fitness costs.
3. Gold’s Gym
Best For: Building muscle on a budget.
If your goal is to actually get stronger or build significant muscle, you need heavy weights. Gold's Gym offers squat racks, benches, and heavy dumbbells for a fraction of the F45 price (Gold's gym pricing is usually $30-$50/month).
Frequently Asked Questions
Does F45 Have Different Membership Options?
Yes, F45 has a range of membership options. These typically include annual commitment memberships (cheapest monthly rate), six-month options, and month-to-month memberships. They also offer class packs (10 or 20 classes) and single drop-in passes.
Does F45 Charge If You Cancel?
Yes, cancellation fees apply. If you have a term contract (e.g., 6 months), you may have to pay 50% of your remaining balance or a flat $150 cancellation fee to exit early. If you are on a month-to-month plan, you usually need to give 30 days' notice.
Is F45 Harder Than CrossFit?
F45 is generally less technically difficult but more cardiovascularly intense than CrossFit. CrossFit focuses on heavy barbell strength and complex gymnastics, which are harder skills to learn. F45 keeps you moving constantly with lower weights, making it “harder” on your lungs but easier on your joints.
Can I Go To F45 as a Beginner?
Yes, F45 is very beginner-friendly. Every movement is demonstrated on TV screens throughout the workout, so you never get lost. Trainers can also modify any movement (e.g., doing pushups on knees) to suit your fitness level.
How Much is F45 Training Monthly?
F45 monthly memberships typically range from $169 to $250. Pricing depends heavily on the city and the length of the contract you sign.
Final Thoughts – Is an F45 Membership Worth it?
So, is an F45 membership cost worth it?
For people who thrive when they’re part of a community, F45 is a fantastic gym. F45 training studios are inviting and non-judgmental. If you go to one long enough, you can build strong friendships with the trainers and members.
But if your goals are more strength- or aesthetics-based, F45 isn’t the gym for you. There are no Olympic barbells, plates, or resistance machines, just a bunch of functional training equipment in one large room.
I recommend F45 training for anyone who enjoys functional training and wants quick, efficient workouts to help them stay in shape. But if you want to become a bodybuilder or get as strong as possible, consider another gym.
