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What is F45? 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 the F45 in Wayne, NJ, to find out if a membership is worth it.
So, what are the F45 membership costs, and is it worth it? If you want high-intensity group workouts, a F45 membership is worth it. F45 is known for its positive, encouraging environment. However, it’s not for you if your goals are to get as strong as possible or if you have physique-based goals. The F45 membership cost is $169/month with a month-to-month plan.
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.
In this article, I’ll also talk about:
- What F45 is and the workout format and set-up of the classes
- The F45 Challenge
- My experience working out at F45 and full F45 training review
- The pros and cons of an F45 membership
- F45 membership costs
- What kind of equipment you’ll find at F45
- F45 policies
- Tips for new F45 members
- Common complaints about F45
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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:
- People who want one-on-one personal training
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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.
F45 training was first introduced in 2011 and is known for being challenging and high-intensity, according to the many F45 reviews online.
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.
Other classes are much more focused on strength training. In this type of F45 training class, you’ll use various equipment to challenge your muscles, such as light dumbbells, kettlebells, and resistance bands.
The exact workout schedule will vary from place to place. However, all locations follow the same general structure. You’ll start with a warm-up, then perform a selection of exercises at various stations in a circuit.
How Does F45 Differ from Orangetheory, CrossFit, and Other Forms of High-Intensity Exercise?
Although F45 has a lot of similarities to Orangetheory, CrossFit, and other high-intensity training methods, there are a few key differences.
Orangetheory and F45 are the most similar, focusing on cardio and strength training. CrossFit is more swayed toward strength training and short but intense workouts.
That said, F45 and Orangetheory differ slightly regarding their membership policies, equipment and amenities, and training styles.
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 $250, 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.
At the end of the challenge, you receive two body scans that measure your weight, lean body mass, body fat percentage, and hydration levels. You can use this to measure your progress compared to where you were at the start of the eight-week challenge.
The F45 Challenge is divided into four phases:
- Spring Training (10 days)
- Regular Season (10 days)
- Championship Rounds (10 days)
- World Series (15 days)
Each phase focuses on certain aspects of training and nutrition to get a well-rounded educational and practical overview of each component.
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.
The members of the class I went to appeared to be in their late 20s to early 40s. There were both men and women, but the women outnumbered the men.
The atmosphere and overall vibe of the place were very similar to my old CrossFit gym. F45 is just one large room with no machines — other than rowers and bikes — and no mirrors.
F45 training classes are similar to gym classes that involve circuit training, where you rotate from multiple stations and perform different movements at each station. The trainers organize everything you need for that day’s workout before class starts, which is nice since you don’t have to set everything up yourself.
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.
The trainers walk around to ensure everyone is doing the movements correctly and shout out words of encouragement, but they don’t do the class with you. The trainer at the class I took stayed near me most of the time because I was new, but he wasn’t obtrusive or annoyingly motivational.
Even though I loved the class I took at F45, I wouldn’t purchase a membership. This is mostly because I have a home gym with enough equipment to do similar workouts at home. But even a one-month membership at the F45 by me is quite expensive. While I understand the appeal, I’m unwilling to pay the high F45 training price each month.
I also just love strength training, and I’m not willing to give it up to fit F45 training into my schedule.
F45 does have workout days that primarily focus on strength, but they aren’t the same as following a structured lifting routine.
It’s important to remember that this review is based on my experience at the Wayne, NJ, location. While all F45 gyms follow the same daily workouts, each location has unique trainers and members. If you’re curious about F45 training, I recommend calling or taking a class at a location by you to see if you like it.
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.
|Positive, friendly environment||No onboarding|
|Short but effective classes||No barbells or plates|
|Individual focus||Not all F45 trainers are great|
|Classes have a similar routine||The warm-ups are short and might not be adequate|
|Trainers are supportive||The workouts can be too fast-paced for some people|
|Exercises can be modified according to individual needs||F45 training prices can be expensive|
- The community you’ll find at F45 is positive, friendly, and encouraging. The F45 community reminds me a lot of the CrossFit community. F45 is a great place for people who crave being part of a group but aren’t interested in the gymnastics and heavy barbell work you do at CrossFit.
- Classes are short and effective. If you don’t have hours to spend at the gym every day, F45 training is ideal because you can get a complete workout in under an hour.
- You can focus only on yourself. Since there are no mirrors and you can go at your own pace, you don’t have to worry about what other people are doing.
- All F45 gyms follow the same workouts every day. F45 isn’t like CrossFit, where each gym follows its own programming. At F45, you do the same workout as everyone else in the world. There are three cardio-based workouts and three strength-based workouts, plus one hybrid workout, each week. This is good for people who like structure or do other workouts in addition to F45 training since you can plan your other training around it.
- Trainers support the individual needs of each class member. At F45, trainers are encouraged to support each person according to their unique needs and health goals. Exercises and equipment can be adjusted so that every participant can train according to their abilities.
- There is no onboarding program. Most chain gyms give you the option of signing up for a free orientation or consultation, so a trainer can show you around the gym and teach you how to use the equipment. Even most CrossFit gyms make new members complete several fundamental classes before starting regular classes. F45 doesn’t do this. New F45 studios have to complete a special set of classes for two weeks before they can start the worldwide classes, but after that, new members are expected to jump in and learn as they go.
- There are no barbells or plates. F45 is not the place to go if you want to practice the Olympic lifts or get as strong as possible in the three powerlifting movements.
- You can wind up with bad trainers. F45 trainers are required to have personal training certifications, but that doesn’t mean they’re good at running group functional training classes or teaching people proper technique. And since you follow along with a TV during class, you may also encounter trainers who cheer for everyone rather than walk around to ensure everyone is using proper form.
- The warm-ups are short. Usually, the warm-ups at the start of F45 classes are around two to three minutes long, which might not be adequate to properly prepare the body for the training session.
- The workouts can be too fast-paced for some individuals. Although the fast-paced elements of F45 training make it attractive to many, they can be a drawback for those not used to working out. They could struggle to keep up, and this can demotivate them to continue on their health and fitness journey.
- The F45 cost per month can be quite steep. Although the answer to the question, “How much does F45 cost?” can vary based on location, it’s still quite expensive compared to other gyms.
How Much Does an F45 Membership Cost?
So, how much is F45?
F45 memberships cost about the same no matter where you go, but each of the F45 locations may have slightly different membership plans and term contracts. Some offer annual memberships and charge an annual maintenance fee, while others prefer you to pay a month-to-month membership.
The below table shows the general prices you can expect to pay at F45.
|Type of Membership||Price|
|10-Class Pass||$200 - $270|
|20-Class Pass||$400 - $540|
|Trial Week||$15 - $30|
F45 Membership | Month-to-Month | Monthly
How much is F45 per month? Any F45 memberships on a month-to-month plan cost $169.99/month with no annual maintenance fee. F45 calls it a month-to-month plan, but it’s only good for four months. With this membership plan, you can attend an unlimited number of classes per month.
There is also a six-month F45 membership plan, which costs $164.99 monthly with no annual maintenance fee. You can pay for 12 months upfront for a price that equals $154.99/month with no annual maintenance fee.
10-Class or 20-Class Pass
A 10-class package at F45 costs a one-time fee of between $200 and $270. A 20-class pass costs between $400 and $540.
The F45 gym cost to drop into a single class is $25. This option is primarily for existing F45 members who are traveling and want to visit another location.
The Wayne, NJ, location offers a one-week free trial, but not all F45 locations do. Depending on which studio you go to, you may need to pay $15 – $30 for a trial week to determine whether you want to sign up for a month-to-month membership or annual membership.
Some F45 locations have deals and discounts, but these vary based on location. It’s a good idea to visit your local F45 center to check its available offers.
If you want to check which gyms have free passes, check out 14 Gyms With Free Passes & Trials.
At F45, you won’t find resistance machines or Olympic barbells. The classes utilize a lot of kettlebell and dumbbell movements. F45 also sleds, sandbags, slam balls, battle ropes, Ybells, plyo boxes, Bosu balls, and TRX bands.
Most F45 locations, including the one I visited, use Les Mills bars. They’re shorter and only have a max weight of 96 lbs.
The studios have hex dumbbells that go up to 75 lbs. The kettlebells go up to 44 lbs, and the Ybells are available in 9 lbs, 18 lbs, or 28 lbs. There are also Revo bars, weighted steel bars with a rubber covering ranging from 8 lbs to 33 lbs.
There are no treadmills or ellipticals at F45. F45 training utilizes Concept 2 rowers and bike ergs for the conditioning portions of its workouts. I’ve also heard that more and more locations are starting to implement ski ergs into their workouts.
Does F45 Have Squat Racks?
The majority of F45 locations don’t have squat racks.
Does F45 Have Deadlift Platforms?
F45 does not have deadlift platforms.
Special Features & Amenities
F45 gyms are not the same as other chain gyms. They believe you don’t need fancy equipment or spa services to live a healthy lifestyle. As such, you won’t find the same amenities at F45 that you’ll find at globo gyms.
|Amenity||Available at F45?|
|Cardio cinema room||No|
|Group fitness classes|| |
Yes (each studio runs group training
|Locker rooms||No (some locations have gender-specific changing |
rooms and cubbies for your belongings)
|Red light therapy||No|
|Showers||Only at some locations|
|Women’s only area||No|
Specific Information For Women
F45 doesn’t have women’s-only workout areas, and all classes are co-ed. From what I saw at the Wayne, NJ, location, most classes tend to have more female participants, so women shouldn’t feel uncomfortable working out there.
And because you’re constantly moving at F45, you’re unlikely to come across men who try to flirt with you during class. It’s different than going to a regular gym, where men may stare at you or stand too close to you while you’re lifting weights.
Also, using your cell phone during an F45 training workout is pretty much impossible. You most likely won’t witness any creeps trying to secretly film or take photos of you.
F45 Memberships and COVID Lockdown Policies
Due to COVID-19, F45 changed how it runs its classes. You still follow the circuit-style format, but you’re not always rotating stations with other people.
You may have your own box mapped out on the floor with the equipment you need for that day. You rotate between movements but never leave your designated box. Some classes still require you to rotate stations, but you must quickly wipe down your equipment before the next person uses it.
Policy On Dropping Weights, Grunting, & Chalk
Chalk is not allowed at F45. But since you won’t do heavy barbell movements, you probably won’t need it, anyway. If you’re used to using chalk for pull-ups, you can try gymnastics grips instead.
Because F45 does not have bumper plates, dropping weights is not allowed. But again, you won’t do much heavy strength work, so you should be able to control your weights even if you’re fatigued.
Grunting technically is allowed. But since you won’t be lifting very heavy, you probably won’t feel the need to do it.
How Do You Cancel an F45 Membership?
The cost of F45 membership cancellation depends on how long you have left in the month. You will need to either email your reason for cancellation, fill in an online cancellation form, or go into your local F45 gym to complete the form.
If you have a term contract and want to cancel early, you may have to pay at least 50% of your remaining balance or a flat cancellation fee of about $150. You’ll also have to provide at least 30 days’ notice at most locations.
If you have a month-to-month membership, you’ll need to pay for the remainder of the month if you want to cancel halfway through. If you want to cancel an F45 class less than 24 hours before it’s due to start, you might be charged a cancellation fee of up to $10.
Guest Policy: Can You Bring A Friend or Wife/Husband?
There is no universal guest policy for F45. If you want to bring a friend or family member, encourage them to sign up for a trial week. You should also talk to your studio owner to find out if your location has its own rules regarding guests.
Pet Policy: Can You Bring Your Dog to Work Out?
Since F45 isn’t a traditional gym, it tends to be more lenient about letting you bring your dog with you. However, each location has its own rules about pets.
If you bring your dog with you, make sure you contain him or her while class is in session to keep the members and the dog safe during the workout.
Are F45 Memberships Transferrable?
Some F45 locations allow you to transfer your monthly membership to someone else. You may have to pay a transfer fee of about $55.
F45 memberships are not transferable to another location since they’re all independently owned and operated.
Does an F45 Membership Work Anywhere?
F45 memberships are only good for the location at which you signed up. If you’re traveling and want to visit another studio, you can either pay a drop-in fee for each visit or purchase a 10-class pass. Depending on the location, the drop-in fee costs $15 – $30.
Is There a Dress Code?
There is no strict dress code at F45 — any appropriate workout apparel will do.
Even though you won’t be doing traditional squats or deadlifts, I recommend shoes that are good for both lifting and running. You can wear these types of shoes for both the strength and cardio days rather than alternating footwear based on the workout sessions you’re doing.
Can My Child Work Out at F45?
Children under the age of 16 aren’t allowed inside F45. Children 16 or 17 years old need a certificate of approval from a parent or legal guardian to take F45 training classes.
Is F45 Personal Training Worth It?
As I’ve mentioned, F45 doesn’t have personal trainers who will create fast-paced workout routines for you and train you one-on-one. There are no personal training packages available at F45.
But if you’re curious about what kind of experience and education is required of the F45 trainers, it’s not much different than trainers at other gyms.
Some locations require trainers to have both a kinesiology or exercise science degree and a personal training certificate. Other locations just require one or the other. A nutritional background is preferred but not required at most locations.
F45 trainers must also complete courses at the F45 Academy. These courses cover basic movement patterns for the exercises done at F45 and teach trainers how to run an efficient F45 training class.
I’ve heard that the F45 training courses aren’t too difficult for people with a strong educational background in fitness or personal trainer-related courses. But just because someone has a lot of knowledge doesn’t mean they’re good at leading a class or teaching others. As such, the quality of F45 trainers will vary from gym to gym.
Want our list of gyms with a personal trainer? Check out our guide: 9 Best Gyms With Trainers (And, How Not To Get Ripped Off)
While F45 is a chain, it’s not a typical globo gym and doesn’t operate the same way. Some complaints you’ll find about most chain gyms, such as difficulty canceling memberships or unethical billing practices, don’t apply to F45. Those issues do exist at F45 training, but they aren’t as prevalent as they are at other gyms.
Most complaints about F45 have more to do with the programming itself. F45 workouts are intense; many former members have complained about getting injured or pushing through the pain to complete a workout. However, you can avoid this by understanding your body and knowing when to scale back on a workout.
And since F45 training is like CrossFit, which emphasizes speed and intensity, members get caught up in trying to reach a certain number of reps and don’t always focus on proper form. A good trainer will address this during class, but a bad trainer will just let it slide.
Alternatives to F45 Training
Equinox is a luxury gym known for its group classes. Equinox is a good option if you like the idea of F45 classes but also want to lift heavier weights or do some bodybuilding.
Depending on which location you go to, Equinox will cost around the same as F45. However, you’ll have access to much more equipment. Equinox also has some nice amenities and spa services.
Check out our complete review of Equinox.
2. Life Time Fitness
Life Time Fitness is another luxury gym that’s also like an adult playground. It has rock-climbing walls, basketball courts, racquetball courts, outdoor swimming pools, and tennis courts.
Life Time Fitness offers a variety of group classes, but the ones most similar to F45 training are the Alpha Conditioning and Alpha Strength classes. These classes incorporate interval training with strength movements and endurance training.
The Alpha Strength classes include barbell functional training as well, so they’re a good choice for anyone who enjoys F45 training but misses heavy barbell work.
Check out our complete review of Life Time Fitness.
3. Gold’s Gym
If you need a gym where you can build strength and gain muscle, I recommend Gold’s Gym. Gold’s Gym has a huge variety of resistance machines and free weights. There are also plenty of cardio machines if you still want to incorporate conditioning workouts.
Gold’s Gym also offers group classes if you enjoy working out with other people. A Gold’s Gym membership is more than half the price of an F45 membership, so you’ll save a decent amount of money too.
Check out our complete review of Gold’s Gym.
Frequently Asked Questions
Does F45 Have Different Membership Options?
Yes, F45 has a range of membership options, including annual commitment memberships, six-month options, and monthly memberships. It also offers no-commitment packages, where you can pay a one-off fee for a single class or a package of 10-20 classes.
Does F45 Charge If You Cancel?
If you have a term contract, you may have to pay at least 50% of your remaining balance or a $150 cancellation fee to cancel your membership early. If you have a month-to-month contract and cancel in the middle of a month, you will need to continue paying for your membership until the end of the month.
Is F45 Harder Than CrossFit?
F45 and CrossFit are challenging in different ways. F45 is fast-paced and intense but is more appropriate for beginners than CrossFit, which focuses more on heavy barbell work and gymnastics. But F45 also emphasizes long cardio workouts more than CrossFit, which can be harder for people with poor endurance.
Can I Go To F45 as a Beginner?
Yes. F45 is suitable for people of all fitness levels, including beginners. The trainers are there to support you throughout the session and provide motivation. They can adjust the exercise intensity and provide modifications to meet your needs and abilities.
How Much is F45 Training Monthly?
F45 prices vary depending on location. However, for an F45 monthly membership, you can expect to pay between $50 and $200 for unlimited classes.
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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.
About The Author
Amanda is a writer and editor in the fitness and nutrition industries. Growing up in a family that loved sports, she learned the importance of staying active from a young age. She started CrossFit in 2015, which led to her interest in powerlifting and weightlifting. She's passionate about helping women overcome their fear of lifting weights and teaching them how to fuel their bodies properly. When she's not training in her garage gym or working, you can find her drinking coffee, walking her dog, or indulging in one too many pieces of chocolate.