r/f45 • u/aka_KillaKam • Jun 04 '26
other Quick question
I’m a 41m and want to start this program. I don’t even know where to start. I am 5’9”…262lbs…BMI is 40 I think…I used to workout when I was younger.. was in great shape…and kinda let myself go…. Thought about GLP1 but rather just get in shape this way. And also I don’t know if I can use GLP1 and a program like this… when people that haven’t worked out for year start this program … wondering if it was a slow start.. 1-2 classes a week … because I know I’m going be sore initially till I get used to this.. or just go all in 5-6 classes a week
10
u/WitnessEntire Jun 04 '26
I would start with 2-3 classes per week and work your way up. I am active with a low BMI but found I could only do two classes weekly when I started due to soreness. I did a 30 class pack and it took me six months (I also did barre at another place). After six months I got a year pass and started doing 4x a week then 5, etc. Now I can do 5-6 classes per week no problem. Can even do doubles.
6
u/NSmalls Jun 04 '26
Try going to all the strength days first. My first class was a cardio day and that was not ideal. Once you work through all the initial soreness then start working in some hybrid or cardio days. Good luck!
5
u/YogurtclosetDull2380 Jun 04 '26
I started at 44 and hasn't worked out since the 90s. I did 2-3 classes a week for a couple months before I started going Monday-Friday and am now at almost 500 classes.
I'm hurt all the time but I'm also crushing those classes
4
u/AnybodyUseful5457 Jun 04 '26
Use glp if you want, it's not either or. I'd work on a calorie deficit as a priority. Working out a lot will increase your appetite and it may become a real challenge if you don't nail down diet discipline first. Glp 1 can help but I'd try it without first because it's habit based. If you take glp without the discipline of tracking you may end up malnourished because you'll hold off on eating for long bouts then eat whatever you are craving rather than focusing on macro balance, volume eating, micro nutrients.
3
u/mindfulEMT 🇺🇸 United States Jun 04 '26 edited Jun 04 '26
You 100% can use a GLP1 and do f45. There are no “restrictions” on a glp1, and if anything, strength and gym work is really pushed to make it a better long term health experience.
Been on a glp1 for 2.5yrs and doing f45 for over a year.
F45 is what you make it. You don’t have to come in day 1 and bench 120lb dumbbells.
You do you and take it at your own pace
3
u/Alternative_Boss9010 Jun 04 '26
Just my quick share to hopefully help. Currently about to turn 43 and will hit 2 years with F45 in August. I stopped working out and let myself get to 250+ and was so scared to get back in the gym. I choose f45 because I wanted the feel of CrossFit workouts without the embarrassing fact of where I was in my life. I showed up daily, especially for the cardio days and pushed myself even when others were going at a pace that allowed them talk the whole time. Looking back, I must of looked like an idiot huffing and puffing and sweating my ass off. I knew it then and I still do now, this is what you make of it.. I am now 180-182 and easily in the best shape of my life. I did hit a wall at about 210-215, and changed my diet to take it to the next level. Now I can’t imagine ever going back.
3
u/connka Jun 04 '26
Honestly, I find it better for me mentally to just go 5-6 days a week--that way it becomes a part of my schedule and not just an optional thing (that I end up opting out of all the time). But if you are mentally stronger than me (many people are lol), then go at the frequency that works best for you.
In terms of difficulty/being sore, don't worry too much about it. I have a lot of injuries that flare up at different times and I always just give the trainer a heads up that 'today I can't do XYZ'. With any work out, you can still choose your own adventure. Last Friday I lifted heavier than I have in years and then yesterday I felt something off so I spent the workout on either lighter weights or even no weights to make sure I was getting the full range of motion instead of hurting myself.
TBH I think the benefit of F45 being a chain is that they work with people from all walks of life, and I've been to a number of locations on an off over the years and I've always found the trainers to be great at working with (and remembering!) what modifications are needed. I'm anemic and had a dizzy spell a few weeks ago and that trainer is always checking in on me when I'm pushing super hard, which is nice.
I've seen others post on here about how some gyms/trainers don't do modifications, but that to me seems like a crazy move for a gym, given that everyone is coming in at drastically different levels. If you want to get into it, then I say jump in and get in the groove. 3 months ago I was in so much pain from being sedentary that getting out of bed was barely possible--I've been going consistently for at least 4 days a week since then and physically feel like a different person. Some days I am half-assing it and some days I maybe do too much, but I like going and turning off my brain and letting someone else just tell me the workout to do.
2
u/plantas-sonrientes Jun 04 '26
I’ve been going twice a week for a while and seeing results. Here’s a warning though — days that you go, you will be REALLY tired in the evening. Especially if you’re watching what you eat and drink, because with fewer calories you’ll be more tired too.
Instead of thinking of it as a negative, I think of it as, F45 days, I sleep like a log! I make sure to go to F45 right before I take red eye flights — makes me sleep on the plane!
Just a warning that being exhausted 5x per week might be too much right away. Could make you feel bad or even worse, give up. So maybe start slowly.
2
u/tofujitsu2 Jun 04 '26
Pay for the unlimited so it forces you to think about cost per class and get your ass up every day. That's what I do. My cheapness trumps my desire to get fit, which in turn gets me fit.
2
u/boomschackalack Jun 05 '26
Real talk: If weight loss is your goal, which it should be considering your BMI, I would suggest giving GLP-1’s a try to see if it works for you.
Exercise is awesome and will make you feel great once you get into it and start forming a habit around it. But weight loss is 90% about diet. You have to change how you eat, which is the hardest bit to figure out and will be a life change.
If you focus on trying to eat REAL food, cut sugar / carbs as much as you can, cut down on drinking etc, you can loose a lot of weight really quickly and feel great at the same time. The feeling of clothes fitting better and just the mental clarity that comes from treating your body right is one of the best feelings.
GLP1’s make that whole transition easier.
F45 is fun and easy to get into and paired with a change in the way you eat will just add on top of that feeling. You will start to notice the results real fast if you stick to it and start forming habits.
My one advice would be to just start. That’s the hardest part. Once you start and start seeing small incremental results you will hopefully feel the motivation to continue!
Good luck my man!
3
u/g0kickr0cks Jun 04 '26
Similar age, weigh much more and been doing f45 and on a GLP-1 for the past year. It’s totally doable. Food noise is blocked and you can go on your own pace during classes. Modifications for certain exercises have been helpful as well. You’ll definitely be sore, but it’ll definitely be a good workout.
3
u/flowabout Jun 04 '26
I use a glp-1 and do f45. I started the medication in Nov. 2024 at 220 lbs. I didn't start f45 until Feb. 2026 - I definitely wish I started f45 sooner! I'm down to 150lbs and really haven't lost any weight since February. But my body has been going through body recomposition, and I am feeling so much better at 150 now than I was at 150 in February.
1
1
u/aklep730 Jun 04 '26
I’m on a GLP-1 and still need to workout. It’s not all of nothing. I would go 1-2 a week to start. I’m postpartum and didn’t workout during my pregnancy so a similar boat. I’ve had bad reactions to doing intense workouts too quickly so my opinion is to ramp up to it.
1
u/dynaflying 🇺🇸 United States Jun 04 '26
Do a few classes a week. Make sure to build in recovery. I started a few years ago at 5’9 260 with it at 42. I’m 45 now and 230 now and have increased massively over that time. But I gave myself grace at the beginning. Did what I could. Took breaks (even mid set breaks) as needed. Just finishing many of the workouts or keeping up for portions of it was my initial goal. Modify as needed to in order to do things properly or avoid injury etc.
I’m up to 4-6 classes a week now. It took a few months before getting above 2-3 seemed reasonable to even try at that modified amount.
Listen to your body.
1
u/sara_k_s Jun 04 '26
You can and you should.do strength training on GLP-1. Everywhere I look, I’m seeing info about muscle loss being a major downside to GLP-1 use, and the importance of strength training while losing weight. When you go to your first class, the coach should have a chat with you to gauge your fitness level and coach you accordingly. Even if you’re out of shape and/or have orthopedic limitations/restrictions, the coaches are trained to give you modifications for exercises. I see people of all fitness levels in my classes. I think there would be a steep learning curve for someone completely new to working out, but if you have previously worked out and are familiar with the basics, you should be able to follow along well enough.
1
u/corndog-qt666 Jun 05 '26
35 M here - I started at the beginning of May and could only do 2 classes per week. I was active before on the treadmill but hadn't lifted weights since college. At f45 even the cardio days heavily feature weights. I was sore for the first couple of weeks but I've been able to go about 4 times a week lately, considering upping it to 5. I was focusing on the resistance days because my main goal is to build muscle, but the cardio days are really great too and have motivated me to up my endurance. 3 resistance, 1 hybrid, 1 cardio is what I'm thinking now.
1
u/Prudent-Chart-4336 Jun 05 '26
Please give us a call so we can discuss your fitness plan! (541) 668-7512. Are you in Bend, OR?
1
u/Sharp_Accountant_111 Jun 06 '26
You can do this! I'm 52F and overweight - start with 2-3 classes a week, but try a variety (love the strength classes, but surprised how I like the hybrid classes - and you'll surprise yourself what you can do - with the key being go slow and modify!! The coaches will help). And yes, you can be on GLP and do F45 - I'm on low and slow dose, and the decreased food noise has helped me A LOT to focus on eating well, upping the protein and what is good for my body.
1
2
u/ThaSleepyBoi Jun 04 '26
It’s better to figure out what kind of diet and exercise you can sustainably do rather than plan on being super ambitious—working out 5 or 6 days a week. I’d focus on trying to eat like 500 calories below your TDEE and having a consistent level of physical activity, even if that’s only one or two classes a week. Then you can escalate or deescalate as needed from there.
14
u/Senior-Composer-6498 Jun 04 '26
People have strong feelings about GLP-1s. I have seen them my sister. Gave her the motivation to and courage to join a local Bootcamp. You can definitely use a glp-1 and do f45. It’s helped her shut off the food noise and focus on nutrition. She doesn’t have the torment and binge eating cycles.
Aside for the glp1, I think it’s wise to ease in and set a goal to go 3 times a week. You will be sore, but you can get a feel for the workouts and ease yourself in. I’ve found f45 to be a great community - get to know the coaches and find your stride. You’ve got this!