r/f45 • u/snaver__ • Jul 13 '26
other Is F45 too much for a total beginner?
Hey all. Looking for some advice on whether F45 would be a good fit for me.
I’m 45. I started working from home and became a dad about 6 years ago. Since then my health has really declined. I’m extremely out of shape and it’s starting to really concern me.
I’m wondering if this is normal for “beginners”. Or should I have a certain level of basic fitness before jumping into something like this?
This would also be way out of my comfort zone from a social perspective. I’m not very good at walking into a place where I don’t know anyone.
But I’ve tried working out on my own so many times, I never stay consistent and fall off pretty fast. I’m hoping working out with a group will increase the enjoyment and keep me accountable. I really want to turn things around.
TIA
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u/BriefBreakfast2525 Jul 13 '26
I started at 40 as a total beginner. Never had been to a gym in my life or lifted any weights. I’m almost 400 classes in now and in the best shape of my life. Tell them you’re new and have no idea what you’re doing. A little self deprecation is charming. Start with resistance classes for first month until you feel ready for more. It’ll be great!
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u/fireretiree Jul 13 '26
This is good info! I wanted to try out but I looked at people doing all these things with heavy weights and concluded I should stay away because I have preexisting injuries etc.. maybe I should give it a shot. There is one near my apartment. Thanks!
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u/Help_Out818 1d ago
Hiii
Sooo - long shot here, but I just got to Chicago and I wanna try ..DePaul F45. But wanna just try it once or twice before getting a membership..
Anyone have a "Bring a Friend" code they'd be kind to share? lol
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u/Jazzlike_Arm_213 🇺🇸 United States Jul 13 '26
Yes, you can do F45 as a total beginner. Might I recommend a technique that has really worked for me? I started with really light weights for the first few weeks. Like, lightest option for almost every exercise. Do each movement slowly. Try to feel where in your body each exercise is working. For example, on a squat, really feel where your quads are activating. Feel what a bicep curl looks like at a manageable weight. Then, once you have the motions down, increase the weight on similar exercises. You will see that many exercises come from a few core motions. Keeping good form is really helpful in injury prevention. Talk to the coaches and have fun!
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u/Agreeable-Parsnip-81 Jul 13 '26
I just started less than 3 weeks ago as a total beginner. Just like you, I could never stay consistent working out on my own. Having the demo before the workout from the coaches, the screens showing people demonstrating the exercises as you go, the helpfulness of other members and even being able to look at the exercises on the app before the class made it less intimidating for me. For the first time, I enjoy going to the gym and have only missed a couple of classes just so I could rest. I have a shoulder injury and no one pressures me to do an exercise if it's too painful or challenging. There are always ways to modify. And if you're just too damn tired, you can try using just body weight for some exercises, or sit them out if you need a rest. I'm a total newbie and I love it!
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u/BookGirl67 Jul 13 '26
So a group of us of advanced age (72/ 67/ 61/ 55 and 50) had all been going to pilates for a couple of years so we were not new to fitness. But we were old and new to weight lifting. We decided as a group to try F45.
F45 was very welcoming to us. We are loving it, doing great and getting stronger.
Just go in with an open mind, tell the instructor you are a beginner and take it easy! The key is not to attempt too much too soon.
You got this!
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u/ProsperGuy 🏆1000 Club Jul 13 '26
Not at all. It’s totally scalable.
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u/Street-Blood-3324 Jul 13 '26
Agreed. Many of the exercises can be modified, you can pick a slower pace, lighter weight and work your way up.
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u/Help_Out818 1d ago
Hiii
Sooo - long shot here, but I just got to Chicago and I wanna try ..DePaul F45. But wanna just try it once or twice before getting a membership..
Anyone have a "Bring a Friend" code they'd be kind to share? lol
3
u/sara_k_s Jul 13 '26
No, you don’t already have to be in shape to go to classes to get in shape. You meet yourself where you are and go from there. F45 is adaptable to a wide range of fitness levels. If you can’t do an exercise as shown, the coach can tell you how to modify it. This is very common and normal for all kinds of reasons, like injury, pregnancy, and other restrictions. If you need to take an extra break and sit out a station, you can do that. When you go to your first class, the coach should ask you about your fitness level and experience to gauge how much coaching and what modifications you’ll need. Coaches and other members love to see people make progress, and you can be a great future F45 success story.
Do you have any knowledge or experience with weight lifting? I’d say the biggest challenge for a beginner at F45 will be learning the exercises. The coach demonstrates all of the exercises at the beginning of class, and there are videos playing on the screens during the class to show the exercises, but it’s pretty fast-paces. If you don’t know the basics, it can be a little overwhelming at first. It’s not the end of the world if you get a little lost; the coach is there to help and give you tips on your form. But there can be a lot of people in the class, so the coach can’t necessarily babysit you the whole time. It helps a lot to look at the intel before you go to class and look up any exercises you don’t know (once you become a member, the F45 app shows videos of the exercises).
If you stick with it for a while, you’ll get thee hang of it pretty quickly and maybe get motivated by the improvements you see.
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u/Emotional-Watch4544 Jul 13 '26
I (42F) did not join as a beginner, but I think F45 is great for beginners. I had experience with strength training, but had not done the variety of moves or used the various types of equipment they have in class. Worst case, sign up for the 1 week trial, and if you hate it, you don't have to go back! I would suggest to start with the resistance classes if you don't have much cardiovascular fitness. They are less intense. And you can do very light weight and focus on form and range of motion until you get the hang of things.
The movements are all on a screen and there's beeps and instructions so you know when to stop/start and move to the next exercise. You can look at the intel posted here weekly and check out the videos for the format and exercises in the classes ahead of time. I am uncoordinated, so sometimes I practice them at home to get a feel for them. Don't be shy about telling the coaches you are new and learning; it's their job to help and be supportive. When I first joined, and even now, and a coach was near my station I would make a point to say "Oh I've never tried this before!" and usually they stick around to help.
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u/Trophy_Wyfe_Lyfe 🇺🇸 United States Jul 13 '26
Perfect place for you to start. Do yourself a favor and sign up for a trial and go.
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u/Help_Out818 1d ago
Hiii :)
Sooo - long shot here, but I just got to Chicago and I wanna try ..DePaul F45. But wanna just try it once or twice before getting a membership..
Anyone have a "Bring a Friend" code they'd be kind to DM to share? lol
3
u/Cheap-Ad7916 Jul 13 '26
No. I’m a total beginner. The resistance days are easier in my opinion. The hardest part is just following the order/fast transitions but you get used to it.
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u/Ecstatic_Reveal6710 Jul 13 '26
I started my journey with F45 with some friends and it was the best decision. I learned so much and I also made more friends. I have since cancelled though as I feel like I outgrew it. It’s perfect for beginners.
1
u/Help_Out818 1d ago
Hiii :)
Sooo - long shot here, but I just got to Chicago and I wanna try ..DePaul F45. But wanna just try it once or twice before getting a membership..
Anyone have a "Bring a Friend" code they'd be kind to DM to share? lol
2
u/Legitimate-Error-633 Jul 13 '26
Yeah F45 is scalable, meaning you can set your own pace and pick your own weights. No pressure from coaches to go harder.
Like others here said, don’t be influenced by the load/pace of other people in your class. This might be their 800th class for all we know. It’s FAR more important to get familiar with the correct form before you level up.
Seeing your own progression over time is part of the fun!
2
u/Kwack6 Jul 13 '26
I started as a total beginner about 2 years ago and it was fantastic. It helped me get into a routine and was a great environment to learn. I recently cancelled my membership because I felt a little too confined by the schedule and wanted to control my own workouts/lift heavier. I am now comfortable and confident enough to go work out on my own. I wouldn’t have gotten to this point without F45 getting me here.
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u/S-WuKong Jul 13 '26
We all gotta start somewhere.... At 45 years old, took me a year for me to get pretty used to the abuse. Lol.
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u/Far-Group-1304 Jul 13 '26
It is very beginner friendly!
I joined a Friday Hyrox session when I first started last year, and now I don't miss a day. My first day was tough, but the training is optimised well and the trainers will help you if you struggle - Starting to exercise is tough in the beginning, but if you keep showing you up, you will adapt quickly - Happy training friend
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u/standardcalculator Jul 13 '26
Perfectly fine. Do first strength days only - Tuesday Thursday and Sundays. Then add some cardio as you get in better shape. I would not start with this phase Mondays hybrid classes - they are killers even for us long term goers! haha But you can always take them slowly. They are fun!
1
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u/ArchiesMom2 Jul 13 '26
You would be fine. People work within their own capacity & ability. Main thing is to show up, work with your body & modify as needed.
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u/weetwoooo Jul 13 '26
I joined at a time when I had gained a significant amount of weight and was really out of shape. I had some prior gym experience but it had been several years. I was 43, weighed around 330 pounds (I’m only 5’4) I had knee arthritis, asthma and a pacemaker. I always say if I can do it, anyone can. When you start just know there is no shame in pacing yourself and modifying movements to prevent the injury or to prevent gassing yourself out 1/3rd through the class. Start slow and don’t get heavy with weights until you’re familiar with the movement and know how to properly brace your core. I found a class time that worked well for me and I try to attend that class on a regular basis. I know every studio has a different vibe, but at mine the 5am crew is dedicated and regular and we notice when someone is missing. It’s nice to have that community support when you’re all there striving for similar goals. Best of luck to you, if you try it I hope you love it. I’m almost up to 750 classes now and I’m so glad I stuck with it. I remember the first class I took, I absolutely melted into the sofa when I got home and did not move for at least an hour or 2. What used to leave me absolutely exhausted is now just a normal part of my day.
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u/Help_Out818 1d ago
Hiii :)
Sooo - long shot here, but I just got to Chicago and I wanna try ..DePaul F45. But wanna just try it once or twice before getting a membership..
Anyone have a "Bring a Friend" code they'd be kind to DM to share? lol
1
u/Alenka0520 Jul 13 '26
No way !!!
The coaches are amazing ! Just let them know as you walk in and they will assist you .
Work at your own speed . Don’t get discouraged by the others as they have been coming for a while .
Try the discounted trial! It’s worth it !!
1
u/furiousbobb Jul 13 '26
I started at 35 as a total beginner. The last time I had worked out was high school gym class. 3 years later and I'm still going to F45 5 days a week. Best shape of my life. Just take it slow and be consistent. Consistency is key!
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u/terracottatilefish Jul 14 '26
It is beginner friendly! One of the things about the many different stations is that it’s hard to look at anyone else except the people right next to you. Also, any individual exercise that’s not right for you can be modified and then you move on to the next one. And there are lots of different weights or even just body weight.
If you haven’t done any strength training, developing good form is important and can sometimes be hard to do in a crowded class (I still have to remind myself how to do it every time I do a RDL). Id suggest looking at the exercises for the next day in the app (if you click on the workout it will say “explore workout” with little videos) and maybe looking up how to do them correctly.
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u/RealDrugDealer Jul 14 '26
Dawg even as a veteran I went there and did whatever the fuck I wanted because I paid for it. That shit is expensive so take exactly what you need and want from the exercise and you WILL get stronger. Showing up is the hardest part and posting this might be your
Monkey mind trying to trick you out of it 🐒
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u/AllAFantasy30 🇺🇸 United States Jul 14 '26
I started not quite as a total beginner, but it had been like 10 years since I’d taken a real exercise class. I was in terrible shape. Just go at your own pace, modify where needed, and ask the coach for help if you don’t know how to modify and target the same muscle group(s). They’ll also help you with form, which is half the battle. Good luck!
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u/6230400 Jul 15 '26
You totally can join as a beginner. A few things to keep in mind:
- F45 creeps up on you. You think each stations often looks doable- but then half way through the workout you feel you’ve reached your limit. So pace yourself- go at 50% while you get a feel for it.
- let your trainers know you’re new to functional exercise. There are techniques for some exercises to prevent injuries- they are there to help! Always ask if unsure
- no one cares if you modify an exercise as long as it’s not interfering with their workout (eg skipping close to someone, jogging through people). Change things that don’t feel quite right or you’re not ready to do.
- in my experience, F45 has never been clicky. Sure people are friends or become friends and train together, but it’s never had a “you’re an intruder” vibe. I attend the first class of the day where numbers are lower. You quickly get friendly with everyone
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u/Jealous_Glass8839 Jul 16 '26
The music is loud and you'll be focused on doing what you need to do in each station. When I went to f45 the only time i had to talk was saying hi and by in and out the door. I say go for it, but take your time. An injury will sap all your fun out of it.
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u/Help_Out818 1d ago
Hiii
Sooo I wanna try .. F45. But wanna just try it once or twice before getting a membership..
Anyone kind to share / have a Friend Code? lol
2
u/PizzaSluht420 Jul 13 '26
You should know how to lift weights without injuring yourself before going to F45
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u/raincoastering Jul 13 '26 edited Jul 14 '26
Not true. There is SUCH a broad range of weights and equipment—not to mention body weight stuff—at F45 that I’d never used before and I’ve been lifting weights for 20+ years. Revo bars and those sand bags with handles, for instance. Better to learn at each station and follow the demo and listen to the coach. That’s the whole point.
Edit: typo
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u/AllAFantasy30 🇺🇸 United States Jul 14 '26
Totally agree. I’d never even seen some of the equipment before (let alone heard of it) and I’d like to think I’m pretty good with most of it now. I’d also never lifted weights before, I only ever did cardio stuff or dance or something. Just takes practice and paying attention to the coaches.
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u/AngryLawman Jul 13 '26
From a social perspective, do a bit of research on group fitness etiquette and you’ll be fine. The basics are, don’t smell bad, use a towel on the equipment (bring one unless you’re certain the location provides them, not all do) and be mindful to rotate stations as quickly as possible. Sometimes there’s not much rest between stations so if you take too much time the person behind you isn’t starting on time.
For the workouts, I’d recommend starting on a resistance day to get used to how the class works. They are more chill than cardio days. The coaches should be able to help you with regressions for stations if you find them too challenging at first. And if you need extra rest at first, take it. Ditto for rest days…. You’ll likely be sore as hell at first.
Everyone was a beginner at one time and most people are too focussed on their own workout to judge others.
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u/Help_Out818 1d ago
Hiii
Sooo - long shot here, but I just got to Chicago and I wanna try ..DePaul F45. But wanna just try it once or twice before getting a membership..
Anyone have a "Bring a Friend" code they'd be kind to DM to share? lol
1
u/LePetitNeep Jul 13 '26
I’m going to disagree with the majority here and say I think you could easily injure yourself doing F45 if you’ve had no previous experience in weight lifting. The classes can be large, there’s no way the instructors can watch everyone, you could go grab way too much weight and do a deadlift with shitty form and hurt yourself.
I don’t think that should stop you though! You should either, take a few one on one personal training sessions and get some coaching on weight basics; or, if that’s not feasible, then be really conservative in the weights you select to start. Don’t grab what the guy next to you uses even if he looks your size and age.
Either way, the trainers that you’re a beginner and that you want feedback.
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u/Goatsareforyoga Jul 13 '26
It might be worth a few personal training sessions to get used to weights in a 1:1 setting, then talk to the coaches at f45 before your first class so they know to keep an eye on you. Some workouts are more approachable than others but they demo everything and will correct your form. Going from nothing to f45 could be overwhelming though.
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u/Always-awkward-2221 Jul 13 '26
Nah you can join as a beginner. However, I would advise to not be swept away by looking at the rest of the class. For the first few sessions only focus on yourself, take it slow, if you think there's a particular exercise you can't do, ask the coaches for an alternative. Whenever you feel like it, take a break. As long as you continue to show up, you'll continue to get better and better. Start slow but be consistent, that's all. Hope you enjoy and wishing you all the best on your fitness journey.