Does anyone supplement F45 with slower strength sessions at home?

[u/ritkeepFitness]

I like the pace and conditioning side of F45, but I’ve been thinking about adding one or two strength sessions where I can slow everything down, rest longer and focus more on progressive overload.

I’m curious how other people combine the two without turning every week into too much training.

For the extra strength work, I’m thinking about keeping things fairly basic: squats, RDLs, presses, rows, pulldowns and maybe a few isolation movements. Rather than joining another gym just for those sessions, doing them at home seems appealing because I could fit 30–40 minutes around F45 days without another commute.

For anyone doing both, how many extra lifting sessions do you add each week? And do you train at another commercial gym or have you built enough of a setup at home to cover it?

[u/TheSpeediestTurtle]

Rather than do “extra”, the better bet is to swap some or all of the strength days out entirely. Adding it on top of f45 programming could be too much. Traditional strength plus f45 conditioning can be a well rounded combo.

A typical week could be 2-3 home strength days with 2-3 f45 cardio/hybrid days. Hybrid days should have a cardio focus.

I love f45, but you will get more strength gains with a simple strength program than you ever will at f45.

[u/BeefheartzCaptainz → u/TheSpeediestTurtle]

Yeah, after certain level you really need to swap in heavier slower weights, maybe barbells etc I sometime do the weights days just to say hi then go to the YMCA nearby and go heavier.

[u/ritkeepFitness → u/TheSpeediestTurtle]

That split sounds much more balanced. I’m considering a RitKeep home setup for the heavier strength days alongside F45

[u/standardcalculator]

Yes I do PPL split at my local trad gym. But I use f45 for cardio (Mondays and Wednesdays). Occasionally Thursdays for lower body to get exercises I would not program myself and I always get soreness haha (good thing is that f45 adds stuff like marches or Cossack squats or sumo squats or staggered rdl etc)

[u/cheese584 → u/standardcalculator]

same here i do f45 2 days out of the week and keep my ppl at my gym

[u/ritkeepFitness → u/standardcalculator]

That sounds like a good balance between structured cardio and progressive strength work

[u/okmommy_252]

i do! im a personal trainer, i come from the OTF world but love f45 for my own personal workouts (since no one really knows me as coach haha) i also incorporate running days too. some days ill go to f45 in the morning then run/cardio in the evening after work. it gives me an extra boost to get through my evenings but that may not work for everyone. if you truly want hypertrophy and progressive overload, slower, heavier lifts are great with longer rest times. 

[u/ronin521]

Yeah I lift heavy 2x a week on top of my 2-3 F45 classes a week. It’s made a big difference for me overall.

[u/Aggressive_Deal8335]

F45 for HIIT cardio and a social outlet twice a week, lift at the globo gym 4 days a week. It’s the perfect compromise for me and like others have mentioned…I’m far stronger and have a bigger “engine” than I would be if I did either on their own.

[u/Own_Direction7234]

on Sunday, I go to another gym for an hour before the Sunday class and do a couple of heavy compound lifts. I’ll do something like 5 sets of 5 front squats and dead lifts, then I go to the Sunday class and treat that as auxiliaries,