I joined F45 in November. Two reasons: there was a sale on, and it’s the closest gym to me. Simple as that. But honestly, the bigger motivation was the Toronto winter. I needed somewhere to be active that wasn’t outside in the cold, and F45 offered a good mix of weights and cardio under one roof.

It turned out to be one of the best decisions I’ve made since getting back into shape.

What is F45?

For those who don’t know, F45 is a functional strength training program. Classes run about 45 minutes and rotate through stations combining bodyweight movements, weights, and cardio. Some classes skew more cardio-heavy, others are pure resistance, but every class is different, which keeps it from getting stale.

The First Few Weeks

I felt out of shape. Consistently sore in a good way, and regularly humbled by weights I hadn’t touched in years. Some of the workouts pushed me to my limits in ways I didn’t expect, even coming in with a running base. That was a good sign.

What Changed After 6 Months

Around month 3, things started clicking. I got noticeably leaner and started building muscle. F45 isn’t a weight-loss program on its own, unless you’re dialing in your diet too, but the body composition changes were real. By months 4 and 5, clothes were fitting differently. More energy. Fewer sluggish days.

The biggest surprise came when winter ended and I started running again. Normally the transition back takes weeks of grinding to get your fitness back to where you want it. This year? Almost none of that. I came into this running season stronger than I was last year, and faster than the year before that.

Does F45 Work For Runners?

In my experience, yes, and not just as an off-season option. I’m currently running 3-4 days a week and hitting F45 five or six times a week, and the two complement each other well. F45 targets muscles that running doesn’t, which builds a better overall foundation for the season.

If I had one recommendation for runners specifically: lean toward the resistance classes over the cardio or hybrid ones. You’re already getting your cardio from running. What you really want from F45 is the strength work.

The only real limitation is scheduling. There are only so many hours in a day.

The Verdict

If you’re a runner looking for something to do in the off-season, or something to layer into your existing training, F45 is worth it. My location has been great. I’ve met a lot of people, made friends, and the class selection is solid.

Six months in, I’m faster, stronger, and going into this running season in better shape than I’ve been in years. Can’t ask for much more than that.