5 things you should know before your first F45 class

Chiropractic Exercises

Dr Leah Collard is a Chiropractor in Dandenong. She has a keen interest in helping everyone function at their fullest potential through chiropractic care. Dr Leah also enjoys exercising and training – most recently at F45 Noble Park.


F45 putting the fun in functional


F45 is a functional fitness exercise class that revolves around functional movements such as lifting, pushing, pulling, squatting, and more, all in the short time frame of 45 minutes. ‘These classes have been proven to be the most effective workout method for burning fat and building lean muscle.’


You stroll into the studio, chit-chat to the trainers and your newfound friends, fill up your water bottle, and before you know it, you’re sweaty, pumping with endorphins then heading out the door feeling super accomplished! 


Here are five things you should know before your first F45 class;


  1. You will never get bored as no two classes are ever the same!

There are two styles of training; High-Intensity Interval Training (HIIT) and Resistance, and the schedules are new every 8-10 weeks.

HIIT classes will get you sweating and the heart pumping with cardio exercises (not the whole time). These are scheduled on Monday, Wednesday, and Friday. 

The resistance training is focused on building strength and is naturally slower-paced, these classes run on Tuesdays and Thursdays. The weekend classes are a hybrid of the two styles and can run up to 1 hour!


  1. How the classes run

The class begins with the trainers giving you a demonstration and talking you through the number of pods, stations, sets, and seconds that will be spent on each exercise/station. 

The F45TV’s mounted on the wall will take you through a 3-minute full-body warm-up before showing you how to complete each exercise as you move through each station in the room. The trainers will be there to guide you, correct your form (if need be), and motivate you along the way. 

They also sell heart rate monitors for you to link with the Lion Heart program (displayed on mounted TV), this enables you to keep an eye on how hard you’re working throughout the class, and if you’re competitive; use it as motivation to try and beat your workout buddies.


  1. Diversity in age!

F45 accepts people aged 16 (with parental consent) and upwards of 60 years old, from beginners to athletes. You’re able to take each station at your own pace and if a specific workout requires modification, the trainers will adapt the exercise to suit your needs. It’s also up to you how many classes you want to attend! Although F45 recommends three or more classes per week for the best results. 


4. You become a part of a supportive worldwide community! 

The trainers (and music) create an incredibly motivating and positive atmosphere to encourage your best efforts, every class ends in an air high-five (#covidsafe), mini studio challenges take place to promote motivation and accountability and a global 8-week challenge runs four times per year. (Oh! and there are prizes to be won, including cash)

The community also extends beyond your local studio as the exact same classes are scheduled for every studio in the world. This means your friend living in London can discuss with you how intense that Monday workout was.


  1. Pre- and post-workout recovery!


The classes include a short warm-up and cool-down.

To ensure your muscles are getting optimal recovery, each studio provides foam rollers to release the tension in your muscles, reduce the inflammation, and helps to prevent injuries occurring due to tight muscles. Don’t forget to stretch in addition to using the foam roller to increase flexibility, increase range of motion and improve your overall physical performance.



Keeping you moving well


We are here to support you and ensure you are able to do what fills your cup!  Whether that is going to F45, starting a new sport or learning a new skill like hand-standing. We’re here to help.

At Sims & Finn Chiropractic Dandenong, we offer unique and individual adjustments for every person that comes through our doors. Because no two bodies are the same – everybody is different!

If you think you could benefit from a chiropractic assessment before you hit the gym please call one of our friendly staff members or book online!


Yours in health,

Dr Leah Collard (Chiropractor)