“Teamwork makes the dream work” might sound like a cliché – something you might see tacked up in the break room on a motivational poster – but there’s a reason the idea sticks.
When people work toward a goal together, something shifts. Motivation increases, the effort feels shared, and challenges become easier to push through as a unit.
Working out as a group taps directly into this instinct. It’s also why at F45, our workouts are built around a shared goal or target. Whether it’s the F45 Challenge, our F45 Games Day or a cardio session at your local studio, you’ll move through stations alongside like-minded fitness enthusiasts in your own community: pushing through the same intervals and feeding off the same energy.
So – what produces that high we feel when exercising as a group? The reason lies in the science of your brain. During moments of connection, it releases a hormone called oxytocin, which helps strengthen social bonds and reinforce behaviors that bring people together.
Below, we’re exploring what oxytocin is and how it works in your body. We’ll also unpack the benefits of group fitness, and how regular workouts at F45 Training can help boost oxytocin and support your mental wellbeing – both inside the studio and out.
What is oxytocin?
Oxytocin – often called the “love hormone” – is a natural hormone your brain releases when you feel connection¹.
Your body releases oxytocin when you hug someone, spend time with people you care about – even when you look into your dog’s eyes. Like other “positive” brain chemicals, however – such as dopamine – oxytocin is also produced when you achieve something².
What does oxytocin do in the body and brain?
Oxytocin signals to your brain that the experience is safe and rewarding. Your body then lowers stress and reinforces behaviors linked to connection3³.
Over time, oxytocin can help you experience:
- Stronger social bonding
- Greater trust and connection
- Better mood regulation
- Lower stress levels
- Increased emotional resilience
How does exercise improve mood?
When you finish a workout, you often feel a rush of energy or a light, almost euphoric buzz.
That’s because exercise triggers the release of brain chemicals – including oxytocin and endorphins – all of which help lower levels of stress in the body and lift your mood4.
High-intensity exercise is one of the most effective ways to boost oxytocin5. When you move your body through challenging intervals, your brain recognises the effort and releases these mood-supporting chemicals. F45 athlete Alice Evans explains further.
“In our classes we have people coming in from all different walks of life, often carrying the stress of their day. But as the workout gets going and everyone moves through it together, you can feel the mood in the room start to lift. People begin to switch off from whatever’s on their mind and focus on the session, and by the end there’s a real sense of connection, energy, and achievement. It’s not just about the physical workout – it’s a mental reset, too.”
How to boost oxytocin naturally
To boost oxytocin naturally, start by looking at the experiences that make you feel connected to others. When you laugh with friends, spend time with people you care about, or collaborate with others toward a shared goal, your brain naturally increases oxytocin².
Everyday ways to boost oxytocin include:
- Hugging or holding hands
- Speaking with friends and family
- Listening to music
- Completing acts of kindness
- Exercising in a group setting
At F45, our workouts follow a structured station format, so the entire room moves through the session together.
You will experience three types of functional training:
- Resistance workouts – Strength-focused stations that use progressive overload and functional movements to build muscle endurance.
- Cardio workouts – Fast, high-intensity intervals that elevate your heart rate, improve your running endurance, and keep the class moving at the same pace.
- Hybrid workouts – A mix of strength and cardio stations that challenge both power and stamina.
7 benefits of group fitness classes for connection and motivation
When you combine movement with connection, the benefits of group fitness classes extend beyond just physical results.
The benefits of group workouts include:
- Shared energy
- Stronger sense of connection
- Built-in accountability
- Encouragement when it gets tough
- Shared accomplishment.
- Extra motivation
- Natural mood lift
Want to experience the benefits of group exercise for yourself? Find an F45 studio near you and train in a community that moves, supports, and celebrates every workout together.
The benefits of group fitness challenges for motivation
Think about the energy inside a stadium. When you sit among other fans, the excitement builds and the experience feels bigger. The same dynamic appears in group fitness.
Psychologists describe this as Crowd Theory – the idea that motivation increases when you act alongside a group6. Training with others taps into this instinct. Shared effort can become one of the most natural ways to boost oxytocin, strengthening connection and reinforcing the drive to keep going. Studies reaffirm this – suggesting that seeing others push through the same challenge can reduce the mental barrier of the workout and help you stay engaged6.
You can see the benefits of group fitness challenges for motivation in programs like the F45 Challenge. Over 45 days, you’ll follow structured workouts, nutrition guidance, and progress tracking while working toward the same goal as the rest of the studio.
As F45 trainer Alice Evans explains, “You get the workouts and the guidance, but the best way to get motivated for the F45 Challenge is to embrace the people doing it with you. When the whole room is chasing the same goal, the motivation just builds, and builds – and builds!”
Check out our F45 Challenge calendar and join the next challenge near you.
Why community is F45’s competitive advantage
Consistency is one of the hardest parts of fitness. Community workouts help make it easier.
When people train together, motivation becomes shared and the session becomes something you look forward to rather than something you have to force. At F45, community is built into how every session runs. You’ll feel it through our:
- Team training format – Experience the benefits of group fitness classes, where the energy and support of the people around you help drive your effort.
- Coaching support – Every session is led by our expert trainers who push you to perform at your best while adjusting movements to suit your body.
- Goal tracking – Track your performance with our Lionheart heart rate monitor, or with the F45 x Reebok Smart Ring – available now, alongside brand-new F45 merchandise and apparel, through F45 Training’s partnership with Reebok.
- Global community – You can step into any F45 studio around the world and experience the same structure and energy in the room.
Sources:
¹ https://www.health.harvard.edu/mind-and-mood/oxytocin-the-love-hormone
² https://www.healthline.com/health/how-to-increase-oxytocin
³ https://pubmed.ncbi.nlm.nih.gov/9924739/
