Welcome to the
F45 Challenge

You may download the Training app at no cost, however, to be a part of the Challenge in-studio experience you will need to contact your local F45 studio to discuss pricing options. To find your local F45 Studio go to: https://f45training.com/find-a-studio

• Monday October 5, 2026 – Wednesday November 18, 2026

Challenge builds accountability and consistency by giving members a track built around their specific goal, whether that’s strength, body composition, or performance, so training and nutrition guidance actually align with what they’re chasing. It also builds community support, helping participants push past comfort zones with the encouragement of coaches and fellow members, all while training together in the same class.

Think about your main goal. If you want to build strength, choose Power. If you want to improve body composition and build sustainable habits, choose Lean. If you want to improve speed, power and performance, choose Athlete. Your coach can also help you decide during your goal-setting session.

No, everyone trains together in the same F45 class. Your track shapes how you approach each class, your nutrition guidance and what benchmarks you are tracking for progress.

To register for the F45 Challenge, visit your local F45 studio to get started. Next, download the F45 Training App (iOS & android) and complete your Challenge profile by selecting the C logo on the home screen.

Non-members can still download the F45 Challenge app for meal plans, recipes, and educational content, but On-Demand workouts require active studio membership. In-studio participation is recommended for best long-term results.

Select “forgot password” under the login box and an email will be sent to reset it.

Before photos are submitted the day before/day of Challenge day 1; after photos on the final day. Photos should be against a plain background with good lighting, taken at eye level with good posture, no posing/flexing, and no editing or filters. Selfies are not accepted. Religious/cultural exceptions (headscarves, fully clothed options) are allowed.

Yes – a sample meal plan and the full recipe library remain available in the EAT section of the app between Challenges.

Log into the app, select Track, select Calorie Guide, then select “update your calorie guide” to input new weight/height, goal, meal preference, and activity level (or manually enter BMR from an InBody scan).

Recipes come in four sizes – Small (350 cal), Medium (450 cal), Large (700 cal), Extra Large (900 cal) – which automatically align with your calorie guide based on your Challenge goal.

Pregnant or breastfeeding members have different nutritional needs and should consult their primary care physician about exercise and nutrition recommendations before registering.

Prizing is at the discretion of each individual F45 studio – contact your local studio for details.

F45 recommends a food-first approach, as Challenge meal plans are designed to cover essential nutrients. Anyone concerned about deficiencies should consult their healthcare professional before starting a supplement protocol.

In the Track section of the app, select Stats, then Update Weight & Waist or Update Body Measurements. You can also set target goals for weight and waist.

In the Track section, select Calorie Guide, scroll to the bottom, and click “Enter your own BMR” (e.g., from an InBody scan).

Changes take time as the body adapts to training load, and rates vary by person – some lose inches before losing weight. Weekly/bi-weekly weigh-ins plus before/after measurements give the most accurate picture of progress.

A noninvasive bioelectrical impedance analysis (BIA) method for assessing body composition pre- and post-Challenge, establishing a baseline and quantifying progress. Recommended: scan in the morning before training, avoid eating/drinking beforehand, and wear similar lightweight clothing each time.

Adjust the recipe by swapping out problem ingredients, or choose a different meal/snack from the Recipe Library. Gluten or lactose can simply be swapped for gluten-free or lactose-free alternatives.

F45 promotes a balanced, evidence-based approach to nutrition rather than fad diets, aiming to build members’ knowledge and confidence for sustainable change. Nutrition needs are individualized, and consulting an MD/RD is recommended. No food group should be unnecessarily excluded, aside from allergies or medical considerations.

A variety of proteins, fats, carbs, and fiber should be eaten daily. Rather than cutting out favorite foods, F45 recommends limiting (not eliminating) saturated fats, added sugar, excess salt, and alcohol. Erythritol (a sugar alcohol) should be avoided due to research on potential negative health impacts.