I thought F45 was a bit of a “fitness cult” until I experienced it myself

Functional training has been everywhere lately, especially with AIA HYROX Singapore race around the corner. But if I am being completely honest, I was one of those people who kept my distance for the longest time. I have always had the impression that functional group studios were somewhat exclusive, almost like they had already formed a tight-knit community among themselves.

Joining one, felt intimidating.

I would imagine walking into class, getting weird stares, and feeling like I did not belong. It reminded me of being the new kid who enters class halfway through the semester, when everyone already knows each other and you are the only one trying to figure things out. That was exactly how I imagined stepping into a place like F45 Training would feel, and for the longest time, that assumption alone was enough to keep me away.

Signing up for HYROX changed everything

Ironically, I had already been acquainted with F45 before. I tried a class once, but that same fear of not being able to fit in lingered in my mind, and I stopped after just one session. It was not because of the workout itself, but more of the mental barrier I had created.

This time around, things were different. I signed up for AIA HYROX Singapore race for the first time, and since F45 is the official global gym partner, it felt like a logical place to train. They also had programmes specifically designed for HYROX, which made it feel more structured and beginner-friendly.

More importantly, I knew I had to work on my cardio. My VO2 max was below average, and the idea of running eight rounds in a single race had been the very thing that stopped me from signing up for HYROX in the past. I was afraid of gassing out midway and not having the endurance to finish, so I told myself that if I was going to commit to this race, I had to take my training seriously.

From strength training to facing my cardio weakness

Before this, I was very much a strength-training person. I enjoyed lifting weights and, if I am being honest, I was more focused on achieving a certain physique than actually improving my performance.

Cardio was something I avoided as much as possible. I used to run maybe once every two to three months, and HIIT sessions were something I only did when I absolutely had to, never voluntarily.

So shifting into a routine where I was training at F45 Boat Quay two to three times a week since mid-January was a huge change for me.

On top of that, I was also incorporating runs after my sessions, especially in the evenings, to get used to running on fatigued legs. There were weeks when my schedule got hectic, but I still tried to squeeze in a quick 5K or an interval session near my home just to stay consistent. Having to balance work, training, and recovery was not easy, but I knew rest days were just as important if I wanted to avoid burnout.

What training at F45 Boat Quay is actually like

One of the things that surprised me most about F45 was how flexible the classes actually were. I had always assumed that group classes would be rigid and one-size-fits-all, but that was not the case.

On weekdays, the sessions vary. Some days are more cardio-focused, while others lean towards strength, and there are even classes where you can choose whether you want to focus more on resistance or cardio. It really depends on what you want to get out of the session, and I liked that you still had the option to choose your workout. It didn’t feel restrictive, and that made it easier for me to ease into something that I was originally hesitant about.

Training on Saturdays was a whole different level

Saturdays, however, were a completely different experience. That was when the HYROX-specific training took place, and it gradually became the most intense part of my week.

At the beginning, it was manageable. We focused on building strength and learning the movements for the different stations. But as race day got closer, the sessions became more demanding.

We started doing full simulations, which meant running laps around Hong Lim Park in the heat before heading back into the gym to complete the stations. This cycle would repeat multiple times, and it quickly became one of the most physically and mentally challenging parts of my training.

Moments that genuinely humbled me

There were many moments where I found myself thinking that this was much harder than I expected. As a spectator, HYROX looked relatively straightforward, but actually training for it made me realise how exhausting the transitions are.

Going from running to exercising and then back to running again takes a toll on your body in a way that is hard to understand until you experience it yourself. One of the most memorable and toughest moments for me was running laps around Hong Lim Park on a Saturday afternoon. The heat was intense, I felt like I was getting burnt, and I was completely out of breath.

At that point, all I could think about was how much I missed sleeping in on weekends. It made me question why I had signed up for this in the first place, but it also made me realise how much effort and commitment I was putting into this goal.

What I did not expect was the community

What I did not expect, however, was how much the people around me would influence my experience. Walking into my first class felt intimidating, especially because I am quite introverted and prefer working out alone. Group training was something I had to get used to over time.

But the atmosphere at F45 Boat Quay was nothing like what I had imagined. From the trainers to the members, everyone was friendly and kind. Even if you did not know anyone, it did not feel exclusive. People were there to work out, and the interactions felt natural rather than forced.

It was the smaller things that stood out to me, like how everyone would go around giving each other high fives at the end of each class. It sounds simple, but for someone like me who tends to be quite conscious in group settings, it made me feel welcomed. During workouts, there were moments where you would exchange looks with the person next to you, silently agreeing that the session was tough. You did not have to say much, but there was comfort in knowing that someone else was going through the same thing.

Over time, those small interactions turned into conversations, and I even found myself making new friends along the way.

The trainers made a bigger difference than I expected

The trainers at F45 Boat Quay also played an important role in shaping my experience. They were experienced, approachable, and genuinely encouraging without being excessively pushy. Even with my background in personal training, I still learned new things from them.

One trainer in particular, Satwant (or some would like to call her Sat), really stood out. She was patient and took the time to answer all my questions about HYROX, and she even went the extra mile to show me photos from previous races so I could better visualise what to expect.

She also gave useful tips that made a real difference in my training, such as how to use the damper more efficiently on the SkiErg and rower so I would not burn out too quickly. It helped that the trainers had actually raced themselves, because their advice came from real experience rather than just theory.

The moment I almost gave up

There were definitely moments where I felt like giving up, especially during the HYROX simulations. I know at this point, I sound like a broken record, but running in the heat around Hong Lim Park and then entering a cold gym immediately after created such an uncomfortable contrast, which left me feeling drained and uneasy.

It was in those moments that I started to rethink my decision to sign up for HYROX.

But what kept me going was the fact that I had already committed so much time and effort into my training. Wouldn’t it have been such a waste to give up halfway through?

More importantly, it was the people around me who made a difference. Everyone was going through the same struggle, and knowing that I wasn’t alone made it easier to push through those tough sessions.

So, is F45 really intimidating

I had assumed it would feel like a “cult” where everyone already knew each other and hung out all the time, but that was not the case. It really is what you make of it. You don’t have to be part of a clique to feel like you belong, and over time, I found myself becoming more comfortable with the environment. It made me realise that a lot of the intimidation I felt at the beginning was something I had created in my own head.

Who should actually try F45

That being said, F45 is honestly suitable for anyone, whether you are a beginner, someone training for HYROX, or even just looking to switch up your routine. It’s especially helpful for those who want to improve their cardio, because it really pushes you to your limits.

At the same time, it is not too demanding, as you’ll still have the flexibility to adjust your intensity based on your comfort level. It is also a great option for people who are short on time, since the structured classes allow you to get an effective workout in without spending hours planning your routine.

Final thoughts

If there is one thing I took away from this experience, it is that the biggest barrier was never the workout itself. It was the assumptions I had made about it. I thought I would not fit in, but in reality, most people are just there to work on themselves and get through the session, just like you.

And maybe, we are all simply overthinking it. Sometimes, the only way to find out is to show up and give it a try.

F45 Training Boat Quay is located at 73/75 South Bridge Rd, Singapore 058705. For more information, visit their website here or follow them on Instagram for more updates.

BODY TALK: What does it really mean to feel well? Is it lifting heavier, running faster or finally learning to listen to your body? Body Talk is Her World Singapore’s wellness column exploring how women here move, train and care for themselves beyond aesthetics. From strength and stamina to rest, recovery and emotional resilience, each story looks at the physical, mental and emotional sides of wellness and how they show up in real life.