Getting back into the gymafter a break.
The way people fail at getting back into the gym is one heroic session, four days of soreness, and quitting. The way it works is easier than you think, more often than feels necessary, and not programmed by you. F45 Cooper City is built for exactly that: a coached 45-minute class, weights set by the coach, booked so you come back. Your first class is free — tell the coach it's your first one back.
Book your first class back — free
Pick your class time right after — no call needed. No payment, no commitment.
The first two weeks
- Book three classes before you take the first. Any three you’ll actually make. The habit is the goal; the workout is the side effect.
- Tell the coach it’s your first class back. They set you lighter and show you the low-impact version of each move. Take it.
- Leave feeling like you could have done more. That’s the target for classes one through four. Soreness drops off by the third.
- Don’t add anything else yet. No extra runs, no diet overhaul in week one. Three coached classes a week is the whole plan.
- After two weeks, let the coach turn it up. Weights, pace, a fourth day — they’ll tell you when.
None of this requires you to know what to do. The workout is on the screens, two coaches walk the floor, and the stations are timed rather than counted, so there is no pace to keep up with but your own.
Why a class instead of going it alone
Restarting alone means programming your own workouts while out of practice, in an open gym, with no one to tell you the weight is too heavy. That is how the heroic-session-then-quit pattern happens. A coached class removes every decision except showing up: the workout is planned, the coach sets your load, and the class ends at 45 minutes whether you feel like stopping or not.
Read what a first class looks like, pick a slot on the schedule, or see what members who restarted here say.
Restarting questions
How do I get back into the gym after a long break?
Go easier than you think you should for the first two weeks, go more often than feels necessary, and don't program it yourself. The failure mode is doing one heroic session, being wrecked for four days, and quitting. A coached class fixes all three: the coach sets your weights low, the class is 45 minutes, and it's booked so you come back Thursday.
Will I be too sore to move after the first class?
Some soreness after a first session is normal for anyone restarting. Tell the coach it's your first class back and they'll set you lighter than you'd set yourself. The second and third classes are where soreness drops off — which is the argument for booking them before you leave the first one.
Should I do a beginner class first?
There isn't one, and you don't need one. Every F45 class is the same 45-minute format, scaled to the person at each station. A first-timer and a five-year member do different versions of the same move. Tell the coach you're coming back from a break and they'll set your modifications.
How many times a week should I go at first?
Three is a good restart target: enough to build the habit, with rest days between. The schedule has 45 classes a week from 5:15 AM on weekdays and 7:00 AM on weekends, so three slots you'll actually make aren't hard to find.
I've put on weight since I last trained — is that a problem?
No. Every move scales, nobody in the room is watching anyone else, and starting people from exactly where you are is what the coaches do. The reviews on this site are mostly from people who never stuck with a gym before.
What if I have an injury or a condition from the time off?
Talk to your doctor first. Then tell the coach before class what you're protecting and they'll swap the moves that load it — there's a lower-impact version of everything.
What does it cost to come back?
Your first class is free with no card on file. After that, memberships are month to month with no contract and no sign-up fee, so there's nothing to commit to before you know you'll stick with it.
Your first class is free
Come see it for yourself. Book below or call, and a coach will text you to lock in a time.