Never done a class like this?Good. Start here.
F45 Training Cooper City has no separate beginner class because it doesn't need one. Every station is scaled to you: the coach sets your weights and modifications, a demo screen shows each move, and you set the pace on the timer. Most members started exactly where you are. Your first class is free — here's what it looks like.
Book your first class — it's free
A coach texts you to lock in your first class. No payment, no commitment.
Your first 45 minutes, step by step
- Book. Fill in the form on this page. A coach texts you to confirm a time — no card, no app needed for the trial.
- Arrive 10–15 minutes early. Quick tour, a walkthrough of the format, and a buddy who knows the rotations. Tell the coach it’s your first class.
- Warm-up. Short, coached, everyone together.
- The stations. Timed work, timed rest, rotate. The demo screen at each station shows the move; the coach sets your weight and the version of the move that fits you.
- Done at 45. Cool down. Showers on site if you want them. The coach will ask how it went — that’s the whole sales pitch.
Nobody is watching you. Everyone in the room is on their own station, on their own timer, doing their own version of the move. That is the part first-timers notice most.
What beginners say afterward
“I’ve never gone to a gym to workout, and never wanted to. After a couple friends told me to give F45 a try, I did and I am totally hooked. The staff is amazing, every single one of them.”
— Denise B.
“I’m only on my first week of being an F45 member and I’m pretty sure I’m hooked. The coaches have been so helpful in my first week showing ways to modify exercises I am not able to do all the way yet.”
— Nigi M.
“The trainers are friendly, funny, motivational and will help you to modify any of the exercises based on your level of fitness.”
— Nikki N.
Every quote is a member’s own public review — more on the results page. The coaches they mention are on the coaches page; the format itself is explained on what is F45.
Pick a time
Classes run seven days a week — from 5:15 AM on weekdays with a 12:00 PM slot and evening classes, and from 7:00 AM on Saturday and Sunday. Every slot is the same coached format. See the full class schedule, then put the time in the form and a coach confirms it by text.
Curious about the harder end? HYROX trainingruns every other Saturday, and it’s scaled the same way. Wondering whether it’s worth it at all? Read is F45 worth it.
Beginner questions
Is F45 good for beginners?
Yes. Every move in an F45 class can be scaled, a demo screen at each station shows exactly what to do, and two coaches walk the floor correcting form and adjusting weights. Most members at F45 Cooper City started as first-timers, and the reviews say it plainly — people who had never stuck with a gym before.
Is there a beginner class?
No — and you don't need one. Every F45 class is the same 45-minute format, and the coaches scale each station to the person in front of them, so a first-timer and a five-year member train side by side doing different versions of the same move. Tell the coach it's your first class when you arrive (come 10–15 minutes early for a walkthrough) and they'll set your weights and modifications. Your first class is free.
Do I need to be fit to start F45?
No. You work at your own pace on the timer, the coaches adjust on the spot, and nobody is watching you. The point of the format is that intensity comes from the pace you choose, not from a bar you have to clear.
What happens in my first F45 class?
Arrive 10–15 minutes early. A coach greets you, gives you a quick tour, walks you through the format and pairs you with a buddy who knows the rotations. The day's workout is on the screens; every station has a demo playing. You work each station for a set time, rest, rotate, and two coaches correct form the whole way. It ends at 45 minutes.
What should I wear and bring?
Workout clothes, sneakers and a water bottle. There are showers and changing rooms at the studio if you want to clean up after.
Which class time should a beginner pick?
Whichever one you'll actually make. Classes run from 5:15 AM on weekdays with midday and evening slots, and from 7:00 AM on weekends — see the schedule. Every slot is the same format and every slot is coached the same way.
Will I be sore? Can I go at my own pace?
Some soreness after a first class is normal for anyone starting a new program. You control the pace at every station, and the coaches will scale a move down as readily as up. Go easier than you think you should the first time; the workout is different every day, so there's no pressure to prove anything in class one.
How much does it cost to try?
Nothing. Your first class at F45 Cooper City is free — no card on file, nothing to cancel. Memberships afterward are month to month with no contract. Students, teachers and first responders get a discounted rate.
I'm over 40 / 50 — is F45 still for me?
Yes. Scaling is the whole design: the coach picks your weights and modifications, the demo screens show the move, and you set the pace. Members of every age train at Cooper City. If you have a specific concern, mention it to the coach before class and they'll plan around 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.