How Long Does it Take to See Fitness Results During the F45 Challenge?

Fitness journeys aren’t linear – and there are lots of factors that can affect our progress. Whether you’re giving your fitness regime an overhaul or taking your very first F45 Challenge, you’re probably wondering how long it takes to see results at the gym. We often think of results as ‘rewards’, and if we aren’t seeing them fast enough, it can demotivate us – and disincentivise us from working out. 

In this guide, we’re breaking down fitness expectations to give you a realistic idea of how long it takes to see results from exercise during the F45 Challenge. With clear progress markers in place and the support of your F45 community, you’ll be able to celebrate gradual improvements as much as the outcome!

What is the F45 Challenge?

The F45 Challenge is a guided 45-day program designed to rewire your fitness habits, balancing a variety of cardio, resistance, hybrid and recovery workouts with comprehensive nutrition plans, led by world class trainers. 

“The F45 challenge sets you up for lifestyle wellness and fitness with a supportive community to help you along the way,” says Steffi Alexander, one of F45’s expert trainers.

To make the most of the F45 Challenge, we recommend taking advantage of all the challenge tools at your disposal, including:

• Functional workouts with qualified instructors
• Customised meal plans and nutrition tips
• Goal tracking via the F45 Challenge app
• Educational articles on wellness, mindset, recovery, and more

“The program is curated towards your needs and goals.” Steffi continues. “With nutrition guidance, access to unlimited F45 workouts, and fellow challengers sharing the journey, the F45 Challenge gives you the tools to set up a healthy lifestyle”.

Increased muscle strength

While it may take several months to notice visible changes in your muscle tone, you can often recognise signs that your muscle strength is increasing by how you adapt to your strength training.

As your body grows stronger, you will be able to gradually increase the difficulty and intensity of your resistance workouts. This is known as progressive overload – a practice that teaches the body to continually improve and adapt.

Muscle strength: How long does it take to see fitness results?

For muscle mass and strength, you might notice changes in muscle strength in fewer than four weeks4 of your F45 Challenge – maybe your number of reps increases, for example, or your workouts become progressively less difficult. Take note of these benchmarks and log them in your F45 Training app.

Most people start to notice their muscle strength improving about six to eight weeks after starting a new workout routine.

Improved aerobic fitness

Aerobic exercise targets your cardio system, fortifying the relationship between your lungs, heart and muscles. There are copious benefits of aerobic exercise, including improving the health of your lungs and heart (thereby mitigating the risk of coronary heart disease), reducing high blood pressure, and boosting your metabolism.

Balancing strength training with cardio workouts in your F45 Challenge is a sure-fire way to build your aerobic fitness. Away from your local F45 studio, you can also incorporate gentler aerobic exercise like walking, swimming and cycling into your program.

Aerobic fitness: How long does it take to see fitness results? 

When combined with nutrient-rich foods in the F45 Challenge meal plan, you are likely to see noticeable increases in your aerobic capacity and cardiovascular fitness within eight to twelve weeks.⁵ However, you may notice an uptick in your endurance and stamina in as little as three to six weeks of consistent cardio training.

Better mental wellbeing

When taking on the F45 Challenge, the focus is naturally on physical improvement, but you will notice positive changes to your mental health and wellbeing as well. The immediate endorphin boost from workouts is well-documented at this point, but how long does it take to see results from exercise beyond this instant gratification?

Mental wellbeing: How long does it take to see fitness results?

Improvements in mental health can reportedly take approximately 12 weeks⁷, so the 45-day guided challenge is a great platform to build manageable workout habits that you can continue in the long term. What’s more, regular exercise is known to help manage anxiety and stress, while also improving sleep and cognitive function⁶ – so the more consistent you are in your fitness habits, the better you’ll sleep (and feel) over time.

What can affect your progress?

Exercise and how long to see results is largely dependent on the individual. While we always encourage F45 Challengers to share their stats to stay motivated, it’s important to avoid comparing your fitness results to others because there are a lot of elements that can influence your progress, such as:

• Your age: the body naturally undergoes changes with age, including a decrease in bone density and muscle mass. In fact, without the intervention of resistance training, muscle strength gradually decreases from 30 to 50 (rapidly decreasing after 60)¹. However, it is still possible to increase fitness and build muscle after 60 – progress might just be more incremental. 
• Your current fitness level: if you’re new to working out or returning after some time, you might see tangible gains at a faster rate than if you already have an established workout routine (where you’ll have to work harder to see results). However, this rate of progress will soon slow down – so it’s important to power through that plateau.
• The type of workouts you do: varied exercise is important if you want to see to see results at the gym. During the F45 Challenge, for instance, you’ll get the opportunity to target different muscle groups and energy systems for a holistic workout regime.
• How frequently you work out: consistency is the key to seeing noticeable fitness results, particularly when it comes to strength training. As we exercise more, adapt to workouts, and place greater stress on the body (known as progressive overload²), this enhances our performance and results. This is why the F45 Challenge is structured around four to five weekly workouts 
• What you eat: Well-balanced nutrition and physical exercise go hand in hand. If you’re exercising but not making realistic & positive changes to your nutrition, you may not reach your goals as easily or see your desired results. Prioritizing sustainable nutrition habits is paramount to achieving your fitness goals and improved overall health (i.e. eating a balanced plate, fueling properly before/after workouts, etc.). F45 coaches are equipped with Registered Dietitian created nutrition resources, so before the F45 Challenge starts, we encourage you to speak with your coach to help tailor your nutrition approach to your goals.
• Your sleep habits: the amount of sleep you get is obviously going to affect your energy levels – which will, in turn, dictate your exercise output. Sleep is also when your muscle tissue recovers, so be sure to prioritise a good night’s rest in your workout plan.
• Your recovery time: at F45, we champion the importance of rest days and active recovery – both during the F45 Challenge and beyond. These days are crucial for progress: preventing burnout, fostering muscle repair and joint recovery, and promoting a sustainable workout schedule.

How to stay motivated during the F45 Challenge: Our top tips

For many, the key to staying motivated during the F45 Challenge is about changing your fitness mindset. Once you get into the thick of a fitness challenge, that initial enthusiasm can wane – this is where you might slip into a negative or defeatist mindset. However, with the help of your F45 community – and the right techniques and progress markers in place – you can stay driven and begin to see results at the gym.

Here are some of our tips:

• Log your goals into the F45 app – ticking them off in real time will help you keep the momentum going.
• Upload your measurements, photos and body scan – this allows you to monitor your progress. Even incremental gains are still gains!
• Aim for four to five workouts each week, alternating between cardio training, resistance training, and recovery days.
• Get the energy you need to sustain your workouts with our macro-balanced and customised meal plans.
• Lean on our expert trainers for guidance to help smash your goals.
• Engage with other challengers and share progress in person and on the F45 app – after all, we’re all in this together!

Now that you have an idea of how long it might take to see results with the F45 Challenge, discover how to build a sustainable fitness routine between challenges.

^{1 https://pubmed.ncbi.nlm.nih.gov/17880359/}

^{2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9528903/}

^{3 https://fitness.edu.au/the-fitness-zone/the-importance-of-proper-nutrition-for-fitness-and-weight-loss/}

^{4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6441907/}

^{5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991190/}

^{6 https://www.healthdirect.gov.au/exercise-and-mental-health}

^{7 https://www.unisa.edu.au/media-centre/Releases/2023/exercise-more-effective-than-medicines-to-manage-mental-health/}