29/08/2026
Your un-graduating class of 2026 - F45 Sandringham Highett: mostly likely to…
F45 Training Sandringham - Highett
F45 Sandringham Highett | Functional & strength training, 24/7 gym access and an incredible Bayside community.
Functional 45 Training (“F45”) is Australia’s number 1 provider of team-based fitness training. As a pioneer of this revolutionary approach to fitness, we focus on;
1. Engaging our members and keeping them motivated,
2. Delivering fun, innovative training programs which continually evolve, and
3. Getting real results for our members in a short period of time.
29/08/2026
27/08/2026
PEAK 500 IS COMING 🔥
This is not your normal Saturday session.
500 reps. A huge mix of stations. One massive morning at F45 Sandringham Highett.
Take it on solo and test yourself, or grab a partner and share the workload.
And the best part? You do not need to be the fittest person in the room. Peak 500 is about getting involved, challenging yourself and doing it alongside our community.
We’ll have the SkiErgs, rowers, bikes, sleds, barbells and plenty more ready to go, with waves kicking off throughout the morning.
And it’s all for a great cause, raising money for Dance Against Dementia.
📅 Saturday 12th September
📍 F45 Sandringham Highett
Bookings are opening soon.
Solo or pairs. Who’s taking on Peak 500? 👀
26/08/2026
The best training routine isn’t the one that looks perfect on paper. It’s the one you can actually maintain when life gets busy.
Because some weeks you’ll have more time, energy and motivation than others.
On those harder weeks, instead of thinking “I can’t do my normal routine, so what’s the point?” focus on what you can do.
Maybe that’s 2 quality sessions instead of 5.
Maybe it’s a 45-minute workout instead of 90.
Maybe you lower the intensity, modify a few exercises or simply focus on moving your body.
You don’t lose your progress because you had a busy week.
The bigger problem is letting one imperfect week turn into a month of doing nothing because you’re waiting for the “right time” to get back into it.
Your routine should have room for work, family, stress, holidays, bad sleeps and everything else life throws at you.
Adjust the plan. Don’t abandon it. 💪
25/08/2026
First F45 class and the screens look like they’re communicating in hieroglyphics? 😂 We’ve got you.
Once you know what you’re looking at, the TVs make your workout SO much easier. They’ll show you:
👀 What exercise you’re doing
⏱️ When you’re working and resting
🔢 How many sets you have left
➡️ When it’s time to move stations
💧 When you’ve earned a hydration break
❤️ And if you’re wearing a LionHeart, how hard you’re working
And don’t worry, you’re definitely not expected to figure it all out on day one. That’s what your coaches are there for.
So if one of the things stopping you from trying F45 is the fear of walking in and having absolutely no idea what’s going on… consider this your cheat sheet.
Save this for your first class, or send it to the friend you’re trying to convince to come train with you 👀
24/08/2026
Getting back into training after some time off can feel harder than it should.
Maybe you’ve been on holiday, you’ve been sick, work has been crazy, or you’ve simply fallen out of routine.
The biggest thing? Don’t put pressure on yourself to pick up exactly where you left off.
Your first session might feel tough. You might be a little more sore than usual. You might not feel as fit or strong as you remember.
That’s okay.
Take the pressure off, book your sessions for the week, fuel yourself properly and focus on rebuilding the habit.
You don’t need to punish yourself for having time off. You don’t need to cut out carbs, eat next to nothing or suddenly train every day.
Just get back into a routine you can actually maintain.
If you’re already a member, book that first session back and we’ll help you from there.
And if you’re not currently training with us, our 28 Day Kickstart is designed to help you do exactly this.
Four weeks of structured training, coaching, accountability and support to help you get back into a routine and start feeling stronger, fitter and more like yourself again.
(Very limited spots available)
DM us ‘kickstart’ and we will send you the details!
21/08/2026
We could tell you what F45 is like… but we’d rather let our members do it 💙
For some, it’s getting stronger than they’ve ever been.
For others, it’s the accountability, the routine, the friendships, the confidence, or simply having somewhere they actually WANT to show up to.
Tracey, Dave, Sharon, Janetta and Simone are just a few of the people who make our community what it is 🫶
And if you’re looking at this thinking, “I want that… I just don’t know how to get started,” this next bit is for you.
Maybe you’ve fallen out of a routine.
Maybe you keep telling yourself you’ll start again Monday.
Maybe the gym feels intimidating when you don’t know what to do.
Or maybe you’re doing everything on your own and struggling to actually stay consistent.
That’s exactly why we created our 28 Day Kickstart…
For 28 days, you’ll have structured F45 training, coaches there to guide you, a community to keep you accountable and a reason to stop putting your health at the bottom of the list.
You don’t need to be fit before you start. You don’t need to know what you’re doing. And you definitely don’t need to wait for the “perfect time.”
You just need to start.
DM KICKSTART and we’ll send you all the details 👊💙
20/08/2026
Coming back from an injury can feel intimidating.
You remember what your body used to be capable of, and suddenly every workout feels like a reminder that you’re not quite there yet. But the truth is, you don’t need to wait until you’re “back to normal” to start moving again.
Recovery isn’t about picking up exactly where you left off. It’s about rebuilding trust in your body, one session at a time.
That might mean lifting lighter weights, swapping exercises, focusing on upper body while your lower body heals, or simply taking things slower than you used to. Progress after injury rarely follows a straight line, and that’s okay.
At F45, we believe fitness should adapt to you, not the other way around. Our coaches can modify movements and help you train in a way that supports your recovery, so you can keep showing up without pushing through pain.
Injuries happen. Setbacks happen. But they don’t have to be the end of your fitness journey.
If you’ve been waiting until you’re 100% to come back, consider this your reminder: you don’t have to be fully healed to take the first step back. Come as you are, and we’ll meet you where you’re at. 💙
20/08/2026
HYROX IS RAMPING UP.
December is getting closer and we have a HUGE crew from F45 Sandringham-Highett getting ready to race.
So we’re taking our HYROX programming to another level.
The F45 HYROX Signature Series has just expanded, with 6 workouts across each phase of the program:
FOUNDATION
Build the engine. Develop strength. Improve movement quality and learn how to manage your output.
SKILL
Dial in pacing, transitions, targets and doubles strategy.
RACE
Higher intensity. Compromised running. Threshold work. Race pace. Getting you ready for exactly what December is going to demand.
The new programming includes longer erg efforts, surging and recovering while moving, doubles work, compromised running and ultimately learning how to find and hold your race pace.
And we’re backing it up in the studio.
Brand new sled track incoming.
New HYROX style sleds incoming.
HYROX Sim locked in 8 weeks out from race day.
Whether you’re racing Singles, Doubles or Relay, Thursday nights are where we build towards December.
You don’t need to already be “HYROX fit” to get involved either. The program progresses from building your foundation, through developing your skills, and eventually getting you race ready.
THURSDAY 5:30PM.
Lock it into the calendar.
December starts now.
18/08/2026
Strength training isn’t just about building muscle or chasing personal bests. It’s one of the most important things you can do for your health at every stage of life.
Research shows that from around the age of 30, we naturally begin to lose muscle mass and strength if we don’t actively work to maintain it. That loss can affect everything from our metabolism and bone density to our balance, mobility and ability to do everyday tasks.
The good news? Your body adapts remarkably well to resistance training, whether you’re 18 or 80.
And here’s the thing: progress doesn’t come from smashing yourself in every session or hitting a PB every week. It comes from the progressive nature of strength training: showing up consistently and gradually asking your body to do a little more over time. Maybe that’s an extra rep, a slightly heavier weight, better technique or simply turning up on a day when you’d rather stay on the couch.
Not every workout needs to be your best workout. But every workout is an investment in the person you want to be in 10, 20 or 30 years.
Strong isn’t just about how much you can lift. It’s about building a body that can carry you through every stage of life. 💙
17/08/2026
Oh hey there! You’re a busy bayside parent, right?
Between work, school drop-offs, sport on the weekends and trying to keep up with everything life throws at you, finding time for yourself can feel impossible.
That’s where we come in.
At F45 Sandringham-Highett, we help busy parents build strength, improve their fitness and feel more confident without needing to spend hours in the gym. Our 45-minute sessions are coached from start to finish, so all you need to do is show up and we’ll take care of the rest.
Whether your goal is to have more energy for your family, get stronger, lose weight or simply do something that’s just for you, our community is here to support you every step of the way.
No matter your fitness level, we’ll meet you where you’re at and help you create healthy habits that actually fit into your life.
If you’ve been waiting for the “right time” to start, consider this your sign.
Hit the link in our bio to learn more and see why so many bayside locals call F45 Sandringham-Highett their second home. 💙
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Location
Category
Address
34 George Street
Melbourne, VIC
3191