What is Orangetheory Strength 50 class? Daily + Weekly Format, Fees & More

The Orangetheory Fitness program is a famous HIIT regimen that mixes cardio and strength training in a novel way. The Orangetheory Strength 50 class is recommended for those who want to improve their strength, stamina, general health, and fitness. In this piece, we’ll answer your burning concerns about the what is Orangetheory Strength 50 class and get deep into the intricacies of the workout itself.

What is Orangetheory Strength 50 class?

What is Orangetheory Strength 50 class
Strength training is the primary focus of Orangetheory’s Strength 50, a50-minute HIIT class. The Lift 45 class, originally provided at Orangetheory Fitness locations, is being reintroduced worldwide as Strength 50. The Strength 50 class expects to gain muscle, boost strength, and become in better shape.

Participants in the Orangetheory Strength 50 class will be put through a rigorous strength and endurance test using a variety of aerobic, resistance, and bodyweight exercises. This exercise program aims to increase metabolic rate, strengthen muscles, and reduce body fat. There are people of all fitness levels who can benefit from the class’s 50 minutes.

Structure Of Strength 50 Class

There are three sections to this lesson:

  • warm-up (5 minutes)
  • strength training block (30 minutes)
  • A cool-down (10 minutes)

Each major muscle group is worked on during the strength training session. Weight machines, treadmills, free weights, and resistance bands are used in the workouts. The instructor will make adjustments to the exercises so that every one may take part.

Stretching and foam rolling are part of the cool-down. The result is more mobility and less fatigued muscles.

What Do 50 Means In Strength 50 class?

The “50” in the class’s name refers to the 50 minutes spent working out at a high intensity. During this time, participants perform a variety of exercises designed to improve muscular strength, metabolic rate, and cardiovascular endurance.

Warm-Up5 minutesLight cardiovascular exercises and dynamic stretches to prepare the body for the intense workout.
Cardiovascular Focus15 minutesHigh-intensity cardio exercises such as treadmill sprints, rowing, or cycling to elevate heart rate.
Strength Training20 minutesTargeted strength exercises using weights, resistance bands, or body weights to build muscular strength.
Interval Training5 minutesShort bursts of intense exercises alternated with brief rest periods to enhance endurance and burn calories.
Cool Down and Stretching5 minutesGentle stretches to improve flexibility, prevent muscle soreness, and aid in recovery.

Difference Between Strength 50 and Lift 45

Strength 50 is a more extended class than Lift 45, which is the primary distinction. The duration of Strength 50 is 50 minutes, whereas Lift 45 lasts for 45 minutes. Compound workouts that target many muscular groups at once are emphasized more in Strength 50.

Below is a table that compares and contrasts Strength 50 and Lift 45.

FeatureStrength 50Lift 45
Length50 minutes45 minutes
FocusCompound exercisesIsolation exercises
Recommended fitness levelAll levelsIntermediate to advanced
EquipmentWeight machines, free weights, resistance bandsWeight machines, free weights
BenefitsIncreased muscle strength, improved cardiovascular health, reduced body fatIncreased muscle definition, improved muscle tone

I suggest trying Lift 45 if you are new to strength training. This session might help you learn the correct technique for each exercise because it is shorter, and the exercises focus more on isolation. Once you’re comfortable with the fundamentals, the next level up is Strength 50.

Factors to Consider Between Lift 45 & Strength 50

Here are some other factors to think about if you’re trying to decide between Strength 50 and Lift 45:

How fit you are

Lift 45 is an excellent program for beginners to strength training. Experienced players find Strength 50 to be a more suitable challenge.

Time limitations 

Lift 45 is the way to go if you’re in a hurry. Strength 50 is a more efficient approach to training if you have the time to dedicate to it.

Your Goals

Strength 50 is the superior choice to increase muscle mass. Lift 45 is a better choice to increase muscle definition.

Trying out Strength 50 and Lift 45 is the greatest way to determine which one you like more.

My Strength 50 Class Routine

Warm-Up5 minutes– Jog in place- Arm swings- Leg swings- Torso twists
Cardiovascular Focus15 minutes– Treadmill sprints (1 minute)- Rowing intervals (2 minutes)- Cycling at high resistance (2 minutes)- Repeat the cycle
Strength Training20 minutes– Squats with dumbbells (3 sets of 12 reps)- Push-ups with resistance bands (3 sets of 10 reps)- Bent-over rows with barbells (3 sets of 8 reps)- Plank variations (3 sets of 30 seconds each)
Interval Training5 minutes– Burpees (20 seconds)- Rest (10 seconds)- Mountain climbers (20 seconds)- Rest (10 seconds)- Repeat the cycle
Cool Down and Stretching5 minutes– Hamstring stretch- Quad stretch- Shoulder stretch- Child’s pose

Weekly Strength 50 Class Routine

MondayTotal-Body Split– Squats with dumbbells- Push-ups with resistance bands- Bent-over rows with barbells- Burpees
TuesdayRest– Rest
WednesdayUpper-Body Split– Bench press- Bent-over rows with dumbbells- Bicep curls- Tricep dips
ThursdayRest– Rest
FridayLower-Body Split– Deadlifts- Lunges with dumbbells- Leg press- Plank variations
SaturdayTotal-Body Split– Treadmill sprints- Rowing intervals- Mountain climbers- Shoulder press
SundayRest– Rest

Benefits of Orangetheory Strength 50 Class

The class is carefully planned to train all your major muscle groups, giving you a total body workout every time you attend.

Calorie Burning 

Strength training and cardio boost metabolic rate during and after exercise, which helps with weight control.

Gaining Muscle

Muscle growth and toning are promoted by strength-based workouts, which often involve the use of weights, resistance bands, and bodyweight motions.

Energy Boost

High-intensity interval training (HIIT) increases metabolic rate and calorie expenditure after exercise and into daily life.

Vitality of the Heart

The class’s cardiovascular workouts benefit the heart, lungs, and blood because they boost endurance and oxygen flow.


Constantly shifting activities and routines keep people interested and help them avoid boring or unproductive workouts.

Consistency and inspiration

Orangetheory sessions encourage a sense of inspiration and healthy rivalry among students, who push one another to work harder and more efficiently.

How to Book a Strength 50 Class at OTF?

You may schedule a Strength 50 class at OTF in a few different ways:

  • Using the OTF mobile app:

The OTF mobile app is the most hassle-free method to schedule a workout. The app allows you to look up Strength 50 courses near you and register for them instantly.

  • Via telephone:

Strength 50 classes are reserved over the phone by phoning your neighborhood studio.

  • In-Person:

You can also schedule a Strength 50 session in your nearby studio.

The order of events for scheduling an OTF app-based Strength 50 class is as follows:

  • Get the OTF app open.
  • Select the “Classes” menu.
  • Go with the studio closest to you.
  • Click the time slot for the “Strength 50” session you wish to reserve.
  • Select “Book” from the menu.

Before scheduling a lesson, download the OTF app and register for an account. You don’t need an account to book a Strength 50 class—just your name, email address, and phone number.

When scheduling a Strength 50 class by phone, please have the following details ready to provide the studio:

  • Your name
  • Your membership number
  • The date and time of the Strength 50 class that you want to book
  • The number of spots that you want to book

The front desk staff will require the same information if you choose to schedule your Strength 50 class in person.

Fees And Cancellation Policy For Strength 50 Classes 

Here is a complete overview of the fees and cancellation charges for strength 50 classes.

Membership TypeFeeCancellation Policy
Member$12– Cancel up to 8 hours in advance for a full refund.- Cancel within 8 hours or no-show: $12 late cancel fee.
Non-member$18– Cancel up to 24 hours in advance for a full refund.- Cancel within 24 hours or no-show: $18 late cancel fee.

All cancellation fees and conditions are subject to change at any time. The most up-to-date information is always available at the studio’s physical location.

Here is an overview of the refund policy:

  • 8 hours or more in advance: Full refund.
  • Within 8 hours but more than 2 hours in advance: 50% refund.
  • Within 2 hours but more than 30 minutes in advance: 25% refund.
  • Within 30 minutes of class start: No refund.
  • No-show: No refund.

Canceling a class is done in several ways, including using the OTF app, phone, or in person at your local studio. Sending your studio an email is another option for canceling a lesson.

How Often Should I Take Strength 50 Class?

In addition to the Orange 50 class, I suggest attending 2 weekly strength training sessions.

You can achieve your fitness objectives by performing total-body, upper-body, and lower-body splits.

What is the recommended fitness level for Strength 50?

The Strength 50 competition welcomes participants of varying fitness levels. Each activity will have variations provided by the coach to ensure that everyone can take part. However, it is a challenging class; therefore, prior experience with strength training is suggested.

What should I wear to Strength 50?

You should dress for exercise in loose, comfortable clothing like wearing the best gloves and soft leggings that won’t restrict your movement. You should also bring some shoes best for Orangetheory.

Ending The Strength 50 Class Excercise 

Now you have a detailed idea about What is Orangetheory Strength 50 class. If you want to make a complete physical change, the Orangetheory Strength 50 Class is the place to be. This session is great for those who want to be in shape since it combines cardio, weights, and interval training into one comprehensive workout. T

hose who want to push themselves to their limits and find their inner strength will find the Orangetheory Strength 50 Class an excellent option due to its organized style and emphasis on community motivation.

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