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Get Fit & Strong
At Your Level. In Less Time.

Strength. Cardio. Flexibility. Everything you need to get stronger and feel better—all in one 45-minute total-body workout.

East Aurora, NY • Hamburg, NY • Lancaster, NY

GET STARTED: FREE CLASS

YOUR MOST EFFECTIVE TOTAL BODY WORKOUT

Formula 3 brings strength, cardio, and flexibility together in one complete 45-minute workout designed to help you get stronger, improve endurance, move better, and feel your best.

Every workout can be adjusted to your fitness level, so whether you're just getting started, getting back into a routine, or ready for a new challenge, you can work at your pace and keep making progress.

Three essential elements. One simple formula. A stronger you.

Strength

Build strength for the things you do every day.

Strength training helps build and maintain muscle, support strong bones, and make everyday activities easier. The stronger you become, the more capable and confident you can feel—both inside and outside the gym.

 

Cardio

Build endurance to keep you moving.

Cardio training strengthens your heart, improves endurance, and gives you the stamina to do more without feeling as tired. It helps you stay active, energized, and ready for everything your day brings.

 

Flexibility

Move better and feel better.

Flexibility training helps improve mobility and range of motion so you can move more freely and comfortably. It supports better movement during your workouts—and makes everyday activities like bending, reaching, and staying active easier.

 

REAL MEMBERS. REAL EXPERIENCES.

  • "I quickly noticed I was getting stronger with every workout. I love having my own station with all the equipment ready to go—no waiting for anything. The workouts are displayed on the TVs, so you don’t have to remember anything or think of what to do. Exercises change every day, and can be modified for any fitness level. With classes every hour from 4 AM–10 PM, it's easy to fit into my schedule. The studios are always clean, the 45-minute workouts fly by, and I'm always glad I came. I highly recommend Formula 3!"

    - Laura K.

  • "I joined Formula 3 after many years of not working out. It has been a god send for me. I feel healthier—much more energy and improved strength, balance and cardiovascular health as evidenced from my blood work and improved BP. The 45 minute classes are just the right amount of time for me and love that they combine both cardio and strengthening exercises. It’s easy to sign up for either instructor led or self led classes on the app. Highly recommend!"

    - Erica H.

  • "This was an amazing, full body workout! You don’t need 2 hours at the gym with a concept like this! You can go at your own pace and push yourself when you can. There’s a ton of options for different work outs each time, so the routines are never mundane. Highly recommend giving this a try!"

    - Jessica A.

  • "I have just started back after an embarrassingly long time not going to the gym. It's been years now. Busy mom, running kiddos all over. Let me tell you. This place is a godsend. I love it. I walk in anytime from 4am til 10pm. I follow along with the workout right in front of me. I don't have to think. Ever. It's wonderful. Trainers are super nice, and so are the people I've met (and old gym friends!) If you are on the fence and want to do something good for yourself, GO. You won't regret it!"

    - Tara H.

  • “As a busy dad of 3 kids (under 8 yrs old!) and a work schedule that can sometimes change within a couple hours notice, I love the fact that I can come here, get a butt-kicking HIIT workout with incredible trainers that care about you! They go out of their way to help you with your goals and get to know you on a more personal level. On top of that- you have your own personal station and equipment and the place is kept super clean! LOVE this place!!!”

    - Andy M.

  • "I have been going to F3F for about 8 months now and I'm so happy I found something that I can stick with! It's crazy to say that I look forward to the 5 am classes but it's a great way to start my day. I am easily able to take classes around my own schedule with the instructor lead or Fitvision options. All the equipment is there and honestly the playlists are pretty great lol Instructors are there for help or motivation, whatever you need. Definitely recommend giving Formula 3 Fitness a try if you're looking for something new."

    - Kristina B.

  • "So happy to have found this gym! Love that there are classes every hour. The gym is clean, organized, equipment is in excellent condition. The workouts are easy to scale up or down, always something different, the music is upbeat, the staff is very knowledgeable, welcoming, helpful. Definitely recommend!"

    - Larissa B.

  • "I signed up for the unlimited when my challenge was complete! All the current trainers are absolutely incredible! It’s really like having a personal trainer but in a group setting. They will make sure your form is correct, compliment you on having perfect form, or hand you a heavier weight because they know you can do it! I really love that! I’ve lost a bunch of weight and have gotten stronger. I look forward going to the gym every early morning. In 45 minutes you’re done! 💪🏼"

    - Kristin D.

  • "Formula 3 Fitness offers a full total-body workout. Great trainers who motivate and provide modifications if needed. Everyone is very friendly and is truly a no judgement zone. I have created new eating and workout habits. I also love the heart rate monitors to set goals for myself. I'm so happy I decided to join!"

    —Laura S.

  • "Where do I start? I love having my own workout zone for each class. No switching and sharing equipment. I love getting a full body workout done in 45 minutes. I love being able to customize it for my level and my needs. Most of all, I love the energy and the confidence it’s given me. What it does for my state of mind is just as valuable as what it does for me physically. Highly recommend!"

    —Dori S.

  • "This is a great gym with helpful staff! The workouts vary daily so there is no burnout. I enjoy the variety of exercises and the quick pace. There is not much down time, and the classes go by quickly with high calorie burn.The trainers here are great and motivating! I like the workouts and atmosphere-it makes it easy to show up and work out hard!"

    - Dave M.

  • "I started F3 after having my second child. I remember being SO nervous to start working out, especially because I had never done HIIT classes before. The coaches were more than accommodating for me being a beginner. They helped push me through the soreness every class, leading me to drop 30 lbs after a few months! I continued working out during my third pregnancy and the coaches again accommodated me and helped provide modifications to any exercises I couldn’t do. F3 always provides a great workout, and there are literally people of all fitness levels who attend. Each exercise is demonstrated by a coach so it’s super easy to follow along. Classes are 45 minutes, which means you’re in and out in no time. I’m happy to be back after having my third baby and can’t wait to work up my strength again!"

    - Rachel D.

  • "Formula 3 Fitness has been just what I was looking for! The coaches are very motivational and truly want the best for you. They're always available to answer a question, help with an exercise modification (if needed) or give you that extra push to believe in yourself. The 45-minute workouts go by fast and you leave feeling better than you did when you walked in. The exercises are already set (no thinking if it’s arm day or leg day) and you do the exercises to the best of your ability. Before you know it, you’ll be surprising yourself and doing more & more reps or lifting heavier weights. They also offer a fitness challenge a couple times a year that helps you get back on track, learn about new healthy foods and get a game plan for moving forward and sticking with the healthy lifestyle. At Formula 3 you’re not just joining a facility, you’re joining a family."

    - Dana H.

  • "Formula 3 Fitness is terrific! I love the small class sizes, and personable coaches. The heart rate monitoring system keeps you pushing yourself to exceed what you did the previous day. I recently completed their 5 week challenge and had great success."

    - Jessica C.

  • "You will not find another gym that provides this great an experience. The staff is very knowledgeable, personable and helpful. You can’t execute a move, have an injury or are new to this type of workout? You will be provided with alternative moves and adaptations until your body is ready. You will burn 500-1200 calories in 45 minutes!"

    - Carol E.

  • "Formula 3 Fitness was the answer to all my workout woes. The instructors are knowledgeable and motivating, and the classes are a positive atmosphere to help you reach your health goals. I am so thankful I found them! Highly recommend. 💯"

    - Megan W.

  • "Thank you Formula 3 Fitness for providing THE BEST full body workout!! Strength training, Cardio and Flexibility with the most knowledgeable and inspiring coaches in the CLEANEST gym around!!! I feel perfectly safe and thankful to be getting stronger and healthier while having FUN!!!"

    - Kim S.

  • "Formula 3 is the first gym that has made me want to work out every day! It's a different workout every day and the 45 minute session flies by!! The coaches are motivating, knowledgeable and personable! They run challenges and special workouts to keep you motivated! I recommend it to anyone that wants to look better, feel better, be healthy and fit! Love Formula 3 Fitness!"

    - Jordan P.

  • "Formula 3 Fitness workouts and instructors have changed my life! I’ve always been into fitness, however struggled with building muscles and always dreaded working out. Going to F3Fit is very motivating the the workouts are amazing. I’ve seen more progress this past year than I have in my entire life. The instructors care about us and we aren’t just a number to them. They form a relationship with everyone. They are encouraging and know when to push me. I highly recommend this place!"

    - Chris R.

  • "Been to soo many gyms. Just returned back to this one... best fitness routine (cardio and strength training), best scheduling /cancelling system. For the $$ so worth it!"

    - Cheryl F.

  • "I really love this gym! The classes are efficient and as hard as you need/want them to be. There is a good mix of cardio and resistance training in every class. You reserve your spot and all the equipment you need is at each station so you never need to get there really early to make sure you get the right weights. The times of the classes are convenient and the app is user friendly. I highly recommend Formula 3 Fitness!"

    - Jessica S.

READY TO SEE WHAT FORMULA 3 CAN DO FOR YOU?

Whether you're just getting started, getting back into a routine, or looking for a new challenge, Formula 3 gives you the flexibility, guidance, and support to keep moving forward.

Start where you are. Get stronger at your pace. Feel better one workout at a time.

YOUR FIRST WORKOUT IS FREE!

Try a Free Class
View fullsize 🔥 PLANKTOBER IS ON, F3! 💪 One simple daily challenge. One BIG goal. And a whole lot of planking ahead. 😂 A few minutes a day. A little progress at a time. And by the end of the month… a STRONGER you. 🔥 30 DAYS. ONE GOAL. FINISH STRONG.
View fullsize 💪 STRONG looks different on everyone. Different exercises. Different fitness levels. Different goals. But every workout has one thing in common… 45 minutes spent getting stronger. 🔥 Show up. Give it your best. Keep building on it. That&r
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View fullsize 💪 Showing up is the first win. From there, it’s about challenging yourself, moving at your pace, and getting a little stronger with every workout. You don’t have to be the fastest. You don’t have to lift the heaviest. You just ha
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