To reach Level 45 in Pokémon GO today, earn XP through normal gameplay. The Rocket battles, Shadow Pokémon purification, and other Level-Up Research tasks shown in older Level 45 guides are no longer requirements. The current level-up details list Great Ball Shoes as the Level 45 avatar reward.
What changed for Level 45?
On October 15, 2025, Pokémon GO increased the Trainer level cap from 50 to 80 and rebalanced progression. The update removed Level-Up Research tasks for Levels 41–50; those tasks are now associated with Levels 71–80. The game applies XP you had already earned to determine your new Trainer level. Pokémon GO’s leveling update and its announcement describe the change.
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That means older pages describing a Rocket-focused Level 45 checklist are describing the former system. They should not be used as a list of current prerequisites.
How to get to Level 45 now
Level up by earning XP. Pokémon GO’s Help Center lists catching Pokémon, visiting PokéStops, and battling among the gameplay actions that award XP. The current Help Center describes additional Level-Up Research requirements only for Levels 70–80. See the Help Center’s leveling and medals guidance.
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- The packaging is Japanese, but item works the same as the US version.
- Catch Pokémon and track your rest rhythm with the Pokémon GO Plus + accessory!
- Keep track of your sleep with the press of a button
- Press and hold the central button on the Pokémon GO Plus + accessory and place it by your pillow to track your rest rhythm on the Pokémon Sleep app
- There’s a Pikachu within your Pokémon GO Plus + that can sing you lullabies and act as your morning alarm; Pikachu grows friendlier the more you sleep, unlocking even more sounds!
The official sources cited here do not publish a verified exact XP threshold for Level 45, so this guide does not give a number. The 12,753,000 XP figure sometimes seen in current leveling information is the published total for Level 50, not Level 45; it should not be used to infer the Level 45 threshold.
What reward do you get at Level 45?
The current level-up details list Great Ball Shoes as the Level 45 avatar reward. They are a cosmetic item for your avatar, not an item of equipment that changes gameplay.
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- Catch Pokémon and track your rest rhythm with the Pokémon GO Plus + accessory!
- Keep track of your sleep with the press of a button
- Press and hold the central button on the Pokémon GO Plus + accessory and place it by your pillow to track your rest rhythm on the Pokémon Sleep app
- There’s a Pikachu within your Pokémon GO Plus + that can sing you lullabies and act as your morning alarm; Pikachu grows friendlier the more you sleep, unlocking even more sounds!
- Spin PokéStops or throw Poké Balls automatically in Pokémon GO for hands-free gameplay (and Great Balls and Ultra Balls can be thrown too!)
Why older guides mention Team GO Rocket
Before the 2025 progression update, Level 45 was tied to Level-Up Research with a Team GO Rocket focus. In its November 2020 announcement, Pokémon GO described the former challenge: “Level 45: You’ve battled in Gyms, raids, and the GO Battle League, but to reach level 45 you’ll need to focus your efforts on taking down those pesky Team GO Rocket villains!” Read the 2020 GO Beyond announcement. That quote explains old search results; it is not a description of the current Level 45 requirements.
Team GO Rocket battles still exist. Winning a battle against a Grunt gives Stardust and a chance to catch the Shadow Pokémon left behind, according to the Pokémon GO Help Center. Shadow Pokémon can also appear in Shadow Raids, and purification costs Stardust and Candy; the cost varies, with the Pokémon Company giving a 1,000 Stardust and one Candy Weedle as an example and noting that Shadow Legendary Pokémon can cost much more. The Pokémon Company’s Shadow Pokémon guide covers those mechanics. Neither Rocket battles nor purification is a current Level 45 prerequisite.
Quick Recap
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- Catch Pokémon and track your rest rhythm with the Pokémon GO Plus + accessory!
- Keep track of your sleep with the press of a button
- Press and hold the central button on the Pokémon GO Plus + accessory and place it by your pillow to track your rest rhythm on the Pokémon Sleep app
- There’s a Pikachu within your Pokémon GO Plus + that can sing you lullabies and act as your morning alarm; Pikachu grows friendlier the more you sleep, unlocking even more sounds!
- Spin PokéStops or throw Poké Balls automatically in Pokémon GO for hands-free gameplay (and Great Balls and Ultra Balls can be thrown too!)
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- Catch Pokémon and track your rest rhythm with the Pokémon GO Plus + accessory!
- Keep track of your sleep with the press of a button
- Press and hold the central button on the Pokémon GO Plus + accessory and place it by your pillow to track your rest rhythm on the Pokémon Sleep app
- There’s a Pikachu within your Pokémon GO Plus + that can sing you lullabies and act as your morning alarm; Pikachu grows friendlier the more you sleep, unlocking even more sounds!
- Spin PokéStops or throw Poké Balls automatically in Pokémon GO for hands-free gameplay (and Great Balls and Ultra Balls can be thrown too!)
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