Strength & Balance Exercise Program

Website page banner - Strength & Balance - V1 2018-06-18


We’re excited to announce the launch of our new land-based Strength and Balance exercise program – commencing in July 2018 – which follows a highly-successful pilot conducted in March / April 2018.  Click here to view a video from the pilot program and to hear about the benefits gained by participants.


Best practice guidelines suggest those with arthritis and/or osteoporosis should be engaging in land-based strength exercises at least twice a week.

The goal of our Strength & Balance program is to implement an exercise program which is evidence based, effective and considers the individual needs of participants. It has also been structured to foster sociability and peer-support.


> Aim: The program is designed to help individuals with arthritis and/or osteoporosis to develop strength, improve overall fitness and regain/build confidence in an environment that is social and supportive.

> Location:  The initial term of the Strength & Balance Exercise Program will be held at YMCA Epping, 15 Ward Street Epping, NSW

> Dates: The first term of classes will commence on Monday 23rd July 2018 and run throughout the NSW Public School Calendar for Term 3 (10 weeks), finishing on Wednesday 26th September 2018

> Days & Times: 11:00 am to 12:00 pm, twice a week, on Mondays and Wednesdays

> Exercises: The Strength & Balance Program will be run in a circuit format focused on improving strength, but also incorporating components of balance, endurance and flexibility. Exercises will be modified according to the participant’s goals, medical history and fitness level. An example of the program structure is provided below.

> Instructors: Classes will be operated by an allied health professional (Exercise Physiologist or Physiotherapist).

> Cost: The introductory term offer is $8.50 per class,  with $170 payable upfront for the full term of 20 classes. Subsequent terms will be $10 per class for AONSW Members and $15 per class for Non-Members.

> Enrolment and enquiries: Please phone us on 02 9857 3300 or email us at


An example of the Strength & Balance Program structure is:

  • Begin with a 5 minute warm-up of dynamic movement / stretches and finish with a 5 minute cool-down of static stretches, breathing and relaxation exercises
  • Circuit of 10 stations (9 exercises and 1 rest) each for 4-5 minutes (total exercise time 40-50 minutes)
  • Exercises should incorporate modes of neuromuscular control, progressive (gradual increasing of) resistance training, balance training and impact loading (as appropriate)
  • Example exercise stations:
    > Lunges (PRT)
    > Heel raises (PRT)
    > Squats / STS (PRT)
    > Step-ups (IL)
    > Chest press (PRT)
    > Shoulder retractions
    > Standing hip flexion (PRT; Balance)
    > Single-leg stance (Balance)
    > Deltoid raises (PRT)

 For more information or to register, please phone us on 02 9857 3300 or email us at