Strength & Balance Exercise Program

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


Following a successful first term of our Strength and Balance exercise program which commenced in July 2018, we are pleased to start taking enrolments for the next term of classes, commencing 15 October. Click here to view a video from the
April 2018 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: YMCA Epping, 15 Ward Street Epping, NSW

> Dates: Run throughout the NSW Public School Calendar, with Term 4 (9 weeks) commencing 15 October through to 12 December.

> Days & Times:
Class 1: 10:00 am to 11:00 am, twice a week, on Mondays and Wednesdays
Class 2: 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: $20 per week for AONSW Members and $30 per week for Non-Members, payable upfront for the full term of 9 weeks ($180 for Members, $270 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