Strength & Balance Exercise Classes


Expressions of interest are now being taken for Term 2 2019 Strength and Balance Exercise classes.

The video below is from the April 2018 pilot program; 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.

> Dates: Run throughout the NSW Public School Calendar, with Term 2 (10 weeks) commencing Monday 29 April 2019

> 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: See details below by location

Enrolment and enquiries: Complete the Expression of Interest online form below, or contact us by phone on 02 9857 3300 or by email 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)

Locations & Times for Term 2 2019

Expressions of interest (EOI) are now being taken to join our Term 2 classes, starting the week commencing Monday 29 April  2019.

Classes are currently held at:-

EPPING: YMCA Epping, 15 Ward Street

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 (proposed new class)
[$20 per week for AONSW Members, $30 per week for non-members]

North Sydney: North Sydney Community Centre, 220 Miller St

Class 1: 2:00 pm to 3:00 pm, twice a week,  on Tuesdays and Thursdays
[$20 per week for 2 sessions per week, $30 per week for non-members]

To enrol

Please find the class you are interested in joining and fill-out the online form. This will automatically add your name to our reserve list for that class. You will then be taken to a page with all the documentation you need to complete your application. You will also receive an email with this information

Alternatively, you can register your interest by calling us on 02 9857 3300 or email