Strength & Balance Exercise Classes


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, please note, classes can be joined at any time.

> 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)
For a printable brochure about the program, click here. 


Locations & Times

Please note, classes have been suspended until further notice due to the growing concerns of the spread and impacts of the COVID-19 virus. We will advise when classes are due to resume.

Classes are currently held at:-

EPPING: YMCA Epping, 15 Ward Street

Class 1: 10:00am to 11:00 am, twice a week, on Mondays and Wednesdays – full
Class 2: 11.00am-12.00pm, twice a week, on Mondays and Wednesdays –  7 vacancies (new!)
[$20 per week for ANSW 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 – 7 vacancies
[$20 per week for 2 sessions per week, $30 per week for non-members]

Stride Health, 98 Market St

2:00 pm to 3:00 pm, twice a week,  on Tuesdays and Thursdays – 10 vacancies


The video below is from the April 2018 pilot program; hear about the benefits gained by participants.


To enrol

Please find the class you are interested in joining and fill-out the online form below.  You will then receive an email confirming your interest and including the documentation you are required to complete before commencing the class.  

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