Program details

The Strength & Balance for Healthy Ageing program is a structured exercise program designed to improve strength, balance, and confidence in adults aged 55 years and over. The program aims to reduce the risk of falls, support independent living, and enhance overall physical function in a safe, supportive environment.

Prior to commencing the group program, participants complete an initial individual assessment with a qualified Physiotherapist or ESSA-accredited Exercise Physiologist. This assessment ensures the program is appropriate for the individual, identifies specific balance or strength limitations, and allows exercises to be tailored to each participants needs.

Sessions are delivered at C3 Gym, Rockdale and are designed and supervised by a Physiotherapist, with classes run by either the Physiotherapist or an ESSA-accredited Exercise Physiologist. All participants are guided by experienced allied health professionals with expertise in working with older adults.

Each session consists of a circuit-based format, typically involving 8-10 exercise stations, with participants spending approximately 5-6 minutes at each station. Exercises focus on:

• Lower and upper limb strengthening
• Balance and stability training
• Functional movements relevant to everyday activities
• Coordination and confidence with movement

Exercises are adaptable to individual abilities, with progressions provided to ensure participants are appropriately challenged while maintaining safety.

This program is suitable for individuals looking to maintain mobility, improve balance, and stay active as they age. It may also benefit those who feel unsteady, have a history of falls or near-falls, or wish to build strength in a clinically supervised, community-based setting.

Opening hours:

• Mondays, 11:00am
• Fridays, 11:00am

Cost:

$35 per class, $300 for a pack of 10 classes

Private Health Insurance:
Some private health funds may offer a rebate for this class under extras cover. Rebates vary by fund and policy, and not all insurers cover group exercise. Medicare does not cover group classes. Please check with your insurer prior to attending.

Target age:

55 Plus

Participants who would not be suitable for the program:

This program is delivered in a semi-supervised group gym setting and may not be suitable for all individuals. Participants may be excluded from the program, or required to undertake individual assessment and/or treatment prior to participation, if they present with any of the following:

Medical and Safety Considerations
- Unstable or uncontrolled medical conditions, including but not limited to unstable cardiac conditions, uncontrolled hypertension, recent cardiac events, or uncontrolled diabetes
- Recent surgery or acute injury that limits safe participation in standing, balance, or strengthening exercises
- Acute musculoskeletal pain or injury that significantly limits weight-bearing, stepping, or functional movement
- Neurological conditions that significantly impair balance, coordination, or safety in a group setting (e.g. uncontrolled seizures, advanced neurological disease)
- Severe dizziness, vertigo, or syncope that is not medically managed or cleared for exercise
- Recent falls with injury where individual assessment and management are required prior to group participation

Functional and Mobility Limitations
- Inability to safely stand or walk independently, with or without a walking aid, in a gym environment
- Requirement for constant hands-on assistance or close guarding beyond what can be safely provided in a group setting
- Significant cognitive impairment that limits the ability to follow instructions, understand safety cues, or participate safely in a semi-supervised environment

Other Considerations
- Uncontrolled fear of falling that prevents participation in balance-challenging exercises
- Inability to follow safety instructions or participate appropriately in a group setting
- Any condition where group exercise is deemed unsafe by the Physiotherapist or Exercise Physiologist

Individuals who do not meet the inclusion criteria may be recommended to undertake individual physiotherapy or exercise physiology sessions prior to, or instead of, group participation. Re-entry into the group program may be considered following reassessment and clinical clearance.

Special requirements or conditions:

Participants are required to:
- Wear enclosed, non-slip footwear suitable for exercise
- Bring a gym towel and water bottle
- Wear comfortable clothing that allows free movement
- Use any prescribed mobility aids (e.g. walking stick, walking frames) as advised during assessment
- Inform staff of any changes to medical condition, medications, or falls history prior to participating
- Attend an initial individual assessment prior to commencing the group program

Participants are also expected to:
- Follow all safety instructions provided by the supervising Physiotherapist or Exercise Physiologist
- Advise staff immediately if they feel unwell, dizzy, or unsafe during the session

Minimum experience:

Beginner

Leader qualifications:

Exercise Physiologist

Physiotherapist

Private health insurance rebates:

Yes