Program details

Monday Club offers individualised and small-group, exercise physiologist led programs designed specifically for adults aged 50+. Our approach blends strength training, balance, mobility, and functional movement to support common sense good ageing, helping members stay strong, independent, and socially connected.

Each session is built around the AO80 circuit (our guided, smart strength system) combined with personalised floor-based exercises. The AO80 uses safe, controlled resistance with multiple training modes (including joint-friendly and low-impact options), making it ideal for all fitness levels, whether you're returning to exercise, managing a health condition, or looking to build strength and confidence.

Programs are individually tailored based on your initial assessment, ensuring the right level of intensity, progression, and support. Exercise physiologists are present throughout sessions to guide technique, adjust loads, and ensure safety.

Session Structure & Duration

1. AO80 Circuit: ~30 minutes (guided, personalised strength training)
2. Floor Program: ~20-25 minutes (balance, mobility, cardio, or functional work)
3. Optional Group Class: 45 minutes (focused on strength, balance, mobility, and bone health)

Key Features

1. Small group environment (supportive, not intimidating)
2. Clinically informed and safe for older adults
3. Focus on strength, balance, mobility, and independence
4. Personalised programming with ongoing progression
5. Social, welcoming atmosphere stay for a coffee, protein fortified yoghurt and connect after your session

At Monday Club, its not just about exercise its about building strength for life, staying connected, and ageing well together.

Opening hours:

Program & Class Times

Monday Club offers flexible session times across the week to support consistency, routine, and accessibility for our members.

• Monday to Thursday: 5:30am & 7:00pm.
• Friday: 5:30am & 5:00pm.
• Saturday/Sunday: 7:30am & 12:00pm.

Session Availability

• AO80 strength circuit sessions and personalised floor programs run throughout the day in small groups.
• Members can attend up to 3 sessions per week (depending on membership type), with a minimum of 2 sessions per week recommended for optimal outcomes.
• Each session runs for approximately 50-60 minutes.

Group Classes

• Functional strength, balance, and mobility classes (45 minutes) are scheduled at set times during the week (morning and mid-morning focus, aligned to member preferences).

Public Holidays & Closures

• Monday Club is operates at weekend hours on Public Holidays.
• Any additional closures (e.g. Christmas period) will be communicated to members in advance.

Cost:

Membership Options<br />
<br />
Strength Membership:<br />
$75 per week (6-month minimum term).<br />
$70 per week (12-month or ongoing membership).<br />
Includes up to 3 sessions per week (2 × AO80 strength sessions + 1 × group class).<br />
<br />
Momentum 9 Program:<br />
$200 per week.<br />
9-week structured program including 2 supervised sessions + 1 class per week.<br />
Designed for onboarding, building confidence, and accelerating results.<br />
<br />
Assessment Fees:<br />
Initial Assessment (2 hours): $200<br />
Follow-up Reassessments (3 and 6 months): $125<br />
<br />
Inclusions:<br />
Individualised, exercise physiologist led programming<br />
Small group supervision and progression tracking<br />
Access to AO80 smart strength equipment<br />
1 coffee and 1 yoghurt included per visit<br />
Ongoing support and program adjustments<br />
<br />
Discounts &amp; Special Offers<br />
Reduced weekly rates available for 12-month commitments.<br />
Health fund rebates may apply to eligible exercise physiology services (assessments and reviews)

Target age:

50 Plus

Participants who would not be suitable for the program:

Participant Suitability:<br />
<br />
Monday Club programs are designed to be inclusive and adaptable for adults aged 50+, including those with controlled chronic conditions and varying levels of mobility. However, there are some individuals for whom the program may not be suitable without further medical clearance, modification, or alternative support.<br />
<br />
Participants who may not be suitable include:<br />
<br />
- Unstable or uncontrolled medical conditions, including:<br />
- Unstable cardiovascular conditions (e.g. recent cardiac event, uncontrolled hypertension)<br />
- Acute respiratory conditions or infections<br />
- Recent surgery or acute injury where clearance for resistance exercise has not yet been provided<br />
- Severe cognitive impairment (e.g. advanced dementia) where the individual is unable to follow instructions or safely participate in a small group environment<br />
- High falls risk requiring constant one-to-one supervision beyond the scope of a small group setting<br />
- Severe mobility limitations, including individuals who:<br />
- Are unable to transfer independently or safely<br />
- Require significant physical assistance for movement<br />
- Unmanaged pain or acute musculoskeletal conditions that would limit safe participation<br />
- Behavioural or psychological conditions that may impact safety of themselves or others in a group environment<br />
<br />
Considerations (may still participate with appropriate support):<br />
<br />
- Use of walking aids (e.g. cane, walker) often appropriate with program modification, the participant will need to be able to climb a flight of stairs to access the program<br />
- Early-stage cognitive decline may participate with supervision and clear instruction<br />
- Chronic conditions (e.g. arthritis, osteoporosis, diabetes) commonly supported within our programs<br />
<br />
Screening and Safety Process:<br />
- All participants complete a comprehensive pre-exercise screening and initial assessment conducted by an exercise physiologist. Where required, medical clearance from a GP or specialist will be requested prior to commencing.

Special requirements or conditions:

To ensure a safe, comfortable, and enjoyable experience for all members, Monday Club has a few simple participation requirements:<br />
<br />
What to Wear &amp; Bring:<br />
Comfortable exercise clothing suitable for movement (e.g. shorts or long pants and a breathable top)<br />
Enclosed, supportive footwear (e.g. runners)<br />
A towel for hygiene during sessions<br />
A water bottle to stay hydrated<br />
<br />
Before You Start:<br />
Completion of a pre-exercise screening and Initial Assessment with an exercise physiologist<br />
Medical clearance may be required if there are underlying health conditions or recent procedures<br />
<br />
During Sessions:<br />
Arrive on time to ensure safe setup and orientation for the AO80 circuit<br />
Follow guidance from staff regarding technique, load, and progression<br />
Use equipment as instructed to maintain a safe training environment<br />
<br />
Health &amp;Safety:<br />
Do not attend if feeling unwell (e.g. fever, acute illness)<br />
Inform staff of any changes in health, medications, or injuries<br />
Participants must be able to engage safely in a small group setting<br />
<br />
General Conditions:<br />
Minimum recommended attendance of 2 sessions per week for best outcomes<br />
Respectful and supportive behaviour within the club environment<br />
Bookings may be required for sessions due to small group formats

Minimum experience:

Beginner

Leader qualifications:

Exercise Physiologist

Fitness Leader - Registered Cert IV

Private health insurance rebates:

Yes