The members who make the greatest improvements usually have one thing in common: they’re consistent.
How often should you exercise each week to improve your strength, balance and everyday movement as you get older?
At Monday Club, we recommend three visits each week: two AO80 strength sessions and one Monday Club Fit Functional Class.
That’s because your Strength Club membership has been designed around three visits each week, giving you the best opportunity to improve strength, balance and overall function.
Aim for two AO80 strength sessions each week
As your technique improves and your body adapts, we want to see gradual progression. A good goal is to increase your weights by around 1–2 kg when appropriate, with guidance from your Exercise Physiologist.
Rather than thinking about the weight alone, focus on your effort level. Most exercises should feel like a 6–8 out of 10: challenging, but still allowing you to complete the movement with good technique.
Your AO80 machine monitors your performance and compliance, helping our team adjust your program at the right time.
Make your third visit a Functional Class
Don’t forget your third weekly visit, our Monday Club Fit Functional Classes.
These staff-led sessions perfectly complement your AO80 circuit by improving the things we don’t always train on the machines, including balance, mobility, flexibility, coordination and confidence in everyday movement.
They’re fun, social and suitable for all abilities.
Think of your AO80 sessions as building your strength, while the Functional Classes teach your body how to use that strength in everyday life.
That might mean getting out of a chair more easily, carrying the shopping, climbing stairs or simply feeling steadier and more confident on your feet.
Three visits each week. That’s where the magic happens.
