Strength training designed for people over 50s
Build strength, improve balance and stay active and independent, with personalised support at Monday Club Balmain.
New to strength training?
That’s completely fine. We’ll help you start at your own pace.
Your strength program is personalised to your ability, goals and experience, with guidance and support from our team.
As we age, maintaining muscle strength becomes increasingly important for balance, mobility and everyday function. Regular strength training can help support all three.
5, 10, 20+ Years of Good Ageing
At Monday Club, we believe good ageing means living with energy, purpose and joy. We call it simply ‘feeling good’.
That’s why everything we do is built around the four cornerstones of good ageing – staying active with the right exercise, enjoying genuine social connection, having the support you need, and fuelling your body with good nutrition, all while having fun along the way.
Strength, flexibility and mobility is key.
As we age, we naturally lose muscle and flexibility. In our 60s, strength can decline by 1–1.5% each year, and even faster in our 70s. Less strength and balance means a higher risk of falls, with one in four Australians over 65 experiencing at least one fall each year.
But it doesn’t have to be that way.
At Monday Club, we help you build strength and flexibility safely – at any age, even into your 80s and 90s. Our unique AO80 strength circuit uses advanced digital equipment trusted by elite athletes, but tailored completely to you. Just smart, supportive movement in bright, welcoming spaces.
And when you’re done? Stay for a coffee in the Lounge. Have a chat. Connect.
Because ageing well isn’t just about muscles and movement – it’s about community, laughter, and living life to the fullest.
For people aged 50 to 100 who want to stay strong, stay connected, and feel good every day.
Maybe you haven’t exercised in years and you know it’s time to change that. Or maybe you’ve always been active, a gym regular or even a masters athlete, and now you want to maintain your strength without the intensity or the injuries. Wherever you’re starting from, the goal is the same: to feel physically strong, mentally clear, and good in yourself again.
At Monday Club, you can build strength safely and steadily, or move for joy through modern dance and energising group classes, or blend both. There’s no pressure to perform and nothing to prove. We meet you where you are, with expert guidance, welcoming spaces, and programs designed for this stage of life.
Because Monday Club isn’t a challenge – it’s a new way of living. It’s about ageing with confidence, sharing good conversations, enjoying movement that feels right, and being surrounded by like-minded people who want more from life.
Healthy. Relaxed. Connected. And living it fully.
Designed for movement. Built for comfort. Made for you.
The Monday Club has been thoughtfully designed to support every aspect of your health and wellbeing, from your first warm-up to your last coffee of the day.
You’ll find:
Our AO80 strength circuit which uses advanced, Olympic-level equipment digitally tailored to your body and your strength. No heavy steel weights, no guesswork. Just safe, personalised training that adjusts to you every session.
A cardio zone with treadmills and upright bikes for heart health and endurance.
A functional training zone with free weights, balance tools, and mobility gear for real-world movement.
A stunning, light-filled studio for group classes, from strength and stability to dance, core and cardio, in a space that’s as energising as it is calming.
The Club Lounge – a relaxed space to wind down, enjoy a coffee or snack, read the paper, or chat with mates after a session.
It’s not just a gym. It’s a place to belong, feel good, and keep showing up – because you want to.
Our range of classes
Frequently Asked Questions
Is Strength Club right for me?
Strength Club is designed for people 50+ at different stages of life and fitness.
I haven't exercised in years
That’s OK. You don’t need to be fit before you start. We’ll help you build strength safely and steadily at your own pace.
I'm already active
As we age, maintaining muscle strength becomes increasingly important for balance, mobility and everyday function. Regular strength training can help support all three.
I'd like some guidance
If you’re not sure where to begin, our experienced team can help you find an approach suited to you rather than leaving you to work it out yourself.
Strength for the life you want to keep living
Building strength and balance can help you keep doing the everyday things that matter, from travelling and gardening to playing with the grandkids, getting out with friends and simply feeling confident in your body.
Pick the class that works for you.
Track, Book & Stay Connected with MyWellness
As a Monday Club member, you’ll get access to the mywellness app, your easy-to-use tool for staying on top of your health and classes.
From your phone or tablet, you can book sessions, check the timetable, sign up for events, and get the latest club updates. The app also tracks your workouts, stores your personalised exercise plan, and keeps a record of your progress, so you can see how far you’ve come, anytime.
It’s simple, personal, and designed to keep you moving with confidence – in and out of the gym.