Our Over 55s Fitness Classes Explained

As well as increasing strength, other likely benefits of the program include:

• Improved balance
• Increased mobility
• Reduced risk of falls
• Opportunities for social interaction
• Improvement in self-esteem and mental wellbeing

Among other things, this gives you the opportunity to socialise with likeminded people!

The leaders are all qualified exercise professionals who have undertaken specific training for older adults.

Who is this class for?

This class is recommended for people who have:

• Some experience with exercise
• A reduced falls risk.

What to expect?

• A combination of standing, seated and floor bodyweight movements
• Resistance band, dumbbell, med ball and kettlebell work for strength and mobility
• Focus on posture, balance, and core engagement
• A full-body workout with possibly power, strength, and core components
• Multi joint, multidirectional exercises to challenge you (at your ability level)

Benefits of the program include:

• Improved balance
• Increased strength
• Reduced risk of falls
• Opportunities for social interaction
• Improvement in self-esteem and mental wellbeing

Who is this class for?

• It doesn't matter if you are unfit, or you have never done an exercise class before.
• Ideal class for those beginning an exercise program.
• Great if you require support or chair-based exercises

What to expect?

• A combination of standing and seated bodyweight movements
• Resistance band work for strength and mobility
• Focus on posture, balance, and core engagement
• A friendly, welcoming atmosphere where everyone moves at their own pace
• Qualified guidance and personalised support throughout

Outdoor small group training should not be confused with a boot camp type of exercise. We use the same principles of catering to the older adult prescribing appropriate exercises but utilising the outdoor environment.

We concentrate on flexibility, core strength, power and cardio fitness and incorporating the elements of outdoor environment. Remember you will still get all the benefits of indoor small group training but enjoying beautiful outdoor locations around Sydney. Vintage Fitness Outdoors is a great way to reduce the everyday stress, meet new people, have more energy for the things you enjoy.

Some of the benefits of outdoor exercise can be;

• It lowers blood pressure and reduces stress. Studies have shown that physical activity outdoors lowers a person's blood pressure and heart rate.
• Variation in your regular workout.
• The chance to try something new. It’s a variation to your regular training environment.
• It challenges your body. When exercising on ever-changing outdoor terrain, your body is more challenged than when it is working out on a flat indoor surface.

Led by an experienced instructor, the class is designed to help you maintain independence, prevent injuries, and boost overall well-being. Expect a friendly, no-pressure atmosphere where you can work at your own pace and enjoy the camaraderie of like-minded men.

Who is this class for?

• A welcoming, small-group setting
• A mix of seated and standing and floor exercises
• Music, encouragement, and a few laughs along the way
• A qualified instructor who supports and instructs you throughout the class
• A chance to build fitness and friendships

What to expect?

• A combination of standing, seated and floor bodyweight movements
• Resistance band, dumbbell, med ball and kettlebell work for strength and mobility
• Focus on posture, balance, and core engagement
• A full-body workout with possibly cardio, strength, and core components
• Multi joint, multidirectional exercises to challenge you (at your ability level

Led by a Vintage Fitness instructor, each session focuses on functional movements that support everyday activities—whether it’s getting up from a chair, reaching for a shelf, or going for a walk. Resistance bands add effective challenges, helping to maintain and improve muscle tone, balance, and joint health.

Bodyweight training is one of the safest and most effective ways for older adults to build functional strength. Using your own body as resistance, you’ll work on movements that support everyday life—like standing from a chair, climbing stairs, or reaching overhead.

Combined with gentle resistance band work, this class helps maintain muscle tone, joint flexibility, and core stability, all essential for reducing the risk of falls and injury.

Who is this class for?

• Adults aged 55 and over
• Those wanting a low-impact workout
• Beginners or anyone returning to exercise
• People looking for simple, adaptable movements with minimal equipment

What to expect?

• A mix of standing and seated exercises
• Focus on strength, mobility, and posture
• Bands provided and exercises modified to suit your needs
• Encouraging instruction and a welcoming atmosphere

Each session features a variety of high and low-impact exercises set up in a circuit type format, targeting different areas of fitness including flexibility, strength, balance, and coordination. You will move at your own pace through each station with guidance and supervision from a qualified Vintage Fitness instructor who ensures exercises are tailored to your ability, goals and the areas you really need to work on.

Who is this class for?

• Adults aged 55 and over
• Beginners and experienced exercisers alike
• Anyone looking for a friendly, social class focused on functional fitness
• Those wanting supervision and modifications to suit individual health conditions but happy to work by themselves.

What to expect?

• A welcoming, small-group setting
• A mix of seated and standing and floor exercises
• Music, encouragement, and a few laughs along the way
• A qualified instructor who supports and instructs you throughout the class
• A chance to build fitness and friendships

This upbeat, higher-intensity class can include cardio, strength-building movements, and functional exercises to support energy, endurance, and overall fitness.

Expect a dynamic mix of bodyweight exercises, resistance bands, light aerobic intervals, and balance work—all guided by a supportive Vintage Fitness instructor who ensures you’re moving safely and effectively.

You will work at your own pace, with plenty of options to increase or decrease exercise intensity. This class is perfect for participants who are confident with movement and want to maintain or improve their physical condition with a bit more challenge.

Who is this class for?

This class is recommended for people who have:

• Adults aged 55+ who are already active or looking to take the next step
• Those who enjoy variety, a little sweat, and upbeat music
• Participants wanting to improve cardiovascular fitness, muscle tone, and stamina
• Anyone who wants to feel strong, capable, and energised

What to expect?

• A full-body workout with cardio, strength, and core components
• Low-impact movements with higher intensity options
• Balance and coordination drills to support daily function
• A motivating, music-filled atmosphere
• Professional guidance with encouragement and modifications offered