Strong & Steady Classes

Strong & Steady Classes for OA – Hip & Knee

Strong & Steady is our structured, physiotherapist-led exercise program designed for people living with hip & knee osteoarthritis (OA).

Modelled on internationally recognised programs such as GLAD, Strong & Steady combines evidence-based strength training, education and balance work to reduce pain, improve mobility and support long-term joint health.

Benefits of Exercise For OA.

Research consistently shows that targeted strength and neuromuscular training is one of the most effective treatments for hip and knee osteoarthritis.

Regular, supervised exercise can:

  • Reduce joint pain
  • Improve strength and function
  • Increase walking capacity
  • Improve confidence with movement
  • Reduce reliance on medication
  • Delay or prevent the need for surgery

Strong & Steady is built on these principles.

What To Expect?

The focus is not just symptom relief — but building resilience, strength and long-term confidence.

  • Classes are 1 hour available twice a week.

  • 5 week blocks – within the school terms (2 blocks/term).

  • Initial Assessment – before you start, we discuss previous injuries and current ability. We take some baseline measures to be able to track your progress (40m walk test + sit to stand test). Our physiotherapist will then take you through 1 set of each of the machines we have in our practice.
  • You will join a structured, small group for your block.

  • Progressive 4 primary lower limb strength exercises plus 3-4 additional upper body, balance & reactive stability exercises.
    At the end of the block, we re-test your baseline measures and review the progress of each exercise.

  • Home exercise plan.

Who Is Strong & Steady For?

No previous gym experience is required. Strong & Steady is ideal for people who:

  • have hip or knee OA & want to keep active.

  • experience joint stiffness or pain that affects daily activity.

  • feel less confident with balance & have a fear of falls.

  • want to avoid or delay joint replacement.

  • want a safe, supervised exercise environment.

Ready to Get Started?

If you have been diagnosed with hip or knee osteoarthritis — or suspect you may have it — Strong & Steady can help you move better and feel stronger.

Contact our clinics to book your initial assessment or learn more about upcoming program dates.

Call Narrabeen 9981 4099 to find out more.