Seniors' Fitness


Offering specialised seniors fitness programs, the MALC is the place to help seniors to get the most out or life or just commence their fitness journey.

Seniors can attend casual classes, purchase normal memberships with a 20% discount, or join on a Fit for Life membership, which offers all the best of what the MALC has on offer - tailored just to seniors.

Strength For Life

Strength for Life is an individualised strength and balance exercise program designed to help people over 50 get fit, stay strong and improve their balance. The program has been developed by the Council of the Ageing (COTA) and delivered under their guidelines to participants at the Centre.

Our instructors will develop a tailored exercise plan, just for you and then you can then work towards your goals with like-minded people in a fun and friendly group setting, with support and encouragement to become stronger and fitter.

Staying fit and active will improve your:

• balance

• cardiovascular fitness

• leg muscle strength

• wellbeing

Tailored exercise plans will help manage chronic conditions.

All Strength for Life customers must complete an enrolment form, pre-exercise questionnaire and take this to their GP for a GP referral into the program.

Sessions operate on Monday, Wednesday and Fridays between 10:30am and 11:30am in the gym, followed by a free coffee afterwards.

Sessions are $10 for casuals, $80 for a 10 visit pass, or participants can join on a Fit For Life Membership.

Fit For Life Classes

Fit For Life classes designed specifically for older adults to get you moving and improving your fitness, strength, mobility, balance and coordination. Classes are run in a fun group setting, with participants engaging at their own level and abilities.

Fit For Life Cardio is held in the Group Fitness studio with body weight and movement based exercises. 8am Tuesdays (60 minutes)

Fit For Life Circuit is held in the gym and involves an equipment based circuit incorporating some functional training equipment.  8am Fridays (60 minutes)

Sessions are $8 or participants can attend on a MY Choice Fitness, MY Lifestyle or Fit For Life Membership.


Aqua Fit Classes

Held in the lap pool, Aqua Fit classes are ideal for increasing strength and fitness, incorporating low to moderate aerobic and conditioning exercises set to music. This class has minimal impact on joints and is excellent for all fitness levels.

Sessions are $8 or participants can attend on a MY Choice Fitness, MY Lifestyle or Fit For Life Membership.

Sessions are held 8am Monday Wednesdays and Fridays.


Hot Water Yoga

Held in the hydrotherapy pool, Hot Water Yoga takes the principles and movements of Yoga while adapting them to the water environment. With the release of gravity, the body is able to find the optimum stretch. Increase flexibility, improve balance and posture and reduce the risk of falls.

Sessions are $15 or $12 with concession card or participants can attend on a MY Choice Fitness, MY Lifestyle or Fit For Life Membership. Fees & Charges

Sessions are held 9:05 Mondays, and 10:30am Wednesdays



MALC offers two styles of land-based yoga, Hatha and Yin Yang.

Hatha yoga is ideal for participants looking to deepen their yoga practice through traditional postures and themes. Come to this class to feel connected to yourself and to be part of a yoga community. Students will develop strength and flexibility while learning breathing techniques to both energise and relax the mind and body

Sessions are held 9:05am Wednesdays

Yin Yoga is a meditative yoga that aims to activate awareness of inner silence. Yin focuses on stretching the deep connective tissue in the joints and lengthening the time spent in each pose.        

Sessions are held 10:30am Mondays

Sessions are $15 or $12 with concession card or participants can attend on a MY Choice Fitness, MY Lifestyle or Fit For Life Membership. 


Fit for Life Membership

Our Fit for Life membership (FFL) is available exclusively to our MALC members aged 50 years or older. Fit For Life memberships are our way of helping seniors enjoy staying active and healthy in a safe and inclusive environment.

Fit For Life memberships offers 

  • Qualified & experienced instructors
  • Age-specific group fitness classes
  • Pool access
  • Gym access
  • Access to the Council of the Ageing governed Strength for Life program (delivered by the MALC staff and formally known as Living Longer Living Stronger).
  • Social interaction

Membership Specific Inclusions

  • Access to all pools from 6am – 3pm Monday to Fridays and all weekend and some public holidays (subject to availability)
  • Access to the MALC 24/7 Gym 10.30 am – 3 pm Monday to Friday
  • Access to all Fit for Life group classes, Aqua Fit classes & Yoga classes
  • Access to COTAWA Strength for Life sessions (access conditions apply)
  • Free member fitness assessment and personalised program based on individual needs, with reassessments available every 12 weeks
  • Ability to place your membership on hold/suspension for up to 12 weeks each year at no charge
  • Complimentary coffee station available for FFL Members every weekday from 9am – 3pm

Group Class Timetable







8.00 am

Aqua Fit

FFL Cardio

Aqua Fit


Aqua Fit


FFL Circuit


Hot Water Yoga


Hatha Yoga




Yin Yoga





10.30 am

Strength for Life


Strength for Life


Hot Water Yoga


Strength for Life


Fees & Charges