THE STRENGTH AND BALANCE BLUEPRINT
A comprehensive, self-directed guide to improving strength, balance and independence
Your Strength and Balance Blueprint. This ebook has been designed by physiotherapists, specifically for older adults to help you improve confidence in your movement, maintain your independence, and reduce your risk of falls. The exercises are simple, functional, and carefully graded so you can build strength, balance, and endurance step by step.
PHASED APPROACH TO MATCH YOUR LEVEL
Progress through each stage at your own pace, with criteria to progress to the next phase to keep you safe.
SELF-DIRECTED STRUCTURE
Follow a clear physiotherapist-designed plan from start to finish. Empowering you with the tools to help yourself.
12+ WEEKS OF GUIDED PROGRESSION
With this 4-phase program, build lasting strength, balance, and confidence step by step.
Free Strength and Balance Assessment Tool
Free Strength and Balance Assessment Tool
Assess your current strength and balance abilities in 5 minutes at home with our free Strength and Balance Assessment Tool.
The Strength and Balance Blueprint
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This program is for older adults who want to feel stronger, steadier, and more confident on their feet. Whether you’re starting out or getting back into exercise.
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The program starts with a Pre-Test Assessment to measure your baseline and track progress. Work through four carefully graded phases with clear criteria to move on, supported by practical tips and FAQs to keep you safe, confident, and on track.
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One-off payment of $189 AUD
Small group exercise class
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Perfect for those who want guidance, structure, and community while progressing safely.
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The Strength and Balance Blueprint ebook
Join a supportive small online group led by a physiotherapist to keep you motivated and accountable with 2x per week 30 minute sessions.
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$400 AUD per month
1-1 Intensive course
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For those wanting an all-in, done-with-you approach — the most comprehensive and supported option for faster results and peace of mind, with a physio at your fingertips.
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Initial online consultation to understand your needs — discuss your goals, assess your current strength, balance, and mobility, and establish your baseline measures. From there, we’ll create a tailored plan and set clear goals to guide your progress moving forward.
2x per week 1-1 online exercise sessions
Daily access to our physiotherapist via WhatsApp
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$1200 AUD per month
About us
Strong & Steady is a physiotherapist-lead community, designed to help you build strength, balance, and confidence in everyday movement. Our vision is to make high-quality physio and exercise prescription accessible across Australia and New Zealand, from the comfort of your own home. We focus on Specific, evidence-based exercises and education to help you stay active, independent, and steady for life.
