Exercise Programs

We offer a variety of strength, balance, and mind/body programs in person.

Build Better Balance
Elevate your stability with our in-person Build Better Balance Program. This hands-on program focuses on functional exercises designed to reduce fall risk and boost your confidence. You'll begin to master essential movements like sitting to standing, reaching overhead, getting up and down from the floor, and standing on unstable surfaces. Sessions occur once a week for six consecutive weeks. You'll gain invaluable educational materials to transform your balance skills.

Cost: $66 for members, $76 for non-members
Schedule: Thursdays, 1:30 pm - 2:15 pm

Balance Maintenance
Graduates of our Build Better Balance program, continue your journey with our six-week, in-person Balance Maintenance program. Take your balance training to the next level by advancing functional exercises designed to reduce fall risks further and improve confidence in daily activities.

Cost: $66 for members, $76 for non-members
Schedule: Wednesdays, 1:15 pm - 2:00 pm

For more information or to sign up for balance programs, email DHFCClinicalPrograms@duke.edu or call 919-660-6648.

Barre
Barre class is a low impact, full body workout that combines Pilates, yoga, ballet, and strength training. This exercise format targets the smaller muscles that can be missed in a traditional strength training program. A barre workout can improve flexibility, balance, and mobility. This is a beginner-friendly 6-week program that teaches participants about the fundamentals of barre. We will walk through the basic movements of the format, to learn a new format to spice up your workout routine. Participants should feel comfortable with bending and straightening the spine, as well as getting up and down off the floor.

Cost: $204 members, $235 non-members
Schedule: Mondays and Thursdays, 4:15 pm to 5 pm

Kettlebell Level 1
This 6-week introductory program helps participants learn the proper form and technique to use Kettlebells. The Kettlebell Level 1 program guides you through a series of basic kettlebell movements that promote muscle growth, toning, and weight loss in a safe environment. The program also promotes exercise variety and works on myofascial release to assist with overall fitness performance.

Cost: $108 members $119 for nonmembers

Strength 101
Strength training has so many benefits for the body, yet it can be intimidating. This 6-week program will walk you through all the basics, the terminology (reps, sets, progression, etc), benefits and exercises to broaden your knowledge and safely get you started strength training for yourself. Each week we will meet in the gym for a new strength workout.

Cost: $66 members $76 nonmembers

TRX Fundamentals
Total Body Resistance Training (TRX) uses a suspension trainer for a full-body workout. Join our 8-week program to learn how to set up and use the TRX safely and effectively. You’ll master exercises for all muscle groups and complete a 45-minute TRX workout by the end. No prior TRX experience is needed, but you should be comfortable getting up and down from the floor.

Cost: $136 members $156 nonmembers

Women on Weights
This program combines education and exercise to teach women of all fitness levels how to properly plan and execute a strength training program. Over eight weeks, you will learn basic muscle anatomy, exercises for each muscle group, and how to format workouts to meet recommendations and guidelines by the American College of Sports Medicine. This program gives you the confidence and ability to use a variety of fitness equipment so you can work toward reaching your strength goals.
 
Cost: $249 for members, $286 for non-members
Schedule: Tuesdays and Thursdays at 2:00 pm

Tai Chi for Energetic Balance
This eight-week progressive class improves balance, awareness, deep breathing, and relaxation. With roots in traditional Chinese medicine, martial arts, and energy cultivation (Qigong), Tai Chi enhances the mind-body connection, conditions muscles, strengthens bones, nourishes your Qi (“chee” life energy), and provides other evidence-based health benefits. For future dates and registration information, call 919-660-6660.

Cost: $80 for members, $112 for non-members
Schedule: Wednesdays, 11:00 am to 12:00 pm; Saturdays, 10:30 am to 11:30 am

Ai Chi
This eight-week program is a water-based, total body strengthening and relaxation progression that bridges East and West philosophies integrating the mind and body. For future program dates and registration information, call 919-660-6660.
 
Cost: $80 member, $112 non-members

Sun Style Tai Chi
This eight-week program incorporates ancient Chinese exercises to relieve arthritis pain. Slow, gentle, and fluid movements can be performed seated or standing and are appropriate for beginners to Tai Chi.

Cost: $80 members, $112 nonmembers

Qigong for Health
Learn the ancient Chinese art of Qigong in this four-week series. This practice will activate your internal energy for vitality and includes breath exercises for relaxation. Tai Chi is a form of Qigong, so this program would benefit those who practice Tai Chi. Exercises can be performed seated or standing. This is a hybrid program and can be taken in person or virtually. 

Cost: $40 members, $56 nonmembers

We offer a variety of 8-week yoga programs designed to support the progression of movements week to week. These programs focus on topics such as posture, body aches and pains, and mindfulness. Beginning yogis need not worry, as we start small and move deeper into the poses week by week to advance your practice.