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 Level 1
Barre is an eight-week beginner program that strengthens, tones, and improves mobility through a low-impact, full-body workout inspired by Pilates, yoga, ballet, and strength training. Barre focuses on smaller muscles often overlooked in traditional fitness routines, helping enhance flexibility, balance, and core stability. This beginner-friendly program introduces foundational movements to invigorate your workout. Participants should feel comfortable with bending and straightening the spine, as well as getting up and down off the floor.

Cost: $136 members, $156 non-members

Barre Level 2
Graduates of Barre Level 1 are invited to continue their progress in this six-week program by incorporating equipment such as resistance bands, yoga blocks, and Pilates balls. The class is designed to improve strength, cardiorespiratory endurance, and flexibility.

Cost: $102 members, $ 117 non-members

Kettlebell Level 1
This six-week program meets twice a week to help you master proper kettlebell form and technique. This is an introductory program designed to build strength and tone muscles. Through guided instruction, you'll explore foundational movements that enhance exercise variety, improve fitness performance, and incorporate myofascial release -- all in a safe and supportive environment.

Cost: $132 members $152 for non-members

Kettlebell Level 2
This four-week program is designed for Kettlebell Level 1 graduates. Each class incorporates a cardio component along with mastering the previous exercises from Kettlebell 1, in addition to 8 new advanced movements. This class is not for beginners and should be challenging for all participants.

Cost: $88 members, $101 non-members

Strength 101
Strength training has so many benefits for the body, yet it can be intimidating. This six-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 eight-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

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. 

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

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
Schedule: Fridays, 9:15 am to 10:00 am

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 eight-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.