77 Castle Street, Castle Hill NSW 2154    -    Phone: (02) 9846 1200    -    View Trading Hours


Strong Bones Program

Strong Bones Program


We are launching our Strong Bones Program – a Strength Training program for older adults on Monday 16th Oct 11am. This 30 minute strength circuit class has been designed based on the latest research to help members achieve increased muscle strength and bone density. Bookings are essential as we have limited places in the class – See Reception to register.



Why do I need Strong Bones?

Research even 20yrs ago was showing that 50% of women over 50 yrs old will have an osteoporotic fracture of some kind. The stories about falling in the shower and breaking their hip was more likely to be that the head of femur broke because it could no longer support their body weight and then they fell.

The stats are even more concerning now.

In women over 45 yrs of age, osteoporosis accounts for more time in hospital than many other diseases including diabetes, heart diseases and breast cancer. (1)

In men, there has been an increase in osteoporosis. There are 27% more osteoporotic fractures in men over 50yrs old than the lifetime risk of developing prostate cancer. (2)

In Australia, 11% of men and 27% of women aged 60yrs and old are are osteoporotic, 42% of men and 51% of women are osteopoenic. There are 200k hip fractures per year increasing by 40% a year. (3)

Baby boomers generation is in trouble with this because they are the age group this affects the most. There is 1 fracture every 3.6min in Australia (2013) and the prediction is that this will increase to very 2.9min by 2022. 144k of these fractures are due to osteoporosis or osteopenia. (4)

The research into treating this disease has shown that apart from drug intervention that bodyweight bearing exercise at low weight / high reps is most beneficial for older and sedentary people who need to increase bone mineral density (BMD). (5)

According to the National Osteoporosis Foundation by 2020, 14million people over 50 are expected to have low bone mass (6).

After 40, BMD loss rapidly accelerates so it is important to build peak bone mass prior to the age. (7)



(1)   Kanis J A, Delmas P, Burkhardt P, et al. (1997) Guidelines for diagnosis & Management of Osteoporosis. The European Foundation for Osteoporosis 7 Bone Disease. Osteoporosis Int 7:390

(2)   Merril RM, Weed DL, Feur EJ (1997) The life time risk of developing prostate cancer in black and white men. Cancer Epidemiol Biomarkers Prev 6:763

(3)   Nguyen TV & Eisman JA (1999) Risk factors for low bone massin elderly me. In : ES Orwoll (ed) Osteoporosis in Men. Academic Press, San Diego, p335.

(4)   Osteoporosis Australia: Statistics & Burden of Disease (Internet) www.osteoporosis.org.au

(5)   Eggers L. (2015) “Low load, High repetition resistance training program Increases bone mineral density in untrained adults” Journal of Sports Medicine and Physical Fitness.

(6)   National Osteoporosis Foundation. Americas Bone Health :the state of Osteoporosis and low bone mass in our nation. (2002)

(7)   Riggs,BL, Wahner, HW, Dunn et al. Differential changes in BMD of the appendicular and axial skeleton with ageing. Journal of clinical investigation. 1981; 67:328-335


What sort of training would help?

Because research into treating this disease has shown that, apart from drug intervention, that bodyweight bearing exercise at low weight / high reps is most beneficial for older and sedentary people who need to increase bone mineral density (BMD), circuits can be designed that hold to this type of training.

Circuit classes are easily participated in, would more likely maintain adherence and help these populations minimise the risks associated with osteoporosis.

“Participants in the weight training group demonstrated 8% increase in pelvic BMD, post menopausal women and osteoporotic individuals experienced increases of 29% BMD.

A positive correlation between squat strength and pelvis BMD indicated a decrease in the likelihood of a pelvic fracture.

Increases in leg strength also increased with increased pelvic BMD.”(5)

Exercise options

Classes will be set up as a circuit with 1 minute stations at a load that can be sustained for the full minute.

Classes will start with a warm up with light cardio for 10mins and then participants will be taken through mobilising movements such as reaches, gentle squats, 4 point rock backs, asymmetrical rock backs, supine bent to straight leg extensions, f/ball side rolls, standing lat stretches, hamstring, quad and inner thigh and calf stretches, f/ball chest stretches prior to the class starting.

(We strongly recommend that participants conduct Mobilising and Stability exercises as part of their daily training as well. A list of suitable exercises will be provided so participants can take these home with them or apply in the gym on their own training days. 

Classes will conclude with gentle stretching.

  • 11:00 – 11:30
No Limits Boot Camp

No Limits Boot Camp

The longest running Boot Camp in the Hills!

Castle Hill Fitness' PTs run No Limits Outdoor Bootcamp sessions on the oval at Castle Hill High School across the road.

Every workout is different and involve a mix of Athletic Performance, Boxing, HIIT style circuits and Cardio/Strength Conditioning workouts.


C2K is changing its name!

C2K is changing its name!

C2K is changing its Name!

C2K Fitness & Aquatic Centre at Castle Hill RSL is updating its name! After nearly 14 years operating under the C2K name – an abbreviation of the original gym Club 2000 – it’s time for a refresh!

Our business has changed significantly over the last 14 years with the addition of Swimming operations and the growth of Gymnastics.

The Complex or Headquarters will be named Castle Hill Fitness & Aquatic Centre. C2K’s 3 main facilities Fitness, Swimming & Gymnastics will be re-named Castle Hill Fitness, Castle Hill Swimming & Castle Hill Gymnastics

Our new names immediately tell people where we are and what we do! The re-brand also creates the opportunity to unify our corporate colours and branding messages. We have opted for the Red, White & Navy Blue used by Gymnastics.

Our new Logo is a Sports team inspired logo with the Icon C displaying movement and negative space H, representing CH for Castle Hill. The CH Icon will work well across our merchandise and fan gear, especially for our competitive teams and provides a much more appropriate form of branding to rally our customers around!

We will be transitioning the new names, logos and colours over the next few weeks!

We thank members in advance for their understanding during the transition phase.

We wish to advise all our members that from 11/10/17 our business name will now be Castle Hill Fitness. We are still part of the Castle Hill RSL Group owned by Castle Hill RSL Club Ltd (ACN 001 043 910) like C2K was. We have just updated our business name.

Any reference to “C2K” in the C2K Membership Application shall now mean Castle Hill Fitness. The Membership Contracts terms and conditions that you signed when you commenced your membership with us still continue in full effect.