COTA SA Strength For Life Aqua
COTA SA Strength For Life Aqua

Strength For Life Aqua

The SFL Aqua program promotes strength training as a suitable and highly beneficial exercise for over 50s.

The program will be introduced in various locations throughout South Australia over the next 12 months.

Working out in the water is one of the most therapeutic activities one can take part in.

Exercise in water builds cardio, strength and resistance all while being easy on the joints and in a cool and relaxing atmosphere!

Here are the top 5 benefits of exercising in water.

  • Increase muscle strength -the resistance in the pool ensures the body's muscles get a rigid workout. 
  • Build endurance - Unlike traditional weights, water resistance is a more natural resistance which requires the body to strain through the water rather than against it
  • Low-impact exercise - the buoyancy of the water helps takes off some of the impact. This is particularly appealing to those with joint conditions such as arthritis 
  • Alleviates pressure on the joints - Studies have shown water-based exercises relieve pressure placed on joints from normal wear-and-tear and arthritis

SFL Aqua

What you can expect from SFL Aqua?

To be an Accredited Partner of the Strength for Life program, a facility must provide:

  • Supervised, progressive strength training sessions at least twice a week at an allocated time.
  • At least one suitably qualified aqua fitness instructor or exercise physiologist with SFL Accrediation to oversee the session.
  • Pool safety guidelines and risk protocols in place
  • An accessible and safe environment for people 50 years and over
  • A social environment is encouraged.


Strength training with a progressive format is more effective as it gradually increases the intensity of the exercise. The focus is always on posture, balance and core control. SFL programs will include exercises which are functional and relate to activities in everyday life.

  • Muscle strength can be regained and maintained no matter what the age and physical condition of the participant.
  • Supervised strength training is not a high risk activity for over-50s.


Some of the benefits of water exercise include:

  • Increased muscle strength, posture and balance.
  • Enhanced sense of wellbeing, mood and sleep quality.
  • Greater mobility and flexibility of joints.
  • Improved endurance and fitness.
  • Eases stiff joints and relaxes sore muscles.
  • Reduced pain and fatigue (tiredness).
  • Ability to undertake activities of daily living and maintain an independent lifestyle.

How to get involved


COTA SA will be introducing SFL Aqua into multiple facilities with pools throughout 2018. 

Check back on this website to find out when classes have been scheduled.

Pool Providers

If you are interested in finding out more about:

  • How SFL Aqua can bring more over 50's clients to your pool, particularly those with chronic conditions;
  • How SFL Aqua can generate more referrals from Doctors;
  • How SFL Aqua can result in greater awareness of your Centre,

Call Jeanette Richards, COTA SA Strength for Life Manager on 08 8232 0422 or country call 1800 182 324 to enquire about how to become an SFL Aqua provider.


SFL Aqua"To appreciate why water training works so well, you need to understand water's unique properties. In water, you have almost no gravity. You're relieved of 90 percent of your body weight, so you become buoyant. This frees you to move in new ways.

You can float, bob and relax without feeling like you're putting out an effort. Yet water provides 12 to 14 percent more resistance than air, so moving through it is like having weights all around your body."

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