Exercise Collaborative

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Exercise Collaborative Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Exercise Collaborative, Medical and health, Level 3/506 Miller Street, Cammeray.

29/09/2026

1. It can’t watch you under load.
The moment a knee drifts, a breath changes, a shoulder starts to guard that’s the information that matters. It doesn’t show up in a prompt. You have to be in the room.

2. It can’t pick up the phone.
Real care means talking to your surgeon, your physio, your oncologist, your GP. Building a plan around a person, together. That’s a relationship, not a data set.

3. It can’t change the plan mid-set.
This is the part you can’t write down. The set that gets cut. The load that goes up because today they’ve got it. The exercise abandoned three reps in because something didn’t look right.

A program is a starting point. What happens next is judgement, built over thousands of hours with real people.

That’s why they call it the art of coaching.

We’ll use every tool available to us, data, technology, better information. It makes us sharper.

But the thing that actually changes outcomes has never been the information.

It’s the person standing next to you.

21/09/2026

Why walking won’t save your bones.

Walking is genuinely good for you. It supports heart health, mental health, joint health and general wellbeing, and we recommend it constantly.

But when it comes to building bone, walking alone usually isn’t enough.

Bone responds to load. Specifically, it adapts to forces that are heavier and more intense than what it’s already used to. Walking is familiar and relatively low load, which means it does very little to signal your bones to get stronger.

That’s why the research points toward supervised, high-intensity resistance training and impact loading. The LIFTMOR trial showed exactly this - improvements in bone density, alongside gains in strength and balance, in postmenopausal women with low bone mass.

At ExCo, we deliver the Onero program, an evidence-based approach built specifically for people with osteopenia and osteoporosis, in a safe and supervised small group setting.

Keep walking. But if bone health is the goal, it needs to be part of a bigger plan.

16/09/2026

Strength isn’t just for the gym. It’s for the rest of your life.

The ability to lift something heavy off the floor with confidence is one of the most transferable qualities you can build. It shows up when you’re carrying shopping, moving furniture, picking up a grandchild, or getting yourself off the ground.

And the benefits go well beyond what you can see. Progressive resistance training supports bone density, muscle mass, metabolic health, joint resilience and long-term independence.

The key word is progressive. Meaningful adaptation comes from gradually asking a little more of the body over time, with technique and load matched to the individual.

That’s what we do at ExCo - build strength safely, in a way that’s specific to you and where you’re starting from.

If you’re not sure how to begin, that’s exactly the conversation to have with us.

www.theexco.com.au

10/09/2026

Answering your questions about our Golf Performance Program ⛳

We get asked a lot of the same things, so we sat down to work through them properly.

The short version - we don’t coach your swing. We build the body that allows your swing to improve.

Using TPI assessments, movement analysis and performance testing, we identify what’s physically limiting you, then work through our Reset, Reload and Release framework to improve mobility, strength, control and sequencing.

It’s for any golfer. Whether you’re chasing distance, frustrated by inconsistency, or simply want to keep playing without pain, the pathway is the same - understand the body first.

Got a question we didn’t cover? Drop it below 👇

www.theexco.com.au/services/golf-performance/

07/09/2026

Come and spend the day with us at the Centre for Wellbeing 🤍

Each week, our team delivers exercise oncology services at the Centre for Wellbeing at Mater Hospital, supporting people before, during and after cancer treatment.

Through one on one and small group sessions, we help people maintain strength, manage fatigue, protect muscle and bone health, and hold onto the things that matter most to them throughout treatment.

What you don’t see in the research is the other part of it. The conversations. The community. The sense of doing something for yourself at a time when so much can feel out of your control.

It’s some of the most meaningful work we do.

If you or someone you know would like to learn more about how exercise can support the cancer journey, please reach out.

02/09/2026

150 minutes. That’s the number.

The physical activity guidelines recommend 150 minutes (2.5 hours) of moderate activity each week, or 75 minutes of vigorous activity - plus muscle strengthening on at least two days.

Moderate means you can talk but not sing. Vigorous means you’re breathing harder and faster.

Broken down, 150 minutes is around 20 minutes a day. Or three 50 minute sessions. Or five brisk 30 minute walks.

Framed that way, it’s far more achievable than it sounds - and the return is significant. Meeting these guidelines is associated with improvements in heart health, blood pressure, cholesterol, muscle strength and bone density.

The most common barrier we see isn’t motivation. It’s not knowing where to start, or how to build something that fits around real life.

That’s exactly what we do.

www.theexco.com.au

PCOS affects around 1 in 10 women of reproductive age - and for many, the journey to a diagnosis takes years. It’s a co...
27/08/2026

PCOS affects around 1 in 10 women of reproductive age - and for many, the journey to a diagnosis takes years.

It’s a condition that sits across hormonal, metabolic and cardiovascular health, which is part of why it can be so difficult to recognise and so frequently misunderstood.

What often gets missed is how much exercise can do here.

Regular, well-prescribed exercise can help improve insulin sensitivity, support metabolic health, assist with body composition and play a meaningful role in managing symptoms - alongside your medical care, not instead of it.

At ExCo, we work with women managing PCOS to build programs that fit their body, their goals and their life, in collaboration with their GP and specialists.

If this is something you’re navigating, we’re here to help.

Swipe through to learn more 👉

24/08/2026

Weight loss and fat loss are not the same thing - and on a GLP-1, that difference matters.

GLP-1 medications can be a genuinely useful tool for many people. But research consistently shows that a significant portion of the weight lost can come from lean mass, including muscle and bone, not just fat.

That’s a problem, because muscle and bone are what protect your strength, your metabolic health, your bone density and your long-term function. Losing them quietly undermines the very outcome you’re chasing.

This is where exercise becomes essential rather than optional.

Resistance training alongside adequate protein helps preserve lean mass through the process, so the weight you lose is the weight you actually want to lose - and so the results hold once medication changes.

At ExCo, we work alongside GPs and specialists to make sure exercise is part of the plan from the start, not an afterthought.

If you’re on a GLP-1 or considering one, we’d love to have a conversation.

19/08/2026

Your scan doesn’t tell the whole story.

Findings like disc degeneration, bulges and tears are extremely common in people with no pain at all. Research has found disc degeneration in around 37% of pain-free 20 year olds, and over 90% by age 60.

In other words, a lot of what shows up on imaging is a normal part of ageing, not a diagnosis and not an explanation for how you feel.

Pain is more complex than tissue. Load, capacity, sleep, stress and confidence in your own body all play a part.

Scans matter, and there are times they’re essential. But at ExCo, we look at the whole picture, what the imaging says and just as importantly, how you actually move.

If a scan result has you worried, come and have a conversation with us.

12/08/2026

Are your hips impacting your golf swing? Here’s how to check.

One of the most common limitations we see in golfers isn’t technique - it’s the ability to rotate through the hips.

When hip rotation is limited, the body still finds a way to complete the swing. It just borrows that movement from somewhere else, usually the lower back. Over time, that can mean less power, less consistency and more stiffness after a round.

The good news is it’s something you can start to assess yourself, and something that responds well to the right training.

Give this a try and see what you notice.

If you’d like a proper assessment of how your body is influencing your swing, our TPI certified team can help.

Address

Level 3/506 Miller Street
Cammeray, NSW
2062

Opening Hours

Monday 5:30am - 8am
Tuesday 5:30am - 8pm
Wednesday 5:30am - 8pm
Thursday 5:30am - 8pm
Friday 5:30am - 8pm
Saturday 7am - 5pm
Sunday 7am - 5pm

Telephone

+61299231217

Website

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