For Youth Development - For Healthy Living - For Social Responsibility

Norfolk Family YMCA
Norfolk, Nebraska

Teen Strength and Fitness 

It is very important that your teen knows the proper way to lift while they are still developing, inorder to prevent injuries.  Encouraged for all teens, but required for those ages 12-14 who want to workout upstairs in the Exercise Center. This course is offered to members only.

This class is offered for 12-14 year old who are motivated to stay or become strong and healthy. Participants will learn safety and proper technique in using all workout areas, learn weight room etiquette, and basic nutrition all while devolping healthy lifelong habits. 

Fall/Winter class times Tuesday, Wednesday, Thursday 3:45 - 4:45 pm. 

Please send them with a water bottle to stay hydrated! 

Attendance is mandatory each day to receive Gold Card. 

Deadline to register for each class is the Monday before by noon!

You may register on our website or at the YMCA Welcome Center.

Fee:(Members Only) $32

Spring 2020 dates:

March 3rd, 4th and 5th

April 7th, 8th and 9th 

May 5th, 6th and 7th

Private sessions: $50 - if the above dates do not work, we offer private sessions. 

Important Information for use of the Wellness Floor:

1. Each child MUST have their Gold Card with them every time they are using the Wellness Floor. If you do not have the card with you, you will NOT be allowed on the Wellness Floor. 

2. Gold Card gives use of the Free Motion and the Techno Gym machines, treadmills, ellipticals, all of the bikes, the track (make sure you are going the right direction; days and directions are posted), and the stretching area on the mats (No wrestling or horsing around!).

*Access to the lower level Weight Room, where the free weights are located, is NOT permitted. Gold Cards will be revoked and no additional warnings will be given if caught in the Weight room.

3. DO NOT loan your card to anyone - if found loaning the card, it will be taken away. DO NOT allow unauthorized guests into the YMCA or onto the Wellness Floor.

4. Replacement Gold Cards may be bought for a $5.00 fee, if original card is lost.

5. Access to the Wellness Floor is not allowed during the following times

- Monday through Friday 11:30 am - 1:30 pm and up until 5:00 pm.

6. Use the lifting guidelines that are taught in class!

7. The Gold Card does not allow you access to group fitness classes at the YMCA. Ages 15 or older are allowed in the group fitness classes.

8. You must bring your regular YMCA membership card as proof of your membership.

9. Use the equipment responsibly and safely. If you witness any abuse of the equipment by other youth or adults, report the incident to the Welcome Center.

10. If you are caught breaking any of these rules, you will lose your Gold Card privileges and will not be able to access the Wellness Floor until you are 15 years old. NO EXCEPTIONS OR WARNINGS WILL BE GIVEN!

Contact Leah for more information.  

Call: 402-371-9770  or Email:

Teen girl exercising