The Greater Waterbury YMCA offers evidence-based Wellness programs for people from all walks of life and with various backgrounds. The Wellness Staff is here to educate and support you in achieving a new level of wellness and maintaining a healthy and active lifestyle. See below for information on our many Wellness programs.
People often believe that once cancer treatment ends, life simply returns to “normal” for the person diagnosed. In reality, many people who have had cancer are adjusting to a new normal—navigating changes in strength, energy, confidence, and how they feel in their own bodies. LIVESTRONG at the YMCA is designed to support individuals in this next chapter of their journey.
LIVESTRONG at the YMCA is a FREE 12-week wellness program for people who have had cancer and are working to rebuild strength, stamina, and confidence after treatment or time away from exercise. Participants aged 15 and older work with trained and certified LIVESTRONG instructors in a supportive environment to follow personalized workout plans focused on improving strength, flexibility, endurance, and overall functional movement.
Each session blends fitness coaching with community-building, creating a welcoming atmosphere where participants can progress at their own pace while building confidence and connection. The program also includes special group fitness experiences designed to support safe, effective movement and long-term wellness habits.
LIVESTRONG meets twice per week for 90-minute sessions on Tuesdays and Thursdays, offered in the afternoon or evening. LIVESTRONG at the YMCA is fully funded through generous donations, making it available at no cost to all eligible participants regardless of income, background, or experience level. The YMCA has proudly supported over 400 participants through this impactful program.
Sessions are offered in the Spring and Fall. To be added to the waiting list, please contact Amber Upson. Please help us spread the word about this life-changing program.
The Greater Waterbury YMCA Fitness Foundations program is a supportive 7-week weight management experience designed to help adults accurately and appropriately develop a personalized workout routine as well as track food and water intake; the goal is to build sustainable, healthy habits that last. Each YMCA member is eligible for free participation in the program, limited to one time. Fitness Foundations focuses on developing strength, improving fitness, supporting healthy eating habits, and building the confidence needed to maintain long-term wellness.
Participants begin with an initial consultation lasting approximately 30–45 minutes, followed by weekly 5–15 minute check-in appointments with Health & Wellness staff. These ongoing meetings provide personalized support to help track progress, set goals, and stay motivated throughout the program.
The program includes a balanced mix of cardio programming designed to burn calories and fat as well as maximize your time, along with strength training workouts that help build lean muscle and improve overall fitness.
Fitness Foundations also emphasizes learning and applying exercise modifications so participants can work safely and effectively at their own level. Optionally, free-weight training is introduced and incorporated to help build confidence with resistance-based exercises.
In addition to exercise, participants receive nutritional guidance focused on practical strategies for healthy eating habits, including what to eat, when to eat, and how to manage portions. The program also provides support around organizing daily routines in a way that promotes balance, well-being, and consistency.
Weekly weigh-ins help track progress over time, while ongoing goal setting keeps each participant focused and encouraged. Above all, Fitness Foundations is designed to provide accountability, education, and encouragement in a supportive environment where participants feel guided every step of the way.
This is more than a program—it is a structured path toward stronger habits, improved health, and lasting lifestyle change.
To sign up, please contact Randwell George.
Lose It! is the Greater Waterbury YMCA’s seasonal weight loss challenge designed to help participants build healthy habits, stay motivated, and have fun along the way. Held each spring and fall, this friendly competition combines fitness, accountability, and community support as participants compete to see who can lose the most weight over the course of the program.
The program is divided into two phases, with specific workouts created for both Month 1 and Month 2 to help participants progress safely and effectively. Each week also features a new nutritional, mind/body, or fitness challenge designed to encourage healthy lifestyle changes beyond the scale. Participants earn points by completing challenges and losing weight, with weekly rankings posted throughout the competition to keep motivation high and the energy buzzing.
Lose It! is free for YMCA members and $120 for non-members. Whether your goal is weight loss, accountability, improved fitness, or simply creating healthier routines, Lose It! provides the structure and support to help you succeed.
Cost: Free for YMCA members | $120 for non-members per season
To sign up, please contact Randwell George.
Join the Greater Waterbury YMCA Run Club each spring and fall and take your running to the next level. Designed for runners of all experience levels, this program offers a supportive and motivating environment focused on building consistency, improving endurance, and preparing for local race events.
Participants can expect weekly group runs, rotating outdoor locations, training guidance, and encouragement from fellow runners throughout the season. Whether you are brand new to running, getting back into a routine, or looking to improve your pace and distance, Run Club helps keep you moving forward one stride at a time.
Run Club is a great way to stay active, connect with the local community, challenge yourself, and work toward your personal fitness goals alongside others who share your passion for movement and healthy living. The cost is $60 for YMCA members and $100 for non-members per season.
Cost: $60 for YMCA members | $100 for non-members per season.
To sign up, please contact Jerome Cunningham.
Ride. Climb. Connect. The Greater Waterbury YMCA Bike Club is designed for cyclists of all experience levels looking to stay active, improve endurance, and enjoy riding with a supportive community. Running from spring through fall, the program features organized group rides on scenic local roads with rolling hills and progressively longer route distances designed to help riders safely build confidence, strength, and fitness over time.
Participants will have access to curated cycling routes that can be uploaded directly to Garmin and Wahoo cycling computers for easy navigation during rides. Cyclists are divided into two groups based on pace and distance, allowing both developing and experienced riders to enjoy a comfortable, encouraging, and appropriately challenging experience.
Whether you are training for longer rides, looking to stay consistent, or simply want to enjoy the open road with fellow cyclists, Bike Club offers a motivating environment where every mile adds up to stronger legs, stronger lungs, and stronger community connections.
Cost: Free for YMCA members and non-members.
To sign up, please contact Jerome Cunningham.
Each February, the Greater Waterbury YMCA teams up with Expresso for Rally for the Y, a fun and energizing way to support the Y while getting in a great cardio workout. During the event, the YMCA receives ten cents for every mile ridden on any of our Expresso bikes, helping support the programs and services that strengthen our community. Whether you are a seasoned cyclist or just getting started, every mile counts. Hop on a bike, ride at your own pace, and help us turn cardio into community impact.
For more information, please contact Randwell George.
The 1000 Pound Club is a goal-driven strength program designed to help participants build confidence, improve technique, and develop total-body strength through three foundational lifts: squat, bench press, and deadlift.
Participants train over the course of a 12-week cycle as they work toward increasing their combined lifting total. Each quarter concludes with our exciting Lift-Off event, where participants test their strength in a supportive, high-energy atmosphere alongside fellow lifters and wellness members.
Whether your goal is to reach a 500-pound total through our beginner-friendly Path to 500 tier or join the prestigious 1000 Pound Club, this program is built to challenge and motivate participants at every level of experience.
Participants receive a comprehensive training workbook that includes:
- Self-guided training structure and workout guidance
- Workout tracking pages
- Goal-setting tools
- Nutrition and recovery education
- Lift-Off preparation resources
More than just a lifting challenge, the 1000 Pound Club creates a community centered around consistency, progress, and personal achievement.
Every pound counts.
Cost: $5 per quarter
To sign up, please contact Randwell George.
The Wellness Book Club at the Greater Waterbury YMCA brings people together through stories, conversation, and connection. Created to support social wellness, the club offers a welcoming space for members to explore a wide variety of books while engaging in thoughtful, relaxed discussions with others in the community.
The club meets on the fourth Wednesday of each month from 2:00–3:00pm in the Mind, Body, Spirit Room. Selections span multiple genres and perspectives, from contemporary fiction and memoir to mythology, literary fiction, and thought-provoking nonfiction. Whether you are an avid reader or simply looking for a new way to connect, all are welcome.
Participants are encouraged to read at their own pace, share their perspectives, and enjoy meaningful conversation in a supportive environment. Members may register online or at the Front Desk.
Cost: Free for YMCA members | $5 for non-members
To sign up, please contact Amber Upson.
Step onto the dance floor and discover the energy, rhythm, and connection of Salsa! This progressive six-week class is designed to help participants build confidence, coordination, musicality, and partner dance skills in a fun and welcoming environment. Whether you’re brand new to Latin dance or looking to sharpen your technique, Salsa offers an exciting way to stay active, meet new people, and enjoy the music. Partner rotation may be included to encourage learning and connection throughout the session.
Cost per 6-week session: Free for YMCA members | $30 for non-members
Explore the smooth, expressive movements of Kizomba and Bachata in this progressive six-week dance session. Participants will develop rhythm, musicality, coordination, and partner connection while learning the unique style and flow of both dances. Designed for experienced dancers in a supportive and social atmosphere, this class is a great way to challenge yourself, improve technique, and enjoy the community and creativity of partner dance. Partner rotation may be included to enhance learning and connection throughout the session.
Cost per 6-week session: Free for YMCA members | $30 for non-members (Link to register)
Strength to Succeed is a year-round youth athletic development program designed to help young athletes build strength, agility, coordination, and confidence in a positive, supportive environment. Open to athletes of all sports and skill levels, this program is offered in six-week sessions and focuses on proper training techniques, sport-specific movement skills, and foundational strength and conditioning principles that support long-term athletic success.
Hosted by the Greater Waterbury YMCA, Strength to Succeed helps participants improve overall athletic performance while developing discipline, teamwork, and healthy habits that extend beyond sports and into everyday life. Whether an athlete is preparing for competition or simply looking to become stronger and more confident, this program provides the tools and guidance to help them succeed both on and off the field.
Cost per 6-week session: $100 for YMCA members | $150 for non-members
To sign up, please contact Jerome Cunningham.
Each month brings a brand-new way to move, improve, and challenge yourself with our Monthly Wellness Challenges! From balance drills and cardio mileage goals to push-up tracking, flexibility streaks, and more, every challenge is designed to keep wellness fun, motivating, and fresh. Whether you are just getting started or looking to level up your routine, these challenges are a great way to stay active, build healthy habits, and discover what you are capable of.
Stop by and see a Wellness Staff Member for current challenge details and how to participate!
136 West Main Street, Waterbury, CT 06702
203.754.9622
Monday – Friday:
5:00 AM – 9:00 PM
Saturday:
7:00 AM – 4:00 PM
Sunday:
7:30 AM - 2:00 PM
To provide programs that develop a healthy spirit, mind and body for all. Serving Waterbury, Watertown, Woodbury, Middlebury, Prospect, Thomaston, Southbury, Bethlehem & Wolcott.
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