The objective of this study was to investigate the effects of long stick exercise training on the strength and flexibility of sedentary individuals. An observational prospective study was conducted at the Prince of Songkla University. Eighty-five subjects who did not engage in any regular physical activity for at least three months before the study. A long stick exercise program was taught by a master for 45 minutes, at least three times weekly, for three months. Handgrip strength, back-leg strength, and flexibility were measured at the beginning of the program as a baseline, and at one, two, and three months of training. The subjects had increased back-leg strength and flexibility. Median back-leg strength increased from the baseline by 0.07 kg/weight, 0.19 kg/weight, and 0.21 kg/weight, at one, two, and three months, respectively (p< 0.05). Median flexibility (sit-and-reach test) improved from the baseline by 4.34 cm, 4.71 cm, and 5.56 cm, at one, two, and three months, respectively (p = 0.001). There were no statistically significant changes in handgrip strength.