Is Move it or Lose it just a ‘gentle class’?
Summary
Move it or Lose it® is not just a gentle exercise class. It is a progressive, evidence-informed programme designed primarily for the over 65s, while also supporting many people in their 50s and early 60s. It caters for a wide range of ability levels — from chair-based starting points to more challenging strength and balance training — with no floorwork required and every exercise adaptable to be done seated or standing. Through inclusive, sociable and enjoyable classes, Strength and Balance Circuits, and additional home and online resources, it provides a clear pathway to help people build strength, improve balance, stay socially connected and maintain independence over time.
Is Move it or Lose it just a ‘gentle class’?
Not quite. Here’s how it really works.
Move it or Lose it® is often described as a chair-based or low-impact exercise class for older adults.
And while it’s true that we support people who need to start gently, that’s only part of the story.
In reality, Move it or Lose it is a progressive, evidence-informed exercise programme designed primarily for the over 65s — while also supporting many people in their 50s and early 60s who want to stay strong, active and independent.
It’s not about one level of exercise.
It’s about having the right level for you — and the ability to progress over time.
Designed for different starting points
People come to Move it or Lose it for different reasons.
Some are:
- returning after illness, injury or a fall
- feeling less steady or confident than they used to
Others are:
- already active
- walking regularly or exercising elsewhere
- looking to build strength and improve balance
Our approach is designed to support both.
You don’t need to be “frail” to benefit.
And you don’t need to be “fit” to get started.
From seated exercise to standing strength — in the same class
One of the things that makes Move it or Lose it different is how adaptable it is.
There is:
- no floorwork
- no getting up and down from the floor
Every exercise can be:
- done seated
- or standing
In a typical class, you might see:
- some participants working fully seated
- others standing with support
- others taking on more challenging strength and balance work
All within the same session.
This means everyone can:
- work at their own level
- feel comfortable
- and continue to improve over time
Two types of classes — one clear pathway
To support progression, Move it or Lose it offers two complementary class formats:
Move it or Lose it Classes
Our original and most widely delivered class.
These sessions combine:
- flexibility
- aerobic fitness
- balance
- strength
They are:
- inclusive
- adaptable
- suitable for a wide range of abilities
Strength and Balance Circuits
A more progressive format for those ready to do more.
These sessions:
- focus more specifically on strength and balance
- use structured circuits and stations
- provide clear progression
Many people choose to:
- move into circuits
- or combine both class types
Together, these create a pathway — not a fixed level.
Built on an evidence-informed approach
At the heart of Move it or Lose it is our FABS programme:
- Flexibility
- Aerobic fitness
- Balance
- Strength
This evidence-informed approach reflects what we know about healthy ageing and aligns with guidance on maintaining strength, mobility and independence.
It bridges the gap between:
- recovery and rehabilitation
- and long-term, community-based exercise
Support without intimidation
Starting something new can feel daunting.
That’s why Move it or Lose it is designed to feel:
- welcoming
- supportive
- low pressure
You won’t find:
- lycra
- pressure to keep up
- or expectations to perform
Instead, you’ll find:
- encouragement
- clear guidance
- and the freedom to go at your own pace
Enjoyable, social and something to look forward to
Exercise should feel good — not like a chore.
Move it or Lose it classes are:
- sociable
- friendly
- enjoyable
Many people come for the physical benefits…
and stay for the atmosphere.
Classes help people:
- stay socially connected
- build friendships
- feel part of a community
For many, it becomes a regular and valued part of their week.
More than a class — multiple ways to stay active
We know that consistency is key to building and maintaining strength.
That’s why Move it or Lose it also offers:
- an online club with live classes and on-demand sessions
- home exercise resources and DVDs
- a large library of YouTube content
This allows people to:
- exercise at home
- reinforce what they learn in class
- stay active between sessions
- build a routine that works for them
What this looks like in everyday life
People often tell us they notice improvements in:
- getting up from a chair
- walking further
- climbing stairs
- feeling steadier on their feet
These are the changes that help people:
- stay independent
- feel more confident
- and keep doing what they enjoy
So, is it just a gentle class?
No.
It can be a gentle place to start.
But it is also a progressive, evidence-informed system that helps people build strength, improve balance and maintain independence over time — in a way that is enjoyable, supportive and sustainable.
Find the right starting point for you
Whether you’re just getting started, returning after a break, or looking to build on what you already do, there is a place for you.