Am I too young to pick heavy things up?

You are not too young to learn the SHAPE — bottom back, flat back, stand up tall — and that is worth learning now, because everybody picks things up all their life. What you should not do is pick up anything heavy without a grown-up who knows what they are doing, which is why the Gym only ever uses a ball, a towel or a bag with a book or two in it.

How do I get stronger?

Do a move that is hard for you, a few times, a few days a week, and then rest — because the getting-stronger bit happens while you rest, mostly while you are asleep. Make it a bit harder every couple of weeks: one more rep, or the next version up.

Pick it up, press it up, squat with it, throw it. Five rounds.

Ball and Back

14 minutes · ages 9 to 12 · Climbers · Carry, Lift, Throw

Do the whole list, then do it again.

What you need

A ball
A soft ball or a rolled-up sock
A towel
A wall
A room you can take three steps across.

Before you start

Clear the floor. Nothing sharp, nothing glass, nobody small where you are going to land.
A rug or a mat, and nothing sharp where you put your hands.
Check what's above you before you reach up.
Arms out: make sure nobody is in reach.
Light is right. If it's hard to hold, put it down.

Stop straight away if…

You feel dizzy or the room spins.
Your chest hurts.
You can't catch your breath.
Something hurts sharply, in one spot.
You feel sick.

Stop, sit down, and get a grown-up. Stopping is always the right answer.

The big idea: Four shapes that every strong grown-up uses, learned with a ball.

💪 Strength🤸 Bendiness🚀 Springiness🤹 Putting it together🦩 Balance🎯 Aim

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Ball and Back is 14 minutes for ages 9 to 12 (Climbers), and it needs a ball, a soft ball, a towel, a wall.

Warm-up

Arm circles, Cat and cow, Leg swings, Squat, Inchworm — about 25 seconds each, nice and easy.

The workout

5 rounds of: 8 pick it up · 8 press it up · 8 squat holding it · 8 chest pass. Rest 25 seconds between rounds. Flat back on every pick-up. If the shape goes, the round is over.

Cool-down

Towel over your head, Cat and cow, Reach for your toes, Calf stretch — slow and still.

Easier and harder

Easier: Use a rolled-up towel instead of a ball, and do four rounds.

Harder: the-carry

Safety

There is no barbell, dumbbell, bench or bar anywhere in the Gym, and load never goes past a ball or a bag with a book or two in it (from 3rd grade). Every jumping workout teaches landing first. Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.

Questions

Am I too young to pick heavy things up?: You are not too young to learn the SHAPE — bottom back, flat back, stand up tall — and that is worth learning now, because everybody picks things up all their life. What you should not do is pick up anything heavy without a grown-up who knows what they are doing, which is why the Gym only ever uses a ball, a towel or a bag with a book or two in it.
How do I get stronger?: Do a move that is hard for you, a few times, a few days a week, and then rest — because the getting-stronger bit happens while you rest, mostly while you are asleep. Make it a bit harder every couple of weeks: one more rep, or the next version up.

More for grown-ups: how much children need to move, and what makes youth training safe · Fitness School · Ask the Coach

Ball and Back — ages 9 to 12, 14 minutes, Climbers.
Do the whole list, then do it again.

Warm-up: Arm circles, Cat and cow, Leg swings, Squat, Inchworm.
Work: 5 rounds of 8 pick it up · 8 press it up · 8 squat holding it · 8 chest pass. Rest 25 seconds between rounds.
  Flat back on every pick-up. If the shape goes, the round is over.
Cool-down: Towel over your head, Cat and cow, Reach for your toes, Calf stretch.

You need: a ball, a soft ball, a towel, a wall. Room: a room.
Easier: Use a rolled-up towel instead of a ball, and do four rounds.
Harder: the-carry

Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.