Why do my muscles ache the next day?

That dull, spread-out ache a day or two after something new is normal, and it goes away in a couple of days. What is NOT normal is a sharp pain in one spot while you are moving: that one means stop and tell a grown-up.

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.

Five shapes, held. Much harder than it sounds, and nothing moves.

Hold Still

14 minutes · ages 9 to 12 · Climbers · Strong Like a Bear

Do the whole list, then do it again.

What you need

A wall
Enough floor to lie down on, arms out.

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.
Arms out: make sure nobody is in reach.

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: Holding still is work. A muscle that is not moving can be working extremely hard.

🔋 Staying power💪 Strength🤸 Bendiness🤹 Putting it together🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Hold Still is 14 minutes for ages 9 to 12 (Climbers), and it needs a wall.

Warm-up

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

The workout

4 rounds of: 30 seconds of wall sit · 25 seconds of plank · 10 superman · 20 seconds of hollow hold · 20 seconds of squat hold. Rest 35 seconds between rounds. Keep breathing in every single one. Nobody holds their breath in here.

Cool-down

Cat and cow, Reach for your toes, Butterfly, Calf stretch — slow and still.

Easier and harder

Easier: Three rounds, fifteen seconds each, and the plank on your knees.

Harder: Add five seconds to everything.

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

Why do my muscles ache the next day?: That dull, spread-out ache a day or two after something new is normal, and it goes away in a couple of days. What is NOT normal is a sharp pain in one spot while you are moving: that one means stop and tell a grown-up.
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

Hold Still — ages 9 to 12, 14 minutes, Climbers.
Do the whole list, then do it again.

Warm-up: Arm circles, Cat and cow, Leg swings, Bridge, Squat.
Work: 4 rounds of 30 seconds of wall sit · 25 seconds of plank · 10 superman · 20 seconds of hollow hold · 20 seconds of squat hold. Rest 35 seconds between rounds.
  Keep breathing in every single one. Nobody holds their breath in here.
Cool-down: Cat and cow, Reach for your toes, Butterfly, Calf stretch.

You need: a wall. Room: a bit of floor.
Easier: Three rounds, fifteen seconds each, and the plank on your knees.
Harder: Add five seconds to everything.

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.