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.

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.

Five rounds of pushing the floor away and holding on tight.

Push and Pull

10 minutes · ages 7 to 9 · Movers · Strong Like a Bear

Do the whole list, then do it again.

What you need

Nothing at all
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.
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: Strength is your muscles pushing or pulling harder than they did last month.

🔋 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. Push and Pull is 10 minutes for ages 7 to 9 (Movers), and it needs nothing.

Warm-up

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

The workout

5 rounds of: 6 knee push-up · 8 bridge · 20 seconds of plank · 6 metres of bear crawl. Rest 20 seconds between rounds.

Cool-down

Cat and cow, Downward dog, Reach for your toes — slow and still.

Easier and harder

Easier: wall-push-up instead of knee push-ups, and four rounds.

Harder: bear-crawl-mountain

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

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.
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.

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

Push and Pull — ages 7 to 9, 10 minutes, Movers.
Do the whole list, then do it again.

Warm-up: Arm circles, Cat and cow, Inchworm, Squat.
Work: 5 rounds of 6 knee push-up · 8 bridge · 20 seconds of plank · 6 metres of bear crawl. Rest 20 seconds between rounds.
Cool-down: Cat and cow, Downward dog, Reach for your toes.

You need: nothing. Room: a room.
Easier: wall-push-up instead of knee push-ups, and four rounds.
Harder: bear-crawl-mountain

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.