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 a ball up the proper way, over and over, like a tiny mover.

Teddy Bear Carry

7 minutes · ages 5 to 6 · Sprouts · First Moves

One move at a time. No clock, no counting.

What you need

A ball
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.
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: Bottom back, chest up, flat back: the way everybody should pick things up.

🫁 Keeping going🔋 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. Teddy Bear Carry is 7 minutes for ages 5 to 6 (Sprouts), and it needs a ball.

Warm-up

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

The workout

One thing at a time, no clock.

4 rounds of: 4 pick it up · 6 metres of bear crawl · 6 march · 4 bridge. Rest 20 seconds between rounds. Flat back every single time. That's the whole game.

Cool-down

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

Easier and harder

Easier: Pick up a rolled towel instead of a ball.

Harder: push-and-pull

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

Teddy Bear Carry — ages 5 to 6, 7 minutes, Sprouts.
One move at a time. No clock, no counting.

Warm-up: Arm circles, Cat and cow, March, Squat.
Work: 4 rounds of 4 pick it up · 6 metres of bear crawl · 6 march · 4 bridge. Rest 20 seconds between rounds.
  Flat back every single time. That's the whole game.
Cool-down: Cat and cow, Butterfly, Reach for your toes.

You need: a ball. Room: a room.
Easier: Pick up a rolled towel instead of a ball.
Harder: push-and-pull

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.