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.

What's the best exercise?

The one you will actually do, most days, for years. After that, the best answer is "all three kinds": move your own body, move something else, and go somewhere.

Throw a soft ball at a wall four ways, and chase it every time.

Throw and Chase

10 minutes · ages 7 to 9 · Movers · 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: Throwing is a whole-body move: it starts at your feet and finishes at your fingers.

💪 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. Throw and Chase is 10 minutes for ages 7 to 9 (Movers), and it needs a ball, a soft ball, a towel, a wall.

Warm-up

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

The workout

4 rounds of: 8 chest pass · 8 overhead throw · 6 pull it to your chin · 6 squat. Rest 25 seconds between rounds. Aim at one spot on the wall, not just at the wall.

Cool-down

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

Easier and harder

Easier: Stand closer to the wall, and do three rounds.

Harder: ball-and-back

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.
What's the best exercise?: The one you will actually do, most days, for years. After that, the best answer is "all three kinds": move your own body, move something else, and go somewhere.

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

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

Warm-up: Arm circles, Leg swings, Cat and cow, Squat.
Work: 4 rounds of 8 chest pass · 8 overhead throw · 6 pull it to your chin · 6 squat. Rest 25 seconds between rounds.
  Aim at one spot on the wall, not just at the wall.
Cool-down: Towel over your head, Cat and cow, Reach for your toes.

You need: a ball, a soft ball, a towel, a wall. Room: a room.
Easier: Stand closer to the wall, and do three rounds.
Harder: ball-and-back

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.