Pump It Up... Resistance Training For Today's Youth

For decades, the cliche, "Resistance training is not for kids," ran through the heads of physical educators, coaches, trainers, and parents alike. The "old school" thought was that resistance training would damage the growth plates and retard or stunt children's musculoskeletal development. Nothing could be further from the truth. In fact, according to Wayne Westcott (Specialized Strength Training, 2001), progressive resistance training is the best way to enhance musculoskeletal development in boys and girls. As a matter of fact, a study done by Morris et al. suggested that strength training has its greatest influence on bone formation during the pre-pubescent years.

Although there are some companies devoted specifically to making youth-sized equipment (Kidsfit: International Youth Fitness, etc.), most facilities and instructors must think creatively and use portable equipment such as bands, tubes, medicine balls, and light free weights. So if you're looking for resistance exercise ideas for today's youth, read on:

For Children 3-5 Years Old

Children at this age will be using their body weight as resistance while enjoying muscle strengthening activities in a "game-like" environment. Use simple directions coupled with visual demonstration to increase understanding with this age group.

Country Curl Up/Snake in the Grass

Target Muscles: Rectus Abdominus/Erector Spinae

Music Theme: Upbeat Country Music

Game Instructions: Demonstrate and direct the children how to complete safe and effective abdominal "curl ups." Tell them to imagine they're out in the country enjoying a "round up" with their friends. Tell them that country music will be playing while they will be doing an exercise called the "Country Curl Up." On the "curl up" part, they will "slap" their thighs (i.e. like country cowboys/cowgirls) When the music stops, they must roll over and imagine that they are snakes in the country grass. When they are a snake, they will lift their chest off the ground and "hiss twice" (i.e. cobra exercise) and then lower their chest back to the floor. The palms of their hands will remain in contact with the floor during their snake in the grass exercise. 

For Children 6-9 Years Old

Children at this age can begin to use external resistance in addition to their own body weight. Light weights, bands, tubes, and light weight medicine balls are all good choices. Make sure the childen can successfully complete the exercises listed below without resistance first. Then teach safe and effective "prop" use before allowing children to work with them.

Musical Fitness

Target Muscles: Variety

Props Needed: Chairs (one for each child), light weights, long bands with handles, light weight medicine balls

Music: Kid's Choice (as long as lyrics are appropriate)

Game Instructions: Prior to playing this game, teach the following exercises:

*Bicep Curls with light weights- In a standing position, with arms extendd at each side, one weight in each hand. and elbows at the waist line, contract the biceps then bend the elbows so the weights and lower arm move toward the shoulders. Hold for two seconds and then slowly return the weights to their starting position. Remember to exhale on the flexion phase and inhale on the extension phase. 

*Tricep Extensions with light weights- In a standing position, with one hand placed on the sat of the chair while facing the chair, and the other hand holding a light weight extended at the side, begin by bending the elbow so it is pointing toward the ceiling. Contract the triceps so the elbow extends and the weight moves towards the rear. Hold for two seconds and then slowly return the weight to its starting position. Remember to exhale on the extension phase and inhale on the flexion phase. 

*Shoulder Raises with long bands- Step on the band so feet are shoulder width apart (a more narrow stance will decrease the difficulty of the exercise). Use each hand to hold the handles with a firm grip. Begin by placing the hands in front of the body, resting on the front of the thighs. Contract the shoulder muscles so the elbows bend and the hands move upward toward the front of the shoulders. Hold for two seconds and then slowly return the band to its starting position. Remember to exhale as the hands are moving upward and inhale as hands are returning to starting position.

*Toss and squat- Using a light weight medicine ball, complete squats (use chair seat as a guide to assure children's hips are behind the knee region) while tossing the ball into the air during the standing phase and catching the ball during the squatting phase. 

Game Directions: Have enough chairs so each child gets one. Place a "prop" atop each chair seat (i.e. weights, medicine ball. etc.). Place an "exercise title card" to the chair so it is visible (i.e. biceps curl, tricep extension, etc.) Review all exercises so children will know what to do when they get to that "chair." Direct the children to move around the outside of the chairs (i.e. walking, running, hopping, etc) while the music is playing. When the music stops, they must find a chair and complete that exercise until the music begins playing again (i.e. 15 seconds, 30 seconds, etc).

For Children 10-12 Years Old

Children at this age enjoy setting and achieving goals. They don't think "themes" are cool, so you have to be creative when setting up their exercise programs. They are not "miniature" adults so taking "adults" exercise programs and using them with children, just won't work. Here's a creative, fun game that can work all the major muscles of the body.

Rolling Dice Fitness

Target Muscles: Variety

Props Needed: Dice, light weights, bands, tubes and light weight medicine balls are all good choices. Make sure the children can successfully complete the exercises listed below without resistance first. Then teach safe and effective "prop" use before allowing children to work with them.

Game Set Up: Pre-design a wall chart with "six" exercises that correspond to the numbers 1-6 (i.e. 1= curl ups 2= push ups 3=bicep curls with light weights etc. Teach the exercises to the children before playing the game.

Game Directions: Partner the children and give them a dice. Have them take turns rolling the dice. The number they roll corresponds to an exercise on the "wall chart." They should complete a designated number) you designate repetition quantity or have children set their own class/personal goals) of repetitions of that exercise (i.e. 12 repetitions of #1 exercise curl up). One of the partners will be responsible for counting the reps, the other responsible for rolling the dice. Have them take turns so they each get a chance to do each "duty."

By Debi Pillarella M.Ed.