exercise for kids

serenityfrye

When my kids are at school I do most of my workouts alone at the gym, but when they're off school i often work out in the living room (typically dumbbell circuits) while they're watching tv or playing. They're active kids and get excited about exercise and would really like to work out with me - they've all begged for their own set of tiny dumbbells. But my husband claims (what he was told in conditioning) that kids shouldn't use weights till they're 12 or so (mine are all under 9), plus I've broken my own toe by dropping a 5lb dumbbell on it and don't want them injured. So other than yoga and teaching them proper form for pushups, what sorts of workouts could we do together that are safe for them but also good for me? Tips?

serenityfrye

P.s. we play lots of outside sports together already - just looking for a living room workout routine for strength training

nordlead2005

Yes, kids shouldn't lift heavy until they are older, however 1lb dumbbells in circuits don't count as lifting weights. Kids under 12 shouldn't be trying to squat 100lb, but a few lb is fine. It is slightly heavier cardio and your kids can do it fine. If they can't, then don't let them throw baseballs, basketballs, or ride a bike, as they also exert resistance.

I often throw the ankle/wrist weights my wife bought years ago at them and let them use that. They are safer than 1lb dumbbells as they are softer. However, if they get their hands on the light dumbbells I don't typically stop them either. The current exercise for my kids is doing deadlifts with 1lb weights.

Azdak

Children should not do max lifts, or especially overhead max lifts, but there is a large range of weights and exercises they can perform safely. The "kids should not lift weights" concern is outdated.

That being said, it has been my experience that younger children don't want to "exercise" -- they want to play. They say they want to exercise because, at first, it looks like play to them. But as soon as they start doing it and see that it requires effort and discipline, they quickly lose interest. So I wouldn't get too caught up in trying to plan "exercise workouts" for them.

serenityfrye

Oh I'm sure it won't last long I just wondered what was safe for them if they wanted to jump in and join mommy. And I suppose if they can help me unload groceries then they can play around with tiny weights

ninerbuff

Kids like to play. Jump squats (body weight), jumping jacks, inch worms, bear crawls. These are things that will likely keep kids interested and wear them out fast.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

quiarga

serenityfrye wrote: »

Oh I'm sure it won't last long I just wondered what was safe for them if they wanted to jump in and join mommy. And I suppose if they can help me unload groceries then they can play around with tiny weights

Exactly! Heck I'm sure their backpacks weigh more than the tiny weights! I know my son's does when I catch him taking 4 hardback books to school in it! And he's only 8. My father in law gave him a set of 1 lb weights because he enjoyed watching him work out. I see nothing wrong with it and they definitely lose interest fast. I'd let them go through the same moves you're doing without any weights. Trying to match your form and pace can be enough of a challenge for a little one. Both of my kids are also in a BJJ class after school and get a great workout there!

kota4bye

Follow Crossfit Kids and Brand X Method on IG, they post up lots of good work outs for kids...you can grab and mix movements as your comfortable with.