Fitness for children

You should probably talk to a trainer, but from my understanding when I was still certifying.

Kids this age should be nowhere near weights because they are still growing and weight training can adversely affect them, so their workouts should be mainly cardio/body weight based.

I would focus on small games, relays, events.

You should probably talk to a trainer, but from my understanding when I was still certifying.

Kids this age should be nowhere near weights because they are still growing and weight training can adversely affect them, so their workouts should be mainly cardio/body weight based.

I would focus on small games, relays, events.

The belief that working out will hurt a child's growth comes from old observations of laborer children. They were more muscular than their high-class counterparts but suffered ailments like rickets. The conclusion drawn was that it was the labor that was doing that to them and not the fact that they (being poor laborers) weren't getting essential nutrients in their diets.

OP, empathize proper form above all else, and be conservative with the weight progression (kids will want to try to lift more than are really ready for). Make weight lifting a part of the lessons but keep physical games and sports the primary focus. I would also make more time for stretching and flexibility. Many high schools have weight rooms, have you heard of that having a bad effect on the kids beyond normal injuries that also effect adults?

You should probably talk to a trainer, but from my understanding when I was still certifying.

Kids this age should be nowhere near weights because they are still growing and weight training can adversely affect them, so their workouts should be mainly cardio/body weight based.

I would focus on small games, relays, events.

The belief that working out will hurt a child's growth comes from old observations of laborer children. They were more muscular than their high-class counterparts but suffered ailments like rickets. The conclusion drawn was that it was the labor that was doing that to them and not the fact that they (being poor laborers) weren't getting essential nutrients in their diets.

OP, empathize proper form above all else, and be conservative with the weight progression (kids will want to try to lift more than are really ready for). Make weight lifting a part of the lessons but keep physical games and sports the primary focus. Many high schools have weight rooms, have you heard of that having a bad effect on the kids beyond normal injuries that also effect adults?

I figured I was outdated, but they just figured this out within the past 10 years?

That's great! Gotta train them up right! I go to a gym where the focus is on kettlebells and some TRX. The owners' daughters are in there all the time (usually the oldest, she seems about 12) with them and do kettlebell workouts. I went in last night and there were two other girls in there and all 3 of them were doing that night's workout together. The 2 newer girls were just using much smaller weights to do the exercises. And the owners' daughter has been doing it longer than I have, so on some of the swings she's using a heavier bell than I am, and I don't go *that* light. And depending on how you set up that workout it can be more cardiovascular/circuit training if you'd like. Of course I guess it also depends on whether you trust a bunch of kids to be swinging around kettlebells or not, but it's something that will be different to most of the kids and maybe draw their interest because of that. On the other hand, kettlebells can be somewhat expensive, but at least you'd likely not be dealing with the really heavy ones.

Good luck!

It should be fine. I had 2-hour soccer practices five days a week starting at age 12.

huh, i was going to say avoid weight trainning because when i was growing up the rule of thumb was not to do so before 13.

I thought it had something to do with the bones still growing and therefore being 'softer' and somehow more easily injured.

Even if its not true, i can think of two reasons why you might still want to avoid weights:

- even tho you are an experienced teacher, i would think the risk of injury that comes with being a novice would be amplified by the fact that you would have a large group of novices, and that be further amplified by the fact that they are very youthful and probably very excited. this could come from bad form, but is more likely to come from dropping (or even throwing) a weight... or even wondering to close to another patron in a crowded weight room

- you might get push back from the parents or even gym staff. just something id rather not deal with personally, expecially when you can really do the same things with BW exercises

Definitely keep children away from the weights, like someone else said here there's nothing wrong with cardio based exercises/activities.

Get your kids involved in Taekwando, soccer, softball or anything that keeps them moving. I'm a fan of martial arts because it teaches discipline, respect and responsibility.

My gym offers a fitness class for 3-8 year olds and a dance class for 6-11 year olds. My kids do the 3-8 class 1 day per week for 45 minutes. They run relays, do jumping jacks, squats, stretching, push-ups, dancing, roll those big balls (you know what I am talking about) across the room...gross motor movements and very simple team/partner activities.

I ran a tween/teen summer camp. We did a lot of kickball, 4 square, jumping rope (with the big ropes). One group of kids really enjoyed the jump rope activities, and we came up with different games to play- tagging people to jump in/out, etc.

I bet you could find some ideas on Pinterest.

Games and obstacle courses are very appropriate for kids to do. Kids exercise just by being active and that's why most stay lean and fit.

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

i was going to say this.

i would focus less on class type stuff like "mimic me" and more on free play type stuff

The biggest issue with teaching children weight lifting exercises is bad form. Kids don't think of focusing on form. They just want to do something physical. So it's not uncommon to see a kid doing bad form curls and flailing around laughing because they don't have long attention spans nor do they care about form.
Nothing wrong if one wants to teach kids lifting, but from my experience with them, I think they do much better just physically playing. Monkey bars, playing tag, soccer, gymnastics, swimming, etc.

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

Form is definitely important but I think sometimes we are overly cautious when it comes to lifting weights. Its not like you have to load up to their 1RM on the first day.

We have no problem putting them on a skateboards, bikes, trampolines or roller blades. Putting them in sports, gymnastics, dance, sleds skiis etc. All have injury risks.

You mention weightlifting with kids and people get all crazy. They would be fine with them doing push ups or pull ups but if they cant manage body weight yet weights could help get them there.

I'll go ahead and start the ****storm and suggest you look at crossfitkids WODs. They are not just scaled down versions of the WOD. Most incorporate a "game" for the majority of WOD.

We do Aikido. In the kids classes , it's all about play based learning and even the older kids 10-12 years enjoy that. The games are designed to teach Akido princables of course . Popular games that aren't just for aikido include funky dancing, where they listen for a sound to stop, get up and start dancing , then stop and drop when yame (stop) is called out. Also one where they lay down in a circle and balance a Swisse ball on their feet. This requires team work.

My 8 yearold is doing aus kick, which is an Australia rules football skills program. They do a lot of kicking, passing and running. They also play a game where all the balls are in a pile and the coaches pretend they are birds protecting a nest. The kids try and retrieve they own ball.

The big thing is with the strength work, pick exercises you feel comfortable teaching. Have simple rules that teach them how to behave in a gym environment. Rules can help a child feel confident and safe. Mix it up between straight technique and games. The kids aikido goes for a hour, and it's a long time for some kids.