Resistance Training for Children 10-12 Years Old

Resistance Training for Children 10-12 Years Old
By Debi Pillarella, M.Ed.

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 also are not miniature adults, so taking adult 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 dumbbells, bands, tubes, and lightweight 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 (e.g., 1=Curl-ups, 2=Push-ups, 3=Bicep Curls with Light Dumbbells, 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 (e.g., 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.