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The best strength training routine for kids (and maybe for you)

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For years, my kids have been chasing me into my garage gym. (Before we used the proper home gym, they were stealing dumbbells and yoga balls that I thought I bought myself.) I aroused their interest, but I doubt I thought: HWow, can I encourage them to get into the habit of exercising? It took a while, but I think you understand.

My three children are currently in the range 6-12. The oldest kids are definitely ready for structured strength training: He wants to be strong for the sport he plays, and he is well organized to have a daily routine that includes a visit to the garage gym. But when I try to lead him to training, he tends to get bored and frustrated. (Imagine the whining of a car trip, “Are we there anymore?” But here, “How many sets are there?”) Have fun with him rather than get something done. I want you to get into the habit. I decided it was the best training.

Young people are still in this for fun, it’s great, but then they wander to the gym I Trying to lift, I ask them to train, that too. So I was looking for a lifting routine that was simple enough to suggest a momentary spur, but fun enough to stop whining while I was about to start my training. I found.

I wrote this, or something very similar to it, on Jim’s whiteboard.

Easy strength

Set of 5 2 pieces: Goblet squat

Set of 5 2 pieces: Kettlebell deadlift

5 pieces 2 sets: Bench press

2 sets of 5: Kroc line

2 carry, heavy object of your choice

The name and set / rep scheme are pinched from Book I’ve heard it, but I’m sure I haven’t read it. (There is a version of the Easy Strength program here, If you want to know where it comes from and how you can change it for more serious athletes. The changes to the program I made are the authors; also I grabbed the core idea and ran together so I don’t know what they are.

The basic structure I stole looks like this:

  • All exercises are repeated 10 times and are now divided into 2 sets of 5 times.
  • There are always five exercises that fit into the squat, hinge, push, pull and carry categories.
  • You can do this every day.
  • If you find it too easy, gain weight.

It was a great success. The oldest has fallen out of habit several times, but always returns to it without any hesitation from me. Sometimes his brother tags together and they train together. And even my youngest kid can do five exercises on the board, but she needs my help for some of them.

Why my kid loves this

First, they were sold by name. If you are a child who is easily involved or discouraged in a PE class, the idea that exercise is “easy” is fascinating and even revolutionary.according to paper Explains the Easy Strength program. When exercising for the first time, it should be easy enough to feel like 5 or 6 on a scale of 1 to 10. In other words, repeat each exercise 5 times. Use weights that can be repeated 9 or 10 times, as needed. (If you feel cheerful you can gain weight, but it should never feel difficult.. )

Second, we chose the exercises they enjoy. I want to see my kids do more push-ups, but older kids prefer the bench press (and they know how to put it safe on our rack and do it right) increase). It’s okay because they hate almost all types of squats except goblet squats. Goblets are better than nothing.

Third, I think this is important. Setup time is zero.. There are small, medium and large kettlebells. Depending on the child, use medium or large for deadlift and small or medium for squats. At first I thought I could add a small plate to the kettlebell to add weight, but I preferred to keep working with the same bell until it felt easy, then tried a larger size. Hey, that works.

Why it’s a secretly really solid training program

At first, it looks almost funny.However 2 sets Of each exercise? When my oldest did it for the first time, he went in and out of the gym within 15 minutes. He knows where to find everything and how to do a minimal setup, so he can do it in a few days under the age of 10.

But here it is: TThe sweet spots for building strength and strength are thought to be somewhere in the 10-20 sets of stadiums per muscle per week, allowing beginners to escape at a slightly shorter distance. If you do 2 sets daily, you will have 14 sets in a week. Even if you only train for 5 days and take a break on the weekend, it’s 10 sets. And if you’re a kid who goes to the gym several times a week and forgets it the rest of the time, it’s still 6 sets a week, much more than zero.

Do they need a rest day? You can hear them tweeting on the screen. necessarily. Keep in mind that if you have an adapted (or small) amount of work, you can do it almost every day. For example, you can go for a walk every day. Manual workers go to work every day.

Or, from another perspective, no one would look to a program that does 3-4 sets of each exercise on Monday, Wednesday, and Friday. This is the same, but it is spreading more days. It’s the same amount of work. (No, there is It’s not a natural law that requires you to rest between strength sessionsBreak days are a convenient schedule. )

How to get this started with your child (or yourself)

If you want to set something similar for yourself or your own family, here are some tips to get you started.

Most importantly, the kids (or you) need to know how to do the exercises that are part of the program.If your child needs to learn how to crouch When How to deadlift When Everything else, the odds are not good for going through the first day without crying. However, if you’re already coaching with some air squats, or if you’re reminding you to keep your back flat when you’re interested in lifting a kettlebell, include those exercises in your routine. You may be ready. If you don’t know where to start, ask what you are doing in your PE class.

Once they know and can safely exercise, they can let them do their own routines, as age allows. This is where the zero setup rule comes in: MMake sure they can come in and start without asking them to load the bars. Kettlebells and fixed (non-adjustable) dumbbells are great for this, but keep in mind that weight movement requires little or no setup.

For example, you can have your children do push-ups by placing their hands on the bench.As they get stronger, they can Put it on the floor and then graduate Feet On the bench.. Stepping up is a great option if air squats have become too easy. The reverse row is a great “pull” exercise and you can move up to the pull-up if you have a bar.look A list of weight transfers suitable for strengtheningAnd choose some that work for your little (or not so small) ones.

And if you are doing this for yourself Consider a version called “Easier Strength” that is described here.. Every other week you have the chance to work on heavy singles and sometimes 10 sets. And where it may be important for your child to be familiar with exercise, you can exchange things every two weeks, or whenever you like it. For example, a squat-only slot allows you to switch squats, lunges, step-ups, and unweighted one-legged squats to boxes (or any variation).

Is this the best way to build strength and strength? That is, I do not train for powerlifting competitions this way.But whatever routine you do Actually do Defeat the one by doing nothing. Therefore, if you are not interested in challenging a rigorous training plan, Keep fit You can easily do it yourself by setting up fun-designed routines that are fast enough for your day. After all, why do kids need to have all the fun?

The best strength training routine for kids (and maybe for you)

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