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Strong play
Children 5–12 · Any playtimeKids build muscle and bone through play — no gym required. Everything here counts as strength training, even if it just looks like fun (that's the point).
How to do it
No sets, no reps. Sprinkle a few of these into play, most days of the week.
The exercises
1
Skipping rope
2–3 minute bursts
Both feet, one foot, backwards — mix it up.
2
Hopscotch
A few rounds
Hopping on one leg is sneaky bone-building.
3
Climbing
As long as it's fun
Jungle gyms, climbing walls, sturdy trees.
4
Bear crawl races
3–4 short races
Hands and feet, bum up — first one to the wall wins.
5
Crab walk
2–3 lengths of the room
Belly up, walking on hands and feet.
6
Wheelbarrow walks
2–3 turns each
One walks on their hands, the other holds the ankles. Swap!
Good to know
If it's fun, they'll do it again tomorrow — and that's the whole program. Join in; parents count as gym equipment.