Kids today have a lot of options when it comes to getting in shape, including the weight room at the school, local community gyms, and possibly in the basement of their own home. In fact, as we increasingly more prioritize the importance of physical conditioning, we continue to see more options to meet the growing need. All of these opportunities are great for kids, but it can also be confusing — especially when kids are just getting started and eager to put on muscle. Today we explore how kids (and their parents) can navigate the many options for getting in shape, and whether they need to join the latest trendy gym, or instead lean on the reliable, time tested training methods that have helped generations of young athletes succeed.
Getting back to the basics
When a new, big gym opens in town, many kids race to try it, and they are often blown away by the latest machines, weights, and other features. High ceilings, treadmills everywhere, ropes hanging from the ceiling, and maybe even a sauna (or pool!) — it’s easy to see why so many people are in awe of these facilities. For many kids, when they see these super-gyms, they often believe that they need to train there in order to maximize their physical abilities. The reality? Yes, new gyms are certainly nice and have much to offer, but kids can absolutely maximize their training without all the bells, whistles, and high costs. In fact, check out what former NFL player Herschel Walker used to do on his own in lieu of going to a fancy gym.
Prior to the new super gyms you now see everywhere, kids either trained at home, at school (if there was some sort of weight room), or at the local gym that wasn’t much more than some benches, squat racks, and dumbbells. This “old school” approach to getting in shape was efficient, as well as cost-effective! No, your basement, school weight room, or local gym did not have a climbing wall, digital equipment, or AI support, but those places still had everything you needed to get in great shape!
While kids often get caught up with the super gym, it’s important to help kids see the value of exercises they can do that are both effective and free, including the following:
- Pushups. There are countless ways to do pushups, including traditional, narrow grip, wide grip, pushups against a wall, and even clapping-pushups.
- Sit-ups. Kids can do regular sit-ups, crunches, 6-inches, and may more varieties of core-strength exercises.
- Pull ups. Here again there are many different ways to do pushups (and chin-ups), and each will hit a different set up upper-body muscles.
- Jogging. Cardiovascular exercise can happen just about anywhere, and intensity can range from a slow walk around the neighborhood, to sprints at the local high school track.
- Jumping rope. A jump rope can be easily packed in a gym bag and used anytime, anywhere. Here again is great cardio work, as well as hand-eye coordination.
- Squats. There are many lower body exercises kids can do, even if they don’t have a heavy duty squat rack (including calf-raises).
- Medicine ball. A great way to get both an upper body workout and cardio training is the use of a weighted ball (also known as a medicine ball).
To be clear, there is nothing wrong with joining the big gym in town, but it is important for kids to know that there are many ways to get in shape — including many of the free ways listed above! You don’t need to spend thousands of dollars a year to join a gym, when everything you need to get in great shape is right there waiting at your house. In 30 minutes or less a day, and with zero investment of money, kids can complete a rigorous physical routine of jogging, pushups, sit-ups, and other related exercises — and get in fantastic shape as a result.
Final thoughts
Getting in shape is important for sport success, and kids today have many options when it comes to physical fitness. In response to the growing interest in conditioning, schools and communities have responded by adding and improving upon their weight rooms. Having these options is certainly nice, but it is also important for kids to understand how much of their physical fitness can be improved upon completely on their own, with no weight room, and for free. Jogging, jumping rope, and doing pushups and sit-ups are great ways to build muscle and improve cardio, and don’t require a club membership!
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