Field notes · Busy dad life
Working out with your kids: ideas that actually work
The best workout I ever did with my kids was not a workout. It was a hill, a stopwatch and a lot of shouting. They thought it was a game. I was wrecked.
Dai Manuel · Coach Moose · Vancouver
By age
Toddlers: carry them. Walks with a carrier, squats holding them, crawling races on the floor. Primary school kids: races, tag, bike rides, playground circuits where you do pull-ups while they climb. Teenagers: invite them into your actual training. Many will say no, and some will say yes once and keep coming.
Keep it short and keep it fun. Twenty minutes of play beats an hour of forced exercise every time.
What they are really learning
Kids copy what you do, not what you say. When they see you move every day without making a big deal of it, they learn that looking after your body is just what adults do.
Canada's guidelines ask children and teens for about an hour of activity a day. Doing some of it together helps both of you.
Common questions
- Is it safe for kids to lift weights?
- Supervised strength training with good form is considered safe for children and teens and supports bone health. Start with bodyweight and light loads.
- What if my kids won't join in?
- Do your session where they can see it and leave the door open. Invite, don't force. Many kids join later on their own terms.
Sources
- Canadian 24-Hour Movement Guidelines for Children and Youth
- The 2% Solution, Dai Manuel