How to I help my son gain strength & run faster?

Question

My 11 year old son needs to gain strength and run faster. He can only do 3 pushups while his classmates can do 25. He told me that at the physical fitness testing everyone in his grade (including girls) were stronger and faster than he was.

He's of average weight and height. I think the problem is that he plays video games all day instead of getting out and biking and playing, but he won't get the message. He does play baseball all spring and does some scootering but that is it.

Can anyone recommend any muscle exercises for strength for an 11 year old (the fitness center doesn't allow anyone under 18) and some exercises to get his running speed up?

We do have some small dumbells - 2 lbs 3 lbs 4 lbs 5 lbs

Anyone know of some good exercises he can do with them? Or recommend a web site?

Answer 1

This was copied from the below link. The routine was developed by a 15 year old, but there is a testimonial on the site from an 11 year old who follows it.

Monday-Weight training
Bench press 3 sets of 10
Dumbbell curls 3 sets of 12
Tricep reps above head 3 sets of 12
Bent over row 3 sets of 12
Military press with dumbbells 3 sets of 12
Dumbbell flies 3 sets of 10 or 12
Leg extension 3 sets of 10
Leg curls 3 sets of 10
Toe raises with no weights 2 or 3 sets of 15 or 20
Multi-Directional lunges with dumbbells 3 sets of 10

Tuesday-Running and ab workouts
Run in my neighborhood for about a mile to a mile and a half
Ab workouts that I have read about and picked up here and there

Wednesday-Weight Training

Thursday-Running and ab workouts

Friday-Weight training

Weekends-Don't usually do lifting but some kind of running and ab workouts as well as baseball practice.

My personal philosophy is that if there is a workout routine that produces quick results, it will become a habit.

The second link has a description with photos of these exercises.

Your son shouldn't need nutritional supplements, simply a balanced diet.

Answer 2

Get some ankle weights and have him run with them. You'll both be amazed at how much faster he can run after this type of training. Also, just get him to exercise more. He can only do a few pushups now because he hasn't been doing them regularly. Ask him to try doing a few more gradually per day until he can do the same number his peers can. That will not only build his upper body strength but also give him a great boost of self-confidence. Exercising more, especially running laps and timed sprints will help his cardiovascular system as well as boost his endurance and stamina during runs. Lastly, be supportive and keep encouraging him. Fitness is as much psychological as physical. Good luck!

Answer 3

Well playing video games all day is not going to help him, maybe trying to get him into another sport would help him get outside more. If not another sport then just promote exercise to him. Have him go for a jog once in a while, and if you think he's old enough buy him some free weights or something. Many placies like the YMCA also offer youth fitness classes so that's something to look into as well

Answer 4

I would suggest making a game out of it. Use an incentive maybe even a chart. Challenge him to go biking with you or to play basketball. Maybe if he wins a challenge against you then he can put a mark on the chart. Once he get a certain number of marks then he can pick something out or pick out his favorite food for dinner or pick out a movie ETC..... It doesn't have to be expensive or anything. Maybe buy him like a new really cool (for that age) bike. I did this the past spring for all three of my kids and then we took family bike rides. I did the mileage on my van to mark how far we went. Then if you have access to a pool. You could try the diving toys (we have a pack of 7). I throw them in while the two older kids close their eyes. Then we time them. This is great exercise to get them motivated. My kids will do this for hours at our pool. They love to race each other. I make sure to spread them out over the pool so they have to swim and dive. They use all of their muscles. This really isn't about weight training. They are great ways to get them motivated to get away from the video games. My 9 year old would play video games 24/7 if I let him. Good luck, and you might want to check with his Dr. first to make sure of an exercise plan for weights or with a trainer like at a gym of some sort. You don't want him to get hurt or over do it somehow.

Answer 5

Well i guess the problem begins at home, he needs to go out and play, run and practice a real sport. I don't see anything wrong with baseball but basketball, soccer or swimming can help more that video games. Now you can not make him do weights but he can go to a running track, speed, running fast 50 meters and slow another 50 meter, doing it gradually, do not forget to warm up first very well. He needs to learn how to reach his limits in sports and get competitive. Sports is associate with muscle development so since he is only 11 you can alternate different sports. Ask what he wants to do, expose him to sports taking him to different events in your city. Any favorite player? well use that is a key to get in his mind and put the seed of sports and winning. I hope it helps.

Answer 6

I think that you already know what will help. As a parent, you can limit his time in front of video games. I know that has made a big difference with my nephew.

As for gaining running speed, that just takes practice. The more he runs, the better he will be able to do it. He needs to work his body and push it to do what he wants it to do.

For the push ups, start having him do push ups off of the wall instead of the floor. Try getting him up to 20 reps at a time. You don't want him practicing regular push ups since under 6 reps at a time is pretty much useless. Once he can do them off of the wall pretty well, then move him to the floor.

Answer 7

For strength, use dumbells.. here is a site with exercises for all the muscle groups. I use these and they help a lot. Especially the single calf raise.

For running, do the single calf raise, or DDR is a good option, also since he loves video games. I love that game... if you get it, get DDR Extreme 2 and a good thing to do is to do the song "Captain Jack" on intermediate 10 times in a row. I did this before track season to improve my running.

Here is a site on how to improve running.. I still have yet to try this lol

http://www.stewsmith.com/linkpages/runfaster.htm

Answer 8

Sure. You should set a rule that he has to exercise daily.
A mile long run a day will improve his leg strength and eventually he will get faster.
You should also have some weights at home (5-20 pounds) and start him off with the lightest weights and work his way up. By lifting weights he will gain muscle and strength in his arms.
He should also do crunches for stomach muscle and leg stretches as well.

Answer 9

Your son is 11 and his muscle development is still very young. Does it bother him that everyone else does more than him?? If not, then leave him alone. The important thing about athletics and physical fitness at all levels is having fun first. If he's having fun then his muscles will develop over time. Try not to worry about it too much. Just keep nurturing him and build on his strongest assets. You probably already know what they are.

Answer 10

I would recommend putting him in some sport that he likes; perhaps tae kwon do, gymnastics, or whatever appeals to him. On top of that, take him swimming more, go on family bike rides, play volleyball in the back yard, park farther away from the door at wal-mart, take the stairs instead of the elevator, ect.... Just start with getting him to move! And make sure he eats fairly healthy. No excess sugar and that sort of thing. Good luck!!