Athletics & Wellness
Grade 7
45 min
Level Up: Safely Adding Resistance with Bands & Light Weights
Ready to get stronger? This lesson shows you how to safely use resistance bands and light weights to build muscle and power up your favorite activities.
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What & Why
So you've mastered bodyweight exercises, what's next? Adding resistance! This means using tools like resistance bands or light dumbbells to make your muscles work a little harder. This doesn't mean lifting super heavy weights.For you, it's all about learning correct form and building a strong foundation. This helps you get better at sports, prevents injuries, builds stronger bones, and boosts your confidence. The key is to start light and focus on moving well!
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Example 1 — Banded Squats for Leg Power
This move strengthens your legs and glutes, which helps you jump higher and run faster. The band teaches your knees to stay in a safe position.Band Up: Sit down and loop a resistance band around both legs, positioning it just above your knees.Get Set: Stand with your feet shoulder-width apart, toes pointing slightly out. Keep your chest up and your core tight.Squat Down: Lower your hips back and down as if you're sitting in a chair. Actively press your knees outward against the band. Go as low as you can while keeping your back straight and heels on the floor.Power Up: Push through your heels to return to the starting position, squeezing your glutes at the top.
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Example 2 — Dumbbell Rows for a Strong Back
A strong back is crucial for good posture (no more slouching!) and for sports that involve throwing or pulling. Start with a very light weight (2-5 lbs).Pick Your Weight: Choose a dumbbell that feels light. You can always go up later.The Stance: Stand with feet shoulder-width apart. Hinge forward at your hips, keeping your back perfectly flat (like a tabletop). Let the dumbbells hang down with your palms facing each other.Row It: Squeeze your shoulder blades together and pull the dumbbells up towards your chest. Keep your elbows close to your body.Control Down: Slowly lower the weights back to the starting position with control. Don't just let them drop!
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Beginner
What is the MOST important rule when you start using weights or resistance bands?
A.Lifting the heaviest weight you possibly can.
B.Focusing on perfect form before adding more weight.
C.Doing the exercises as fast as you can.
D.Holding your breath to make you stronger.
Beginner
Alex is trying dumbbell rows with 10-pound weights and feels a strain in their lower back. What is the BEST thing for Alex to do?
A.Keep going to show they are strong.
B.Stop, rest, and switch to a much lighter weight (like 3 pounds) to focus on form.
C.Arch their back more to make it easier.
D.Ask a friend who isn't a trained professional for advice.
Beginner
When doing a bicep curl, you should exhale (breathe out) during which part of the movement?
A.When you are lifting the weight up towards your shoulder.
B.When you are lowering the weight back down.
C.Before you even start the exercise.
D.It doesn't matter when you breathe.
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