Exercise for 10 Year Olds: What Works and a Sample Week
Ten is a funny age. Your child might be at football twice a week, begging to stay up for one more episode, and then lying on the sofa announcing they are “too tired” to walk to the shop. As a dad or mum who is already stretched, you want to know one thing: are they getting enough, and is it the right kind? This guide to exercise for 10 year olds covers what their body is ready for, how to balance organised sport with free play, and a sample week you can actually run in a busy house.
How much exercise do 10 year olds need?
The NHS physical activity guidelines for children and young people say 5 to 18 year olds should aim for an average of at least 60 minutes of moderate or vigorous activity a day across the week. They also suggest activities that strengthen muscles and bones on 3 days a week, and cutting down long spells of sitting.
Notice the word “average”. A 10 year old does not need a perfect hour every single day. A big Saturday at the park and a lighter Tuesday is fine. I go into the numbers in more detail in my post on how much exercise children need.
What kind of exercise for 10 year olds works best?
At this age, children are in what coaches often call the “skill hungry” years. Coordination is improving fast, they can follow rules and enjoy getting better at things. The best mix covers four areas:
- Running and chasing. Tag, relay races, scooting, football in the park. This builds the heart and lungs.
- Jumping and landing. Skipping, hopscotch, jumping off a low step and landing softly. Impact like this helps build strong bones.
- Climbing, hanging and pushing. Monkey bars, climbing frames, wheelbarrow races, bear crawls. This is natural strength training.
- Throwing, catching and balancing. Ball games, frisbee, walking along a low wall with you holding a hand.
A child who only plays one sport often gets lots of one area and very little of the others. That is why I always encourage parents to protect some unstructured play time, even for kids who are on three teams.
Is strength training OK at 10?
Bodyweight strength work is great at this age when it is playful and well supervised. Think squats, lunges, push-ups against a wall or table, planks and animal crawls. Heavy lifting with poor form is a different story. If your child is curious about weights, read my guide on whether strength training is safe for children before buying any kit.
Sport versus play: getting the balance right
Organised sport gives kids friends, a coach and a reason to turn up. Free play gives them creativity, variety and fun without pressure. Both matter.
Some warning signs that the balance has tipped too far towards sport:
- They complain of the same ache (knee, heel, back) week after week
- They seem tired all the time or dread training
- They play one sport all year round with no break
- They have stopped playing for fun outside of sessions
The American Academy of Pediatrics has a useful parent page on overtraining in young athletes. If you are worried, my post on how much sport is too much for a child walks through it. Any pain that lasts, causes a limp or wakes them at night needs a GP check.
A sample active week for a 10 year old
This is a template I give to parents in my classes. Swap days around to fit clubs and custody arrangements. Times are rough, not rules.
| Day | Activity | Roughly |
|---|---|---|
| Monday | Walk or scoot to school, 20 minutes of park play after | 45 min |
| Tuesday | Club sport (football, swimming, dance) | 60 min |
| Wednesday | 10-minute home strength game (below) plus walk home | 30 min |
| Thursday | Club sport or a bike ride | 60 min |
| Friday | Easy day: walk to school, kitchen disco | 30 min |
| Saturday | Big outdoor play: park, woods, ball games with friends | 90 min+ |
| Sunday | Family walk or swim, then rest | 60 min |
That averages out at roughly an hour a day, with three days that include climbing, jumping or strength play.
The 10-minute home strength game
Write these on scraps of paper, pop them in a bowl and let your child pull them out one at a time. Do each for 30 seconds, rest 30 seconds, and go round twice.
- Squat and touch the floor, then jump up and reach high
- Bear crawl from the sofa to the door and back
- Wall push-ups, chest to wall, arms straight
- Plank on knees or toes, counting out loud
- Hop on one foot, then the other
Join in. Kids this age copy what they see far more than what they are told. If you do the plank next to them, they will hold it longer just to beat you.
Making it stick when you are tired too
Most parents I coach are not short of good intentions. They are short of energy at 6pm. A few things that make a real difference:
- Attach movement to things you already do. The walk to school, the trip to the shop, waiting for a sibling at a club.
- Let them choose. At 10, kids want a say. Give two options and let them pick.
- Keep screens as a “after we move” thing, not a reward that gets taken away.
- Look after your own energy. An active parent finds it much easier to say yes to the park.
That last point is where I come in. A couple of short classes a week gives you more energy for the evenings and the weekend. My SYP Recharge energy and focus class is built for exactly that tired-parent feeling.
FAQs
Can a 10 year old go to the gym?
Most adult gyms in the UK set a minimum age, often 16, with some offering supervised junior sessions from younger ages. At 10, bodyweight play, clubs and sport are usually a better fit than gym machines.
Is it normal for a 10 year old to get tired after sport?
Yes, especially after a growth spurt or a big week. Plenty of sleep, food and water usually sorts it. If tiredness is constant or comes with other symptoms, speak to your GP.
Should my 10 year old do the same sport all year?
Variety is usually better at this age. Playing different sports across the year builds a wider range of skills and gives growing bodies a break from the same repeated movements.
What if my child does not like sport?
Not every child loves team games. Dancing, climbing, cycling, swimming and long walks with a reward at the end all count. Keep looking for the thing they enjoy.
Book your first class
Raising active kids is easier when you have some fuel in the tank yourself. SYP Bootcamp runs 45-minute small-group classes in a warm church hall in Archway N19, with a maximum of 10 people and every exercise offered in an easier and harder version. It is £15 a class and the timetable is sent when you book. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would rather start one to one, you can see how personal training works at SYP Fitness.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
