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Physical Education

Strength Stations

Overview

Students complete a series of strength exercises using body weight only, focusing on technique and progressive overload.

Learning Objective
Students develop muscular strength through a structured body weight strength circuit.

Resources needed

  • Flat floor space
  • Optional: a wall for wall sits

Lesson stages

0 / 8 done
  1. 1 Explain: strength training uses resistance to make muscles work harder.
  2. 2 Station 1: push-ups — 3 sets of 8.
  3. 3 Station 2: squat — 3 sets of 12.
  4. 4 Station 3: plank — 3 holds of 20 seconds.
  5. 5 Station 4: lunge — 3 sets of 10 each leg.
  6. 6 Station 5: tricep dip using a bench or low wall — 3 sets of 8.
  7. 7 Rest 30 seconds between sets.
  8. 8 Cool down with full body stretch.

Tap a step to mark it as done.

Variations

  • Add a jump to the squat for more power.
  • Slow the push-up down — 3 seconds down, 1 second up.
  • Students record reps and aim to improve next session.
More information

Teach: rep, set, rest, technique, muscle, push, squat, lunge. For each exercise, say the name, demonstrate, and check technique before starting.

Half reps or modified versions for all exercises. Wall push-ups instead of floor push-ups. Chair squats instead of full squats.

Is technique correct before adding repetitions? Are students resting fully between sets?

All exercises use body weight only. A low wall or step serves for tricep dips. No weights or equipment needed.

Students rush through reps with poor technique to finish quickly. Emphasise: one good rep is worth more than ten bad ones.

Body weight strength training is safe, effective, and requires no equipment. Progressive overload — doing slightly more each session — is the key principle.

Activity details
Secondary Challenging 25–30 minutes 5 minutes prep Whole Class, Small Group Indoor & Outdoor
Topics
Strength Fitness Body Weight