Overview

Duration: 45 minutes
Class size: 11 students
Unit: Healthy Lifestyles in Sport (Lesson 10 of 20)
Age group: Year 9 (13-14 years old)
National Curriculum link: Physical Education (Key Stage 3)

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National Curriculum Links

• PE Programme of Study (KS3)
  Pupils should:

  • Develop practical skills in order to participate, compete and lead a healthy lifestyle.
  • Understand and apply basic principles of training, including aerobic and anaerobic methods, rest, and recovery.
  • Develop knowledge of the components of fitness and how they relate to health and performance.
  • Recognise opportunities to become physically active, and understand the implications of a healthy lifestyle.

• Learning Objectives Specific to This Lesson:

  • Understand the principles of strength training and its role in a healthy lifestyle.
  • Demonstrate safe practices when engaging in basic strength training exercises.
  • Identify different types of strength exercises (e.g. bodyweight, resistance, isometric).
  • Engage in a practical session applying learned techniques.

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Learning Objectives

By the end of this lesson, students will be able to:

1. Explain the fundamental principles of strength training, including types of exercises.
2. Identify key safety considerations to avoid injury during strength training.
3. Demonstrate basic strength training exercises correctly and safely.
4. Evaluate the benefits of including strength training in a healthy lifestyle.

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Resources Needed

• Mats
• Resistance bands (light to medium resistance)
• Lightweight dumbbells or kettlebells (if available)
• Cones for circuit stations
• Whiteboard and markers
• Printed worksheets summarising training principles and safety tips

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Lesson Structure

1. Starter (5 minutes)

Activity:

• Quick discussion: “What do you already know about strength training?”
• Highlight examples of athletes who use strength training and how it benefits them.
• Show a 2-minute video clip or pictures demonstrating different strength exercises for visual stimulus (optional).

Purpose: To activate prior knowledge and spark interest.

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2. Introduction to Strength Training Principles (10 minutes)

Teacher Input:

• Explain key concepts:
  • What is strength training?
  • Types of strength training exercises: bodyweight (push-ups, planks), resistance exercises (bands, weights), isometric holds.
  • Importance of progressive overload and frequency.
  • Safety measures: warm-up, correct technique, controlled movement, breathing, and spotting.

Use visual aids:

• Diagram of muscle groups engaged during exercises.
• Safety checklist on board/worksheet.

Check understanding:

• Ask students to recall one safety rule and one type of strength exercise.

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3. Practical Activity: Basic Strength Training Circuit (20 minutes)

Setup:

• Divide the class into small groups (3-4 per group).
• Set up 4 stations:
  1. Bodyweight squats
  2. Push-ups (knee or full, as appropriate)
  3. Resistance band rows
  4. Plank holds

Instructions:

• At each station, demonstrate the correct form first.
• Students perform the exercise for 40 seconds with 20 seconds rest/rotation time.
• Rotate through all stations twice.
• Emphasise strict adherence to form and breathing techniques.

Teacher’s role:

• Circulate, give feedback and correct form.
• Reinforce safety measures continuously.

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4. Cool Down and Reflection (5 minutes)

Activity:

• Lead dynamic stretches focused on muscles worked.
• Ask students to note one new thing they learnt about strength training and one safety tip they will remember.
• Briefly discuss how strength training contributes to overall health and sporting performance.

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5. Assessment & Plenary (5 minutes)

Format: Question and answer to assess understanding:

• What are the main types of strength training exercises?
• Why is safety important when strength training?
• How often should strength training be done as part of a healthy lifestyle?

Exit Ticket:

• One sentence written on a mini whiteboard or paper: “Why is strength training important to me?”

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Differentiation

• Support:
  • Use easier versions of exercises (e.g., wall push-ups).
  • Extra visual prompts for form.
• Challenge:
  • Encourage students to design their own strength circuit for homework.
  • Discuss the physiological benefits of resistance training in greater detail with advanced students.

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Extension and Homework Ideas

• Research famous athletes and describe their strength training routines.
• Keep a week’s log of any strength-based exercises done outside school.
• Design a poster or infographic on the safety rules of strength training.

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Teacher Reflection Notes

• Monitor students’ physical readiness and ensure no one is attempting beyond safe limits.
• Emphasise the importance of proper warm-up to avoid injury in future lessons.
• Consider incorporating technology next lesson (e.g., fitness tracking apps or video analysis for form).

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Additional Task: King's Trust – Employee Rights Quiz Questions

30 Multiple Choice Questions (MCQs) and 10 Written Questions on:

• Rights of an employee
• How employees can resolve disputes at work

(Note: These questions should be used as a separate resource for the King's Trust programme, not part of today's PE lesson.)

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If you would like, I can also generate those 30 MCQs and 10 written questions on employee rights and dispute resolution now. Just say the word!