Why Strength Training in Physical Education Matters

Strength training in physical education is essential for students’ overall fitness, helping them build muscular strength, endurance, and confidence in their physical abilities. Schools are increasingly integrating resistance training to encourage lifelong fitness habits. However, structuring an effective program can be challenging without the right tools.

Check out or library of strength training videos here for free.

With PhysednHealth, PE teachers and coaches can streamline strength training implementation, track student progress, and ensure a well-rounded fitness curriculum.

Benefits of Strength Training in PE

Builds Functional Strength – Helps students improve daily movement efficiency.
Enhances Athletic Performance – Beneficial for student-athletes across all sports.
Promotes Injury Prevention – Strengthening muscles and joints reduces the risk of injury.
Encourages Lifelong Fitness – Instills confidence in resistance training from a young age.
Supports Mental Well-being – Strength training is linked to stress reduction and improved mood.

Related: Learn how strength training improves mental health

How to Implement Strength Training in Physical Education

1. Start with Bodyweight Exercises

For beginners, bodyweight exercises like squats, lunges, push-ups, and planks provide a strong foundation. Once students master proper form, gradually introduce resistance bands or light dumbbells.

2. Use a Structured Training Plan

A well-designed training program ensures progressive overload and variety. PhysednHealth makes this process easy by allowing you to:

Organize exercises by category (Upper Body, Lower Body, Core, etc.).
Set specific training schedules (e.g., Monday, Wednesday, Friday for strength training).
Assign workouts to different student groups.

PhysednHealth Strength Training Dashboard

3. Introduce Strength Training with HIIT for Younger Students

For lower-grade students, High-Intensity Interval Training (HIIT) can be a fun and engaging way to develop strength.

Common HIIT exercises include:

Squat jumps
Push-ups
Burpees
Plank variations

PhysednHealth’s HIIT tracking tool allows teachers to set exercise intervals, track student performance, and modify variations for different fitness levels.

HIIT interval tracker with student exercise assignments

Further Reading: What is HIIT and why is it effective?

4. Track Student Progress in Strength Training

Monitoring student progress is critical for motivation and improvement. With PhysednHealth, students can log:

Exercise selection (e.g., Bench Press, Bicep Curls)
Number of sets and reps
Weight lifted
Workout duration
Personal reflections on performance

The PhysednHealth logging system simplifies this process, providing teachers with real-time data for better student feedback.

5. Provide Personalized Feedback Based on Data

Using PhysednHealth’s progress tracking feature, teachers can analyze student performance and provide tailored recommendations. The color-coded progress table helps assess:

Completed exercises
Workout intensity
Training consistency over time

PhysednHealth Weekly Strength Training Tracker

6. Encourage Students to Reflect & Improve

Beyond logging sets and reps, students can rate their effort, track progress, and reflect on their performance. This promotes self-awareness, accountability, and motivation.

How PhysednHealth Simplifies Strength Training in PE

With PhysednHealth, PE teachers can:

Create structured strength training plans
Monitor individual and class-wide progress
Encourage self-reflection and goal setting
Simplify exercise tracking with an intuitive interface
Implement HIIT for younger students as an intro to strength training

Sample Strength Training Unit Using PhysednHealth

Here’s a practical example of how to implement a 4-week strength training unit:

Week 1: Introduction and Assessment

Teach and assess proper form for fundamental movements
Have students create accounts and familiarize themselves with the PhysEdNHealth app
Establish baseline measurements for basic exercises
Assign homework to explore exercise options within the app

Week 2-3: Circuit Implementation

Deploy 2-3 different circuits focusing on different movement patterns
Use the app to guide students through proper technique with embedded videos
Have students record their performance and reflections after each session
Encourage peer feedback through the platform

Week 4: Assessment and Future Planning

Conduct final assessments comparing to baseline data
Have students create personalized strength plans for continued practice
Facilitate reflection on progress and goals
Provide feedback on technique and progress

Lesson Plan: Strength Training in Physical Education

Grade Level: Middle School – High School

Lesson Duration: 45-60 minutes

Focus Keyphrase: Strength Training in Physical Education

Objective:

By the end of the lesson, students will:

Understand the benefits of strength training
Learn and demonstrate proper form for fundamental exercises
Track personal progress using the PhysednHealth platform
Identify safety considerations when performing strength exercises

Lesson Structure

1. Warm-Up (10 minutes)

💡 Objective: Prepare muscles and joints for strength exercises.

Activity: Dynamic Warm-Up

Jogging in place – 2 minutes
Arm circles & shoulder rolls – 1 minute
Leg swings & lunges – 2 minutes
Jumping jacks & high knees – 2 minutes
Bodyweight squats & push-ups – 3 minutes

2. Strength Training Circuit (25 minutes)

💡 Objective: Develop muscular strength and endurance through bodyweight or weighted exercises.

Students will rotate through 3 rounds of the following exercises:

Exercise	Equipment Needed	Modification (If No Equipment)
Squats	Dumbbells	Bodyweight squats or wall sits
Push-ups	None	Knee push-ups or incline push-ups
Bicep Curls	Dumbbells	Water bottles or resistance bands
Plank Hold	None	Knee plank or wall plank
Lunges	Dumbbells	Bodyweight lunges or step-ups

👥 Students record their sets, reps, and weight (if applicable) on PhysednHealth.

3. Safety Considerations (5 minutes)

💡 Objective: Prevent injuries and promote safe training habits.

📌 Key Safety Tips:

Proper Form First – Teach and correct student posture before adding weights.
Controlled Movements – No jerking or bouncing during lifts.
Breathing Technique – Inhale before exertion, exhale during the movement.
Spotters for Heavy Lifting – Always have a peer or instructor monitor for support.
Warm-Up & Cool Down – Ensure muscles are ready before and after workouts.

4. Cool-Down & Reflection (5 minutes)

💡 Objective: Lower heart rate, stretch muscles, and reflect on progress.

Activity: Guided Stretching Routine

Hamstring stretch
Quadriceps stretch
Shoulder and chest stretch
Deep breathing exercise

📌 Students enter reflections in PhysednHealth, noting their strengths and areas for improvement.

Rubric: Strength Training Performance & Engagement

Criteria	Excellent (4)	Good (3)	Needs Improvement (2)	Unsatisfactory (1)
Exercise Technique	Uses proper form and follows safety guidelines	Mostly uses proper form with minor mistakes	Several form issues, needs reminders	Incorrect form, does not follow safety guidelines
Effort & Participation	Fully engaged, completes all exercises	Engaged but occasionally distracted	Inconsistent effort, misses exercises	Does not participate actively
Progress Tracking	Logs all sets, reps, and reflections in PhysednHealth	Logs most data with some details missing	Logs incomplete data	Does not track progress
Safety Awareness	Always follows safety guidelines	Follows most safety rules	Occasionally ignores safety rules	Does not follow safety rules

Overcoming Lack of Equipment

No Dumbbells? → Use water bottles, resistance bands, or backpacks filled with books.
No Benches for Incline Work? → Use stairs, sturdy chairs, or walls.
No Gym Space? → Perform outdoor workouts using bodyweight exercises.
No Resistance Bands? → Use partner-assisted resistance (e.g., manual resistance curls).

Learn More: Bodyweight Strength Training: No Equipment Needed

How PhysednHealth Supports Strength Training in PE