Strength Demo

Fulfills Step 3 of GSUSA Junior Practice with Purpose badge requirements.

Info Needed for Badge Requirements:
Strength training helps build strong muscles that support athletic goals. Muscles grow stronger through exercise, healthy food, water, and rest. After a workout, muscles have tiny tears that the body repairs by adding new muscle tissue. This is how muscles grow and become stronger over time.

Items Needed:

Open space for movement
Mats or towels (optional for comfort)
Water bottles
Paper and pencils for planning

Instructions (Estimated Total Time: 10–12 minutes total):

Explain What Strength Training Is (2 minutes)
- Strength exercises help make muscles stronger
- These moves use the scout’s own body weight—no equipment needed
- Practice helps scouts improve form and build endurance over time
- Share simple examples they can include in a fitness plan
Lead 3 Strength Exercises (5–6 minutes)
- Squats (1 minute)
  - Stand with feet shoulder-width apart
  - Bend knees and lower body like sitting in a chair
  - Keep back straight, knees behind toes
  - Stand back up and repeat slowly
- Wall Sits (1 minute)
  - Stand with back against a wall
  - Slide down until knees are bent at 90°
  - Hold the seated position and count to 20 (or longer)
  - Keep back flat against the wall, feet flat on the floor
- Plank Hold (1 minute)
  - Lay face down, then lift onto elbows and toes
  - Keep body in a straight line, don’t arch or dip
  - Hold for 20–30 seconds (or longer)
  - Rest and repeat once if time allows
- Arm Dips (Optional Bonus)
  - Sit with hands behind on a sturdy surface (chair or low bench)
  - Bend elbows to lower body, then press back up
  - Repeat slowly 5–10 times
Choose and Record (3–4 minutes)
- Scouts decide which three exercises they’ll include in their month-long plan
- They write down the names and a quick note:
  - How many times or how long they’ll try each week
  - What they want to improve (e.g., stronger legs, better posture)