Bar graph of System of Progressive Resistance

The National Strength Conditioning Association (NSCA) recommends that youths perform strengthening exercises for the major muscle groups 2 or 3 days per week. Kids should use a resistance level that allows them to perform 1 to 3 sets of 12 to 15 repetitions of each exercise. The resistance level and color of band may vary between exercises. To increase the resistance, simply move to the next color band. Proper form is most important! For more information on resistance training for youths, visit http://www.nsca-lift.org.