Build Strength the Fun Way: Games That Use Weights
You don’t need a full gym to start incorporating weights into your program. Whether you’re teaching PE, leading a camp, or organizing a wellness day, strength-based movement can be both approachable and exciting — especially when you make it a game.
Below are creative group-friendly activities that use weights to build strength, coordination, and confidence — without ever hitting a bench press.
Gaga Ball with a Weighted Vest
Take the intensity up a notch in the Gaga pit! Have older players wear a lightweight weighted vest (3–5 lbs) during a few rounds of Gaga Ball. It’s a simple way to increase resistance while keeping movement fun and dynamic.
Keep games short, and give players the option to rotate vests between rounds to avoid fatigue.
Relay Races with Medicine Balls
Split into teams and set up a relay course. Instead of a baton, players carry a medicine ball or sandbag as they race from one end to the other. You can also add challenges like squats or overhead presses before each handoff.
Try: 6–10 lb balls for middle schoolers and up.
Wall Ball Target Practice
Using a soft weighted ball (like a wall ball or slam ball), players take turns aiming at a series of wall targets from various distances. It’s a great way to build throwing mechanics, control, and upper-body strength.
Bonus: Rotate between underhand and overhead throws for variation.
Farmer’s Carry Challenge
Line up cones 20–30 feet apart. Players grab a pair of dumbbells or sandbags and walk the line, focusing on posture and control. Time each carry or turn it into a team relay.
This one’s sneaky — it hits the grip, core, and shoulders all at once.
Weighted Squat Tic-Tac-Toe
Set up a giant tic-tac-toe board using cones or floor markers. To claim a square, players must complete a short set of squats or lunges with a weighted ball before placing their team’s marker.
Keeps the mind and muscles working together.
AMRAP (As Many Rounds As Possible) Circuit
Create a 3–5 station circuit using bodyweight and weighted movements. Each player completes the circuit as many times as they can in 5 minutes:
- 10 Goblet Squats (with dumbbell)
- 10 Push-ups
- 10 Slam Ball Throws
- 10 Step-Ups (holding weights)
- 10 Russian Twists (with med ball)
Works great in small groups or stations.
Safety Tips for Using Weights with Youth
- ✅ Always start light — it’s about control, not how heavy.
- ✅ Teach proper form before introducing any resistance.
- ✅ Use soft or sand-filled equipment when possible.
- ✅ Build in rest and hydration breaks.
More Than Muscle
Introducing weights into your activity rotation builds:
- Strength & balance
- Body awareness
- Confidence
- And above all — engagement
You don’t need machines or heavy plates. Just creativity, movement, and a few tools to make it fun.
Looking for more active group games?
Check out our full collection at The Best Group Games