Plan exercise by growth period, not just age.
Two children of the same age can be 3-4 years apart in biological maturity. Child Growth presents exercise programmes by maturation period (PHV, bio-banding) alongside chronological age; the goal is not performance pressure but a child who develops injury-free and loves sport.
Programmes
Choose by age group or need; all programmes are free.
Shared movement library
From the first 30 movements to the full production plan: search, content groups, visual and review status. Explore available prototypes.
OpenSquat · 3D movement studio
Rotate a detailed 3D human model, pause the movement and explore four stages. An educational prototype awaiting expert review.
OpenAges 3-5 · Preschool
180 min/day active play target, fundamental movement skills and a gamified weekly plan.
OpenAges 6-12 · School age
60 min/day moderate-vigorous activity, muscle-bone strengthening 3 days/week and a sample weekly programme.
OpenAges 13-17 · Adolescent
Technique-first introduction to strength training, weekly template and load management during the growth spurt.
OpenLTAD stage planner
Calculate the LTAD stage and weekly training mix from age, sex and growth velocity.
OpenSport-branch templates
Weekly age-band templates for football, basketball, volleyball, handball, swimming, athletics, tennis and gymnastics.
OpenPeriodization planner
A week-by-week 12-week plan adapted to maturation: 3 blocks, volume waves and deload weeks.
OpenProgramme builder
Pick age, sex and sport: a weekly programme matched to LTAD stage and maturation + a 12-week loading scheme. Saveable to the profile.
OpenWorld examples
Liikkuva Koulu, Planet Youth, Canada's 24-hour guidelines, SLOfit, the Daily Mile and more: proven models + a movement habits test.
OpenPosture & screen breaks
The 30-minute rule and 5-minute micro-exercise routines for children at screens.
OpenWhy maturation-aware exercise?
- •During the growth spurt (PHV), the bone-muscle balance is temporarily disrupted; injury risk rises and load management is needed.
- •Early specialization before age 12 increases injury and dropout risk; a broad movement foundation should be preserved.
- •Strength training with proper technique is safe at every maturation stage; heavy maximal loads are deferred to post-PHV.
- •An exercise plan read together with height prediction and percentile tracking adapts to the child’s biological period.
Use together with these tools
Frequently asked questions
Which programme should my child start with?
Start with the age-appropriate programme (3-5, 6-12 or 13-17). For licensed athletes, the LTAD planner and branch templates add training context.
Does strength training stunt growth in children?
No — that is a myth. Supervised, technique-first strength training is safe and beneficial for children (NSCA 2009, AAP 2020). The risks are poor technique and early maximal loads.
How do we reach the WHO 60-minute target?
It does not need to be in one block: walking to school, recess play, training and an evening walk add up. What matters is totalling 60 minutes on most days.
Should training be reduced during the growth spurt?
Not entirely; load and jumping/impact volume should be managed, with more emphasis on flexibility and technique. Pain (especially knee-heel) warrants clinical assessment.
These programmes are educational; with chronic illness, injury history or pain, the exercise plan must be individualized by a clinician and physiotherapist.