Katie Neal
Physical Education
Material Type:
Lesson Plan
High School
  • Building Strength
  • Fitness for Life
  • High School
  • Lesson Plan
  • Muscle Fitness
  • PE
  • Pehigh
  • Physical Education
  • pehigh-ffl
    Creative Commons Attribution Non-Commercial
    Media Formats:

    Education Standards

    Fitness for Life 10.2 - Muscle Fitness Lesson Plan

    Fitness for Life 10.2 - Muscle Fitness Lesson Plan


    In this lesson plan, students will learn the difference between strength and muscular endurance through exercise stations and recording sheets.


    Author: Amy Palmer

    Subject: Muscle Fitness and Building Strength

    Grade Level: High School

    Lesson Length: 60 Minutes

    Background for Teachers

    Equipment Needed: 

    • Bands

    • Mats

    • Weight training equipment

    • Music

    • Recording sheet/pencil

    • Heart rate monitor 

    Step 1 - Goals and Outcomes

    Step 1 Goals and Outcomes

    Core Standards: 

    • FFL.1.3:  Participate in activities that promote health-related fitness.
    • FFL.3.7:  Demonstrate appropriate technique in resistance training (e.g., machines and/or free weights).
    • FFL.3.15:  Identify types of strength exercises (e.g., isometric, isotonic, isokinetic, concentric, eccentric, intervals, circuits) and stretching exercises (e.g., static, PNF, dynamic, ballistic) and overload principle and work/rest ratio for personal fitness development (e.g., strength, endurance, range of motion).
    • FFL.3.16:  Explain the concepts related to muscular endurance (e.g., repetitions, resistance, sport specificity, overload principle).
    • FFL.3.33:  Review frequency, intensity, time, and type (FITT) guidelines to evaluate activities


    • Explain the difference between strength and muscular endurance. 
    • Describe some of the health benefits of muscle fitness. 
    • Describe some of the methods of progressive resistance exercise used to improve muscle fitness.
    • Describe the health and wellness benefits of strength.
    • Describe some myths and misconceptions about strength and tell why they are wrong. 
    • Explain the FITT formula for developing strength. 
    • Describe some basic guidelines for safe PRE.

    Step 2 - Planning Instruction

    Step 2 Planning Instruction


    • During the warm-up, some students might find it difficult to jog for the 5-minute warm-up, so instead of jogging they could walk at a faster pace than just a leisurely stroll.

    • Barbell Full Squat: More advanced students could add weight to the barbell and be assisted by a spotter. If the barbell is too heavy for some, they could do squats without the bar or they could do a sit-down knee extension without weight. Wall sits are also an easier variation for working the quad.

    • Hammer curls: Weight can always be adjusted to accommodate each student’s ability. No weight and just the movement of the hammer curl will still work the bicep. Have different types of exercise bands available because they can also be used in place of weight.

    • Assisted lifting is also another way that all students can do the exercises. Of course, it is better if you at least do the movement on your own, but in some cases, students might not have the capabilities to move correctly. No weight and a guided movement are always a great way to help accommodate or create an adaptation to any movement.

    • Students with disabilities can learn the fundamentals of resistance training. If they have limited capacity to do some exercises, they should be encouraged to excel at the exercises they can do. Students with language, learning, or other cognitive disorders may function the best working in groups of three, where they can watch their partners perform the exercises, and have them close by to spot and guide them when they are lifting.  

    Step 3 - Instruction

    Step 3 Instruction



    • PRE (Progressive resistance exercise):  exercise that increases resistance (overload) until you have the amount of muscle fitness you want.

    • FITT formula:  prescription or recipe for appropriate physical activity.





    • Bodybuilding: a competitive sport where participants are judged on the appearance of their muscles rather than how much they can lift.

    • Body dysmorphia: a condition in which a person is obsessed with building muscle. 

    • Double progressive system: the most used method of applying the principle of progression for improving muscle fitness.

    -Increase reps

    -Increase resistance or weight

    • Interval training: high-intensity exercise followed by rest periods.

    • Muscle bound: tight, bulky muscles that prevent them from moving freely.

    • Powerlifting: competitive sport using free weights. Athletes in this sport try to make one maximal lift for each lift.

    • Weightlifting: Olympic sport involving free weights in which athletes try to lift a max load in 2 exercises (snatch and the clean and jerk).

    Health Benefits of PRE and Muscle Fitness

    • Helps reduce back problems
    • Improves posture
    • Reduces risk of muscle injury
    • Increases the working capacity
    • Bone health
    • Prevention of heart disease and diabetes
    • Rehabilitation from chronic diseases
    • Reduce the risk of becoming overweight or obese
    • Mental health benefits
    • Helps reduce the risk of falling (among older people)
    • Improves a person’s ability to do tasks of daily life


    Have a class discussion with Q&A and getting to know more about the topic.

    1.  What are some benefits of strength training for physical appearance?

    2. What are some ways in which good muscular strength can benefit you in daily life?

    3. What are some benefits of strength training for physical appearance?

    4. Why are rest and recovery so important when doing strength training?

    5. What are the advantages and disadvantages of resistance machines and of free weights?

    6. What is the FIT formula for doing muscle fitness exercises for health benefits?

    7. How to check your heart rate if you don’t have a monitor.

    8. What is your ideal heart rate while working out?

    • Show weightlifting exercise cards to the class and explain to them what muscle group is worked with each exercise and show the proper technique for each lift. Have the students practice each lift and monitor for technique. If you have students that have good technique, they can also walk through and help.

    • Show photos of people involved in activities (strength and endurance). As a class discuss the types of resistance training that would be best for these different activities.


    • Make sure each student has the recording sheet and list all the exercises that they will be doing on the sheet.

    • Have students do a light jog/walk around the gym.

    • Place a sign at each station that shows what the exercise looks like and the instructions to perform the exercise correctly. Here is an example of what the card will look like:

    • In pairs, students will complete each exercise at each station. They don’t need to go in any order, they just need to complete each station on time.

    • Each student will keep track on their recording sheet of each exercise (reps and sets). They will also record their beginning heart rate and after each circuit, they will record their heart rate at the bottom of the recording sheet. There will be a total of 4 heart rate recordings.  

    • We will spend 10 minutes as a class at the end of the workout completing a cool down/stretching activity making sure that we hit all the major muscle groups.

    Step 4 - Assessments

    Step 4 Assessments

    Post Assessment:

    • Take the Pre-Assessment and compare the two and see if the students are able to get a better score based on what we have discussed and the activities we have done.