Strength Training For Kids: Starting Age, Workout, And Exercises

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30 Minute Strength Training For Kids Workout Routine

On today’s episode of Live Lean TV, we’re diving into strength training for kids.

First, I’ll answer the most frequently asked questions, including a safe starting age to begin working, if lifting weights stunts your growth, and how much weight your kids should be lifting.

I’ll then share a safe and effective strength training program your kids can do at home, that highlights the top 10 best strength training exercises, specifically designed for beginners.

To be respectful of your time, I’ve included jump links to all the questions and answers in the table of contents below.

Table Of Contents: Jump To Links

With that said, let’s jump into it.

What Is A Good Age For Kids To Start Lifting Weights?

Are you wondering if it is okay for your 10 year old to workout?

Resistance training is deemed safe when it is tailored to the kids emotional and developmental level, rather than just relying solely on their age.

However, according to scientific research, kids can safely begin lifting weights around the age of 7 or 8, as long as they have the physical and emotional maturity to follow instructions and practice proper form.

At 7 or 8 years of age, their nervous and musculoskeletal systems are usually developed enough to start resistance training safely.

However, it’s important to note that “resistance training” goes beyond just lifting weights, as it also includes a variety of bodyweight exercises that can be introduced at a young age.

Organizations like the American Academy of Pediatrics (AAP) endorse strength training for kids if it’s carefully structured and supervised.

However, they caution against maximal or competitive lifting until post-adolescence, usually around 18 years old.

Does Lifting Weights Stunt Your Growth?

First off, growth occurs at the growth plates in your bones.

Growth plates are areas of cartilage that develop at the ends of long bones in children and adolescents.

They allow for bone growth and lengthening during development and determine the final height and shape of an individual’s bones.

Fortunately it has been proven that weightlifting does not affect these growth plates, nor does it stunt your growth.

When done safely, with proper technique and supervision, weightlifting is actually beneficial for kids and teens.

It can improve strength, coordination, and even bone density.

This clinical report from the American Academy Of Pediatrics shows that gradual, supervised weight progression is safe and beneficial, promoting muscle and bone health without straining growing bodies.

So, don’t worry.

Lifting weights won’t stunt your growth.

Instead, it helps you get stronger and healthier.

How Do I Teach My Child Strength Training?

The most important way to motivate your child to workout is to be a role model and lead by example.

When you prioritize your health, your kids will follow.

To teach your child strength training safely, show enthusiasm and encouragement while performing the exercises with them.

Keep sessions short and fun, while incorporating a variety of movements to keep them engaged and motivated.

Start by focusing on bodyweight exercises like squats, push ups, and lunges to build a foundation.

It’s most important to emphasize proper form and technique over weight.

Resistance exercises for kids should involve lighter weights and more repetitions rather than heavy weights.

This is key for building foundational strength and reducing the risk of injury.

Once they’re comfortable with the form, complete the exercises with light weight using resistance bands and dumbbells to add more weight.

How Much Weight Should A 12 Year Old Lift?

Younger kids from 7-12 years olds, should lift weights that allow 10-15 controlled repetitions with proper form.

This usually means light resistance or even just body weight.

In other words, if they can’t lift a weight, with proper form, between 10-15 reps, it’s too heavy.

Kids should be focusing on technique, to build endurance, coordination, and strength safely, not heavy loads.

Once they master the form, they can gradually increase the weight, but never beyond what they can handle safely and smoothly.

Top 10 Best Strength Training Exercises For Kids

Here are the top 10 strength training exercises for kids:

1. Bodyweight Air Squats: Builds lower body strength and stability.
2. Push Ups: Strengthens upper body muscles and core.
3. Lunges: Enhances leg strength and balance.
4. Planks: Improves core stability and strength.
5. Resistance Band Rows: Strengthens back muscles and promotes good posture.
6. Resistance Band Chest Press: Strengthens chest muscles.
7. Step Ups: Engages the legs and improves coordination.
8. Bear Crawls: Builds functional strength and coordination.
9. Jump Squats: Adds power and explosiveness while engaging the legs.
10. Wall Squat / Wall Sits: Develops leg endurance and strength.

The best strength training exercises for kids are bodyweight exercises that build foundational strength and coordination.

These strength training exercises for kids:

• Work multiple muscle groups
• Improve balance
• Enhance endurance
• Increase flexibility
• Improve strength

They can also be easily scaled with added resistance, once your kid masters the form and gets stronger.

30 Minute Kids Strength Training Program At Home

Here’s a simple and effective strength training program for younger 7-12 years old kids, that can be done at home.

Start off with a 5 minute dynamic warm up.

5 Minute Kids Dynamic Warm Up

Instructions: Perform these warm up exercises consecutively in circuit format for 1 set, then move on to the strength training portion of the workout.

To learn the exercises, click the links below for step-by-step exercise demonstrations.

WU1. Jumping Jacks

• Reps: 30 seconds
• Rest: 15 seconds
• Sets: 1

WU2. Standing Forward Arm Circles

• Reps: 15 seconds
• Rest: 15 seconds
• Sets: 1

WU3. Standing Reverse Arm Circles

• Reps: 15 seconds
• Rest: 15 seconds
• Sets: 1

WU4. High Knee Sprints

• Reps: 30 seconds
• Rest: 15 seconds
• Sets: 1

WU5. Standing Side To Side Leg Swing

The last dynamic warm up exercise is the standing side to side leg swing.

• Reps: 15 seconds per leg
• Rest: 15 seconds
• Sets: 1

Now that you’re warmed up, here’s the 20 minute strength training workout routine for kids.

20 Minute Strength Training Workout Routine For Kids

Instructions: Complete exercises A1-A10 consecutively in circuit format, resting 30 seconds between each exercise.

Once you finish the first circuit, rest 60 seconds, then repeat the A1-A10 exercise circuit one more time.

After you finish 2 sets, move on to the cool down.

A1. Bodyweight Air Squats

• Reps: 10-15
• Rest: 30 seconds
• Sets: 2

Coaching cues:

• Focus on keeping your feet shoulder width apart and chest up.

A2. Push Up

• Reps: 5-10
• Rest: 30 seconds
• Sets: 2

Coaching cues:

• If needed, modify to push ups on knees to ensure proper form, then build up to the standard push up.

A3. Alternating Reverse Lunge

• Reps: 10-12 per leg
• Rest: 30 seconds
• Sets: 2

Coaching cues:

• Focus on keeping the front knee behind the toes.

A4. Forearm Plank

The next exercise in the circuit is the forearm plank.

• Reps: 20-30 seconds
• Rest: 30 seconds
• Sets: 2

Coaching cues:

• Keep a straight line from your head to your heels.

A5. Seated Banded Row

• Reps: 10-12
• Rest: 30 seconds
• Sets: 2

Coaching cues:

• If you have access to a resistance band, sit down, secure the band, and pull towards the body, keeping your elbows close to your sides.
• You can also complete the standing banded row.
• If you don’t have a sturdy anchor point, complete the resistance band seated row looped around the feet.

A6. Standing Resistance Band Chest Press

• Reps: 10-12
• Rest: 30 seconds
• Sets: 2

Coaching cues:

• Secure the band and push away from the body.

A7. Alternating Step Up

• Reps: 10-12 per leg
• Rest: 30 seconds
• Sets: 2

Coaching cues:

• Use a sturdy step or platform for safety.

A8. Bear Crawl Exercise

• Reps: 30 seconds
• Rest: 30 seconds
• Sets: 2

Coaching cues:

• Move forward while keeping your knees off the ground.

A9. Jump Squat

• Reps: 8-10
• Rest: 30 seconds
• Sets: 2

Coaching cues:

• Focus on landing softly to protect your joints.

A10. Wall Squat / Wall Sits

• Reps: 20-30 seconds
• Rest: 30 seconds
• Sets: 2

Coaching cues:

• Sit against the wall as if you’re sitting in a chair.

5 Minute Kids Cool Down Stretches

Instructions: Finish with a 5-10 minute cool down.

These stretching exercises focus on major muscle groups where you will hold each for 15-30 seconds.

CD1. Standing Quad Stretch

• Reps: 15 seconds per side
• Rest: 0 seconds
• Sets: 1

Coaching cues:

• Stand on one leg and pull the other foot toward the glutes.
• Keep knees together and your push hips slightly forward to feel the stretch in the front of the thigh.
• Switch legs.

CD2. Standing Hamstring Stretch

• Reps: 15 seconds per side
• Rest: 0 seconds
• Sets: 1

Coaching cues:

• Place one foot on a low surface, like a chair or bench, with the leg straight.
• Keep the other leg slightly bent and hinge forward at the hips, reaching toward the toes.
• Hold and switch legs.

CD3. Standing Cross Body Shoulder Stretch

• Reps: 15 seconds per side
• Rest: 0 seconds
• Sets: 1

Coaching cues:

• Bring one arm across the body at shoulder height.
• Use the opposite hand to gently pull the arm closer to the chest.
• Hold and switch arms.

CD4. Standing Overhead Triceps Stretch

• Reps: 15 seconds per side
• Rest: 0 seconds
• Sets: 1

Coaching cues:

• Raise one arm overhead and bend the elbow, reaching down the back.
• Use the opposite hand to gently push on the elbow for a deeper stretch.
• Hold and switch arms.

CD5. Cat Cow Stretch

The next cool down move is the cat cow stretch.

• Reps: 30 seconds
• Rest: 0 seconds
• Sets: 1

Coaching cues:

• Start on all fours on your hands and knees.
• Inhale, arch the back like a cow, and look up.
• Exhale, round the back like a cat, and tuck the chin.
• Repeat this flow for 3-5 cycles to stretch the spine.

CD6. Child’s Pose

• Reps: 30 seconds
• Rest: 0 seconds
• Sets: 1

Coaching cues:

• From all fours, sit back on the heels and stretch your arms forward, resting the forehead on the ground.
• Hold this position to stretch the back and shoulders.

CD7. Butterfly Stretch

• Reps: 30 seconds
• Rest: 0 seconds
• Sets: 1

Coaching cues:

• Sit with feet together and knees bent out to the sides.
• Gently press the knees down toward the ground with your elbows to deepen the stretch in the inner thighs.

CD8. Seated Forward Bend

• Reps: 30 seconds
• Rest: 0 seconds
• Sets: 1

Coaching cues:

• Sit with legs straight in front.
• Reach forward toward the toes, keeping the back straight as much as possible.
• Hold and breathe deeply to relax into the stretch.

CD9. Cobra Pose Stretch

• Reps: 30 seconds
• Rest: 0 seconds
• Sets: 1

Coaching cues:

• Lie face down and push up to arch the back.
• Keep the hips on the ground and look slightly upward.
• This stretches the abdominal muscles and helps with flexibility.

CD10. Standing Side Stretch

• Reps: 15 seconds per side
• Rest: 0 seconds
• Sets: 1

Coaching cues:

• Stand with legs apart.
• Raise one arm overhead and lean to the opposite side, feeling the stretch along the side of the body.
• Hold and switch sides.

Complete this 30 minute kids strength training program 2-3 times per week at home with your kids.

This program focuses primarily on bodyweight exercises that require minimal equipment to build strength, coordination, and endurance while keeping safety and fun in mind.

Question Of The Day

Let me know in the comments:

• What age are your kids?
• Are they interested in working out?

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Now I want you to go check out this follow along 10 Minute Full Body Single Dumbbell Workout At Home.

Keep Living Lean.