Top 10 strength exercises for kids

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Published: August 21, 2020

It’s never too soon to start exercising! Besides, it is a well-known fact that the habits we build in our childhood will be the ones we will most likely keep during adulthood. That being said, if you want your child to develop properly (both mentally and physically), then it would be a good idea to hire a personal trainer for kids! He or she will be able to share their knowledge about the best strength exercises for kids, getting your child on a good path early on. Of course, we are always more than happy to share our knowledge, as well. The following are the ten exercises we think will be perfect for building some strength when kids are involved.

What you need to know about the best strength exercises for kids

a girl playing football
Make exercising fun for your children!


The only thing you really need to know is that these exercises don’t focus on lifting any weights – or at least the ones we will list here don’t. All of these exercises are bodyweight exercises and all of them are done by adults, as well. That means that you can feel free to join your kid for a fun workout session. And if you know why is exercising important for kids, then you can be a motivation for your child to embark on this fitness journey. So waste no time but get into your comfy clothes and start working on a stronger body.

1. Burpees

When was the last time you encounter a workout routine that didn’t contain burpees? The appeal of this exercise is that works on toning the entire body, plus is easy to do. In case your child hasn’t been active before now, start with a couple of burpees only and then work your way up.

2. Cartwheels- among the best strength exercises for kids

boy doing a cartwheel
Cartwheels are among the most fun strength exercises for kids

There aren’t many kids that don’t like to do cartwheels. This exercise is a true blast, and it just so happens that it’s one of the best exercises for building strength in kids. Your child might hit a learning curb at first, but we here at DubaiPT suggest that you work on the movement. They’ll soon get it right.

3. Handstands against a wall

Another activity that most kids love to participate in. True, this can be a risky exercise if your kid has no upper body strength, but you can always be there to assist by holding their legs. And once they master the exercise, why not make it a competition and see who can last longer?

4. Hip bridges

Hip bridges are known for being one of the best exercises for building lower body strength for adults. But they are also one of the best strength exercises for kids. This exercise is as easy as it gets, so it will be a good option even for a complete beginner.

5. Squat jumps

Squats are not only one of the best leg exercises of all time, but they can be done in many different ways and variations. By doing squat jumps, your child will not only build stronger legs, but they will also spend some of that built-up energy. Any type of cardio will certainly help them sleep tighter at night, and squat jumps will definitely get your child’s heart rate up.

6. Planks

They say you don’t know how long a minute lasts until you spend that minute planking. But there’s a reason why this exercise has such a notorious title – because it works. True, your kid might complain at first, which is why you shouldn’t push for a full-minute plank. But after that everything should be smooth sailing.

7. Push-ups

Push-ups might not be the first exercise that comes to mind when talking about the best strength exercises for kids – but it’s the one that works nonetheless. The benefits of push-ups cannot be underestimated, even though they might be hard to tackle at first. Like always, let your child start with a couple of push-ups first and then move on to more repetitions.

8. Side leg raises

a girl doing an exercise

If you are looking for another effective yet simple exercise, look no further than side leg raises. This exercise is as simple as it gets, and it requires little to no space. Besides, while doing the exercise, your child can watch his/her favorite cartoon at the same time or even read a book. That’s what you call a perfect situation.

9. Inchworms

How can something that goes by the name of inchworms be considered as one of the best exercises for building a child’s strength? Well, it’s an exercise that involves the entire body, meaning it will activate many different muscles. That alone makes it one of the best exercises for kids, as well as adults.

10. Supermans

Every child has wished to be Superman at least once in their young lives. That’s particularly true for boys. While your kid can’t be Superman in real life, they can certainly do an exercise that has the same name. It’s simple, effective, and not very time-consuming – what more could a person need, right?

Feel free to add some other strength exercises for kids into the mix

Do you think you know some other strength exercises for kids that could work just as well as the previous ones? Then feel free to add them to your workout routine. And whether you are creating a 20-minute workout or a training session that’s going to last for a whole hour, it really doesn’t matter much. As long as your child gets some physical activity, the benefits are going to follow. Of course, if your child is a complete beginner, then don’t force them to exercise for a whole hour. Start small and then work your way up to the top. That’s the recipe for success.

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