The 11 Best Strength Exercises for Kids

Although every kid’s fitness needs and goals are different, kids need to follow a daily workout routine including a variety of exercises that work different muscle groups and provide cardiovascular benefits. So finding a good strengthening exercise is one of the must-haves in a kid's routine.

If you are wondering what strength building exercises for kids are and how they benefit your kid's physical development, you are in luck! Through this blog, we will answer all the questions in your mind and provide you with a comprehensive strength exercises list for kids. Let’s get started!

Favorite Strength Training Exercises for Kids

A good strength exercise should involve proper technique, including the use of proper posture, alignment, and movement. It should also challenge kids' body muscles sufficiently and be able to be modified.

Here is a closer look at the most effective and beneficial exercises for kids to build strength.

1. Burpees

This is a fun and easy exercise to start a workout routine. It is one of the most effective lower and upper body strength exercises for kids and is great for building cardiovascular endurance.

How to do it:

• Start in a standing position.
• Squat down, place your hands on the ground, and jump your feet back into a plank position.
• Lower your body towards the floor for a push-up.
• Then, push back up to a plank and hop your feet back up to your hands to stand up.
• Repeat the exercise 3 to 5 times.

2. MentalUP Fitness

MentalUP is a beneficial learning app scientifically designed to contribute to kids' mental and physical development. With its fitness feature, MentalUP is one of the best resources to improve kids' physical skills like strength, balance, and coordination.

How to do it:

• Download the MentalUP app from Google Play or App Store
• Start using the app on a PC, tablet, or smartphone.
• Take the test to find the right exercises for your kid's fitness level, age, and interests.
• Start expanding your kid's physical abilities with balance, strength, cardio, stretching, and gymnastic exercises within the app.

3. Hip Bridges

Hip bridges, also known as glute bridges, are simple but effective exercises that target the gluteal muscles and the muscles in the lower back, hips, and thighs. They are both great core strength exercises for kids and are among the best yoga poses for kids, which are beneficial for improving posture and reducing back pain.

How to do it:

• Start by lying on your back and bending your knees.
• Keep your feet flat on the floor and rest your arms by your sides.
• Press your feet firmly into the floor as you slowly lift your hips off the ground.
• Hold this position for a couple of seconds.
• Then, lower your upper body gently.
• Repeat the exercise as many times as you wish.

4. Plank

Planks are simple yet effective scapular strength exercises for kids. They target the muscles in the core, including the abdominal, back, and shoulder muscles, and are quite beneficial for improving balance, stability, and flexibility. If you wonder how to improve balance and strength, the plank is one of the best answers for it.

How to do it:

• Lie down in a face-down position and lift your chest off the floor gently.
• Put your toes on the floor and keep them in a flexed position.
• Engage your legs and lift your body, balancing on your forearms and toes.
• Keep your hips in line with your shoulders and heels.
• Hold your position for 10 seconds and increase the hold time as you practice.

5. Cartwheels

Cartwheels are high-level muscular strength exercises for kids. They surely take time and practice to get used to, but they are a great strength exercise for the core and upper body muscles.

How to do it:

• Start in a standing position.
• Keep your feet shoulder-width apart and your arms by your sides.
• Take a step forward with one foot and bring your opposite hand up to meet your foot.
• Kick your other foot up and over your body. As you bring your hand down to the ground, keep your legs straight and pointed.
• Plant your foot on the ground.
• Bring the opposite hand down to meet the planted foot.
• Repeat the movement on the opposite side, taking a step forward with the other foot and bringing your opposite hand up to meet it.
• Alternate sides until completing a full cartwheel.

6. Push-Ups

This is one of the most calorie-burning exercises to help build the strength for kids. It works the muscles in the chest and arms, as well as the muscles in the core and lower body. Also, they are beneficial for improving functional movement and supporting the natural curve of the spine.

How to do it:

• Start in a plank position.
• Place your hands slightly wider than shoulder-width apart, and keep your feet together.
• Your body should be straight and tight, with your head, hips, and heels aligned.
• Bend your elbows and lower your body towards the ground.
• Then with your chest above the ground, push through your palms to straighten your arms and lift your body back up to the plank position.
• Repeat the movement 10 to 15 times.

7. Overhead Reach

Overhead reaches, also known as overhead stretches or arm reaches, are one of the most relieving kids' strength exercises for arms. They reduce muscle tension and work muscles in the shoulders, upper back, and arms.

How to do it:

• Start in a standing position
• Bring both arms up overhead.
• Stretch your arms as if climbing a mountain.
• Lean slightly to the left, and concentrate on stretching and lengthening your body.
• Lower your right arm until your hand is at shoulder level.
• Return to the first position.
• Repeat the movement by leaning to the opposite side.

8. Boxing

Boxing is one of the most effective upper extremity strength exercises for kids. It provides a full-body workout for kids. Also, it benefits kids' mental and physical development in numerous ways by enhancing cardiovascular fitness and reducing stress.

How to do it:

• Start by standing and keeping your feet shoulder-width apart.
• Bend your arms at the elbows and bring them towards your body.
• Ball your hands into a fist and keep your fists at chin level.
• Move from the waist and slowly bend your upper body down and to the left.
• Return to the center and alternate side-to-side.
• Repeat the movement at least 20 times.

9. Sit-Ups

Sit-ups are highly beneficial core strength exercises for kids. They work all the muscles in the abdominal region, including the rectus abdominis and obliques. They are also great for lowering body weight and improving muscle definition.

How to do it:

• Lie on your back on a flat surface.
• Bend your knees and put your feet flat on the ground.
• If you want, you can also anchor your feet under an item to hold them in place.
• Place your hands behind your head, with your elbows pointing out to the sides.
• Focus on not pulling your head or neck during the exercise.
• Engage your abdominal muscles and lift your upper body off the ground.
• Bring your chest towards your knees.
• Slowly lower yourself back down to the starting position.
• Repeat the exercise as much as you can.

10. Power Grip

If you are looking for hand strength exercises for kids, this might be the one that you need. This therapy ball-based muscle strengthening activity is essential to enhancing kids' fine motor skills. It is also beneficial for relieving joint pain, stress, and anxiety.

How to do it:

• Get a therapy ball and place it in your palm.
• Start squeezing the ball gently with your fingers and thumb as if making a fist.
• Hold the squeeze for a couple of minutes.
• Then, release the ball completely by opening your fingers as wide as you can.
• Repeat the exercise as much as you wish.

11. Crab Walks

This is one of the most fun speed and strength exercises for kids. Crab walking builds muscle strength in the abs and legs, improves body flexibility, and enhances coordination. As it requires coordinating multiple muscle groups simultaneously, it challenges kids' bodies in the right way.

How to do it:

• Start in a seated position with your feet flat on the ground.
• Bend your knees and place your hands on the ground behind you.
• Keep your fingers facing towards your body.
• Lift your hips off the ground and extend your legs out behind you to form a downward-facing dog pose.
• Walk your hands and feet sideways and keep your hips lifted and your body in a diagonal line.
• Continue walking in this position for the desired distance.
• For the opposite side, simply walk on your hands and feet in the opposite direction.

Benefits of Muscle Strength Exercises for Kids

Fun strength and conditioning exercises for kids have numerous benefits. They lead to a more toned and defined appearance, improve bone density, and support the health of cardiovascular and metabolic systems.

Let’s take a closer look at all the benefits of effective and simple strength exercises for kids.

1. Increase Confidence

Muscle strengthening exercises enable kids to become stronger and physically more capable. This improvement translates into increased self-confidence and a greater sense of accomplishment and pride in their abilities.

Additionally, strength training provides kids with a more toned and defined appearance, which helps them feel more confident about how they look. Also, it reinforces their mental focus and clarity to use problem-solving and decision-making skills more confidently.

2. Improve Health & Fitness

Staying active is essential for kids to build and maintain a healthy lifestyle. Having a daily workout routine with a variety of exercises, like stretching, strengthening, and cardio improves kids' overall health, supports their circulation, and benefits their mental health.

In addition to fun strength exercises for kids, there are many online sources for kids to find age and skill-appropriate exercises and create exercise routines to strengthen their physical abilities.

3. Reduce Risk of Injury

Strength exercises and quad strength exercises for kids improve the endurance, flexibility, coordination, balance, and stability of kids. Therefore, it enables them to use their body more efficiently and control their movements more effectively.

Also, these exercises improve their posture, which is crucial for reducing the risk of injury. So strength exercises are essential to preventing kids from injuring themselves while exercising or completing daily activities.

4. Develop Coordination

Improved reaction time, body awareness, and motor control are essential for kids to develop and maintain better coordination skills. By challenging kids to use their bones and muscles in the right way, strengthening exercises for kids contribute to these skills and improve their coordination.

A regular daily workout routine, including simple strength exercises for kids, will surely improve their ability to conduct smoother, more accurate, and controlled motor responses and use the right muscles at the right time with proper intensity.

5. Benefit Mental Health

Strength training reduces levels of the stress hormone cortisol and increases levels of endorphins, which are the body's natural feel-good chemicals. This process can enable kids to regulate their moods and feel less stressed.

In addition, these exercises support kids’ sleeping routines and improve their self-esteem and the feeling of accomplishment, which all add up to enhancing their mental health and cognitive skills.

Motivational Tips to Start Strength and Stability Exercises for Kids

• Choose age and level-appropriate exercises for kids.
• Make exercising fun by incorporating games, setting goals, and offering rewards.
• Set a good example by exercising regularly and showing enthusiasm for physical activity.
• Turn exercising into a family activity.
• Get fun pieces of equipment and gear for your kid.
• Be consistent with exercising and motivating your kids to see exercise as a normal part of their daily routine.
• Set achievable goals for your kids.
• Use positive reinforcement by praising their efforts in exercising and celebrating their progress from time to time.

Frequently Asked Questions