Strength training isn’t just for athletes or adults, it’s part of healthy development for kids and teenagers too. As per a study published in, Curr Sports Med Rep. 2012, when done right, weight training can help build muscle strength, joint health, posture and self-confidence. For kids and teens, it’s not about lifting heavy weights but learning proper technique, balance and body control.
At this age, muscles and bones are still growing, that is why safety and supervision is key. Using their own body weight, light resistance bands or low weight dumbbells under guidance can be super beneficial. It also supports other sports and daily activities by improving coordination and reducing injury risk. Most importantly, when exercise is fun and age-appropriate, kids will stick with it long term.
Weight training can be modified to any fitness level and doesn’t need fancy equipment or a gym. It’s about building healthy habits, encouraging movement and teaching kids how to take care of their bodies. Whether it’s a few squats, resistance band pulls or light dumbbell curls, every rep helps build strength inside and out.
Strength training for kids and teens isn’t about building big muscles – it’s about building strength, stability, posture and movement patterns during the growing years. With the right exercises, you can support your child’s athletic performance, boost their confidence and set them up for a lifetime of fitness. These exercises are gentle yet effective and designed for growing bodies without stressing joints or muscles. Here are 7 safe and fun weight training exercises your kids and teens can do in their weekly routine.
According to a study published in, Sci Rep. 2023, bodyweight squats strengthen the thighs, hips and calves and improve balance. Kids should start with feet shoulder width apart, chest up and push their hips back like sitting on a chair. They can put their arms forward for balance. 2-3 sets of 10-12 reps is enough. This is a great starter movement that also promotes flexibility in growing joints and prevents injuries in sports or active play.
Wall push-ups are perfect for younger kids or beginners. As per a study published in, J Athl Train. 2015, this variation reduces strain on the wrists and shoulders and builds chest, arm and core strength. Have your child stand a few feet away from the wall, place their hands at chest height and slowly push in and out. It’s a great stepping stone to floor push-ups and builds the right movement technique safely.
A study published in, J Phys Ther Sci. 2016, using resistance bands your child can do seated or standing rows to strengthen the upper back and improve posture. Anchor the band to a stable object, have them hold both ends and pull back while keeping their elbows close to the body. This is great for teens who spend a lot of time studying or using digital devices and helps reduce slouching.
Start with light dumbbells (1–2 kg) or even household objects like water bottles. With feet hip-width apart, have your child hold the weights in front of their thighs, bend at the hips (not the back), and lower the weights to just below the knees. They should then return to the standing position. According to study published in, Sports Med. 2016, this benefits the hamstrings, glutes and lower back and teaches kids about good form for everyday movements like lifting a backpack.
Using small water bottles instead of weights makes this a beginner-friendly exercise. Have your child sit or stand upright, hold one bottle in each hand at shoulder level and slowly press them overhead before lowering them back. Research conducted by, Front Physiol. 2022, this builds shoulder and upper back strength and teaches them how to control movement.
Lying on their back with knees bent and feet flat on the floor, ask your child to lift their hips up to create a straight line from shoulders to knees, hold for a few seconds and lower slowly. According to a study published in, J Phys Ther Sci. 2015, this benefits the glutes and core which are important for spinal support and athletic performance. Glute bridges are also gentle and can be done daily without strain.
Ask your child to carry light weights or filled water bottles in each hand and walk a short distance while standing tall. It may look simple but it builds the arms, shoulders, core and legs and improves coordination. Research conducted by, Int J Sports Phys Ther. 2017, suggests that, this is great for building functional strength for everyday tasks like carrying school bags or groceries.
These exercises are safe, fun, and developmentally appropriate when done with guidance and proper form. Always make sure your child warms up before starting, stays hydrated, and rests between sets. Encouraging good habits now lays the groundwork for a lifetime of fitness and strength.