Best 15 Strength Exercises for Kids

There are different strength exercises for kids, and knowing the right exercise for your kids is equally commendable.

Anything that keeps a child up and about is good for them. According to the Centers for Disease Control and Prevention (CDC).

constant bodily activity can aid kids to improve cardiorespiratory health, erect sturdy bones and muscles, manage weight, and lessen the dangers of developing health issues such as osteoporosis, and type 2 diabetes.

Overview of Strength exercises for kids

A well-balanced diet and exercise are key factors for the proper growth and development of young kids. With the Invention of modern gadgets, most kids are investing their time in them rather than spending their time outdoors.

These lifestyle changes make kids more vulnerable to various health issues and are overweight at the top list.

Exercising is not only vital for bodily fitness but is equally essential for a kid’s mental development.

Strength exercises for kids

Many kids have difficulty maintaining functional posture at home and in the classroom and overall body strength. This could be as a result of some reasons including ;

  • The rising trend of children being less physically active during the school day as academic demands in the classroom become more intense.
  • An increase in the number of kids with developmental delays.
  • Kids becoming more Interested in video games and television than a game of running in the yard.

There are different strength exercises for kids; let’s take a look at some of these exercises and how they can be performed.

  • Stretching
  • Running
  • Skipping
  • Superman
  • Swimming
  • Skating
  • Cycling
  • Skipping
  • Squats
  • Jogging
  • Dancing
  • Badminton
  • Lunges
  • Pushups
  • Basketball


There are many advantages to stretching, including reducing the risk of injury, increasing range of motion, and keeping muscles flexible and strong. But most importantly, stretching has been proven to reduce stress.

strength exercise for kids

Stretching can be performed in the following ways; Simply sit on the floor, bring the soles of your feet together in front of you, making the shape of your legs into butterfly wings then you breathe in as you lift your arms over your head, and you release the arms back down, you breathe out. It is a calming way to begin or end the day.


As uncomplicated and plain as it may appear, pursuing one another is one of the best strength exercises for kids.

Running is specifically healthy for children as it aids them to develop sturdy bones while strengthening their muscles.


Skipping is not only increasing the heart speed, working out the total body, and improving core strength, it is also an unexpected workout for little minds as well.

It engages both the left and right brain, leading to improves functioning while improving balance and coordination. Skipping is a fantastic brain booster.


Have a little one fly like the superhero and strengthen his back. Have him lay on his stomach on the floor and try to lift his arms off the floor so that his upper chest comes up too.


Swimming can aptly be termed as one of the most loved strength exercises for kids. This water-based fun exercise should be carried out at least three to four hours after meals.

It is good for building endurance and better muscle strength and also beneficial for improving digestion


Regular practice aids in building focus and stability and is also essential in making strong thigh, shin, and hip muscles of kids.


It is a good aerobic exercise for kids and aids in keeping the body strong and in a good state of health.


It aids in building better thighs, shin, and hip muscles and also aids in releasing the feel-good hormone in the body and keeping your kid in high spirits.

Cycling is essential in keeping blood sugar levels under control and thus extremely beneficial for kids suffering from diabetes.


Apart from it being a great exercise, skipping is a good fun activity for kids. It aids in channeling the kid’s energy in the right manner and also continuous jumping movements help in strengthening calf, leg, and thigh muscles.

Kids who suffer from ADHD ( Attention Deficit Hyperactivity Disorder ) can benefit immensely from these strength exercises for kids.


Perfect for strengthening a kid’s lower body. Beginning in a standing position, with feet, hip, width apart.

Make sure their hands are on their hips and allow them to slowly bend their knees until their thighs are parallel to the floor.


Jogging is a great strength exercise for kids as it aids in elevating a kid’s mood and equally helps in developing better immunity and aids the kid ward off various sicknesses. It is also beneficial for a kid’s brain and heart state of health.


It is a great way of keeping kids Hale and hearty and also a great way of reducing obesity.

strength exercises for kids

Daning is a fun activity that all kids love to indulge in. It involves the overall body workout and also has a way of indulging in outdoor exercise.


It is a great way of improving hand-eye coordination in kids and It helps in improvement in social skills also as this game is played between 2 players.


Lunges help in Keeping the upper body straight, tell the kid to step forward with one leg and lower the hips until the legs reach a 90-degree angle, make sure the shoulders are relaxed with the chin-up.


Have the kid lie face down on the ground with his or her feet slightly spread apart.

Have his or her palms on the floor and allow them to slowly lift themselves u till his or her arms are fully extended.


It aids in keeping the body weight in check and also keeps the body toned. When throwing the ball, it aids in improving the kid’s upper arm strength. Also, it improves stamina and endurance in kids.

Conclusion on strength exercises for kids

It is wise to inculcate exercising in a kid at an early stage in life as these habits stay along with a kid. It is also a known fact that children who have a healthy childhood tend to make healthy lifestyle choices later in their lives as well.


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