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Strength Training Program for Kids

When my 11 year old daughter asked me to set up a strength training program for her, I wasn’t sure if she was serious.  Several weeks later, she is still asking when she can start her program!  Her goal is to become stronger so she can do an overhand volleyball serve.  She plays soccer and basketball, but volleyball is something new.  I appreciate her determination and willingness to work to achieve her goals!

I’ve talked about the importance of strength training and several myths of strength training, now let’s go over some guidelines for youth resistance training:

  • Kids should be properly supervised at all times and be in a safe environment
  • Always begin with a warm-up
  • Focus on proper technique
  • Breath properly during the movement, no breath holding
  • Vary upper and lower body movements
  • Perform up to 15 reps
  • Train 2-3 days a week (non-consecutive days)
  • Always cool down afterwards
  • Drink plenty of fluids

Strength training for kids can improve their bone density and has been shown to enhance motor skills and sports performance.  There isn’t a minimum age when kids can start training, but they should be old enough to follow directions and understand the benefits of the exercise.

Our plan is to use different forms of resistance.  Light dumbbells, resistance bands, and body weight, as it’s good to mix it up and helps with boredom.  The exercises should take 20-30 minutes.

Body weight routine:  Warm up for 5-10 minutes (jog, jumping jacks, jump rope, etc.)Perform 3 sets of 8-12 reps of push ups, squats, and calf raises.  For the plank, wall sit, and supermans, hold for 20 seconds, 40 seconds, 60 seconds.  If this is too much, stick with the lower reps and holds.

Dumbbell or resistance band routine:  Warm up for 5-10 minutes.  Perform 3 sets of 8-10 reps using light weights or resistant band.  (lay on the floor for chest press)

*if you are unfamiliar with any of the exercises, do a quick google search*

I have 1 lb., 5 lb. and 8 lb. dumbbells for my daughter to use.  We will start light and progress from there.  Proper form is key in preventing any injury.  Always cool down and do some stretches for each major muscle group after each workout.  Drink some water and eat a healthy snack!

Strength training for kids. Summer is a perfect time to get started! Click To Tweet

Some other fun options would be to set up an obstacle course or go to a playground or park.  Getting kids outside and moving is always encouraged!  Playing hopscotch, jumping rope, tug of war, climbing a tree, and riding a bike will strengthen muscles and bones.  It is recommended that kids get at least 60 minutes of physical activity each day.

With the last day of school quickly approaching, it will be a great time to get started. Creating a special workout calendar, chart, or workout log may be something fun to do and to show progress!

Do your kids play sports?

Do you think strength training is good for kids?