Strength exercises for kids, by age

Strength training is safe and useful for children when it is supervised, well taught and progressed slowly, with body weight first. Pick your child's school age for the exercises that fit it.

elementary school, ages 6 to 10Strength exercises for elementary students, ages 6 to 1016 exercises middle school, ages 11 to 13Strength exercises for middle schoolers, ages 11 to 1314 exercises high school, ages 14 to 18Strength exercises for high school athletes, ages 14 to 1816 exercises

Looking for goblet squats? The goblet squat with a light dumbbell or kettlebell is in SSTracker for a coach to teach in person, from 13. At home, the chair sit-and-stand (from 6) and the bodyweight squat (from 9) build the same squat shape.

Every exercise here is compared only with your child's own earlier tries, never with another child.

Ready when you are

Give your child a reason to train tomorrow

Short drills for their age, a week kept to healthy limits, and progress measured only against their own start. 14 days free, no card.

Start free training for your child Questions? Read the parent FAQ