Strong Start: Effective Strength Training Exercises for Kids and Teens

For years, my kids have been joining me in my garage gym, turning it into a family activity. Even before we had a dedicated home gym, they would grab dumbbells and yoga balls, eager to participate. Encouraging their interest was important, but I wanted to find a way to help them develop a lasting exercise habit. Over time, I discovered a routine that worked well for our family, balancing structure for older kids and fun for the younger ones.

With three kids aged between 6 and 12, creating a gym routine that suited everyone was a challenge. The oldest was ready for structured strength training to support his sports, while the younger ones were more interested in play. I needed a routine that was simple enough to start spontaneously but engaging enough to keep their interest. The solution was a straightforward program that included a mix of strength exercises suitable for different ages and skill levels.

I developed the 'Easy Strength' routine, which features five key exercises: goblet squats, kettlebell deadlifts, bench press, Kroc rows, and carrying a heavy object. Each exercise is performed in two sets of five repetitions, making the workout manageable and efficient. The program emphasizes ease and consistency, allowing the kids to gradually build strength without feeling overwhelmed. This approach ensures that everyone can participate, regardless of their fitness level.

There are several reasons why my kids love the 'Easy Strength' routine. First, the name itself makes exercise seem approachable and not intimidating. Second, we chose exercises that are fun and engaging, like goblet squats and bench presses, which the kids enjoy more than traditional exercises. Finally, the minimal setup required means they can start working out without delays, keeping the energy high and the session enjoyable. This combination keeps them motivated and consistent with their workouts.

Surprisingly, the 'Easy Strength' program is grounded in solid training principles. Research suggests that doing 10 to 20 sets per muscle group each week is ideal for building strength and muscle. By performing two sets of each exercise daily, the routine easily meets these guidelines, even if skipped occasionally. Additionally, because the exercises are manageable and not overly strenuous, the kids can work out regularly without the need for extensive rest days.

If you're interested in setting up a similar workout routine for your family, here are some tips to get started. Ensure that everyone knows how to perform the exercises safely and correctly to prevent injuries. Keep the setup simple by using equipment that is easy to access, like kettlebells and fixed dumbbells. Encourage consistency by making the routine a regular part of your daily schedule, and allow flexibility to adjust exercises as needed to keep things interesting.

While the 'Easy Strength' program may not be the most advanced training method, it effectively promotes regular exercise and healthy habits for the whole family. The key is to make fitness enjoyable and accessible, ensuring that everyone can participate and stay motivated. By creating a routine that is both simple and engaging, you can foster a lifelong love for exercise in your children. Ultimately, the goal is to prioritize health and fun, proving that staying active can be a rewarding family experience.