What are some of the Muscle-Strengthening Exercises that Children can do?

Trifocus fitness academy - Exercises that Children can do
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Whether you want to promote them getting into shape or are convinced that they have a lucrative sports career in their future, getting up and active is never a bad idea for a child. Muscle growth can only occur when children hit puberty, so throwing a pair of dumbbells into their hands might do more harm than good – depending on how old they are. Let’s take a look at a few safe muscle- strengthening exercises that are safe for children to do and how to get a better understanding of a child’s relationship with exercise.

5 Strength Training Exercises for Children

There are a number of muscle-strengthening exercises are ideal for children. These should be made as fun as possible! In fact, these exercises can even be done as a family in a group exercise context:

Star Jumps

Remember doing these as a child? Star jumps are great for getting the heart rate up, while working most major muscle groups.

Here’s how to perform a star jump:

  • Begin in a very relaxed stance. Make sure that your feet are shoulder-width apart and hold your arms parallel to your shoulders.
  • To initiate the move, squat down halfway and explode up. Keep your arms as high as possible and totally extend your entire body, spreading your legs and arms far away from the body.
  • As you land, bring your limbs back in and absorb your impact through your legs.


All you need is a step for this one! Step up with your right foot first, then back down. Then, step up with your left foot first, and back down again.

Here’s how to perform a step-up:

  • Stand facing a box, bench, or step.
  • Put your right foot on top of the box in order that your hip, knee and ankle are all at 90-degree angles to each other.
  • Press your right foot into the box and push your body up till your right leg is straight. (Don’t rest your left foot on the top of the bench. Instead, hold it in the air.)
  • Slowly lower yourself to the ground. That’s one rep.

Usually, for this muscle-strengthening exercise to be efficient for children they need to do between 10 and 15 reps.

Trifocus fitness academy - Exercises that Children can do

Crab Walking

A bit more of a challenge here, but an excellent full-body workout that is as tiring as it is fun! Be sure to start slowly, as this exercise is tough on the wrists.

Here’s how you can teach kids how to start crab walking!

  • Begin by sitting on the ground along with your feet hip-distance apart ahead of you and your arms behind your back with your fingers facing your hips.
  • Lift your hips off the ground and tighten your abs.
  • Start “walking” forward by moving your right hand followed by your right foot; then your left hand followed by your left foot. Walk four or additional steps as area permits, then walk back. Continue back and forth for the desired quantity of reps..

Wall Handstand

This is another muscle strengthening exercise requiring supervision. Help your child get into position the first few times, then stand close by when they try on their own.

Here’s how to perform a wall handstand:

  • Place your hands six around inches away from the skirting board of a wall.
  • Kick your feet up, press the apex of your head against the wall, and move your legs away from your body. Doing this will allow your body to get into the correct alignment together with your hips and shoulders stacked.
  • Ensure that you keep in this position for as long as you can. You may feel extreme pressure in your core and upper body as they will be working frantically to keep your body up.
  • Once you are prepared, begin pulling your head far from the wall and come into a full head stand.

Kneeling Push-Ups

These are like normal push-ups, but you start out on your knees instead of your toes. Try kneeling push-ups first, slowly correcting form until they’re able to do full push-ups.

Here’s how to do this exercise:

  • Get on your knees and place your hands on the ground in line along with your shoulders. Ensure that your hands are slightly wider than shoulder-width apart.
  • Activate your core and straighten your legs to make a line from your knees to your shoulders. Keeping your elbows at your sides and bend your elbows to lower your body until your chest nearly touches the ground.
  • Pause, then push yourself up to your beginning position.

Understanding Exercise and Children

With a comprehensive Exercise and Children Course, gain a keen understanding of safe exercise for children of all ages. With childhood obesity on the rise, and sedentary lifestyles becoming the norm, being able to get children fit and having fun is essential for their future health and wellness. Find out more about our Trifocus Fitness Academy courses by contacting us today!

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