Strength training, also known as resistance training, is a great complement to fitness for families, including children, to increase strength and create a strong, healthy body. It uses resistance from body weight, machines, or exercise bands.

The advantages of youngsters doing strength training are as follows:

  • Enhancing physical endurance and muscular power.
  • Enhancing cardiovascular health enhancing bone mineral density.
  • Reduction of cholesterol augmentation of lean body mass.
  • Preventing sports-related repetitive motion injuries.

Bench Push-Ups

Step-ups strengthen legs and glutes by alternating leg steps up and down on a low bench or staircase. Also see: Fun fitness for kids


Burpees improve upper and lower body strength and cardiovascular endurance by squatting, resting hands, and performing push-ups. They involve squatting, plank, and push-ups.

Raising Calf

Standing calf raises helps to build calf strength. Lift onto your tiptoes and hold for a few seconds before lowering. Try performing calf lifts one leg at a time for a balancing challenge.


Perform cartwheels by lunging, lowering one arm, turning sideways, elevating the rear leg, kicking the rear leg, and returning to a standing posture. These exercises can help increase body awareness, core strength, and flexibility. Be patient and consider modifying if not currently possible.

Crab Walks

Crab walks involve sitting with palms on the ground, knees bent, feet flat, lifting hips, and moving backward on hands and feet.

Crab Toe Touches

Crab toe touches help to build core strength and flexibility. Lift your left leg and right arm from your crab stance and try to touch your toes. Lower yourself and repeat on the opposite side.

Handstand Against a Wall

Perform a supported handstand on all fours, push your bottom into the air, and walk your feet up the wall to improve balance, coordination, and core strength.

Hip Bridges

Perform hip bridges to strengthen the core, lower back, glutes, and leg muscles by lying on the back, knees bent, feet flat, and holding for a few counts.


Bend forward, rest hands on the ground, and move to plank posture. Inchworms increase chest, shoulders, and upper arms muscle and enhance adaptability.


Perform planks on the stomach, flexing feet, engaging legs, and maintaining balance. Maintain a strong core, keeping buttocks in line with shoulders and heels. Hold for ten seconds, gradually increasing the hold time.


Push-ups build the upper body, chest, arms, and core by bending elbows, dropping the chest, and pushing back up.

Leg Raises on the Side

Perform side leg lifts to strengthen thighs and hips by laying on one side, supporting one arm, and straightening the upper leg.

Planks on the sides

Perform hip-width squats, knee bends, buttock push-ups, and jumps to strengthen the glutes and upper leg muscles.

Jump Squats

Engage upper leg muscles and glutes by performing squat leaps with hip-width feet, knees bent, and jumping.

Planks with straight arms and an arm row

Perform push-ups with wider feet, bending elbows, and performing plank arm rows to strengthen chest, shoulder, and balance muscles.


Perform a superhero pose to strengthen your lower back, buttocks, and core, while pretending to be a superhero for entertainment and imagination.