A strength training routine should first include a warm up of 5 to 10 minutes of light aerobic exercise to loosen up the muscles (jumping rope or walking are great options). The strength portion should only be abut 20 to 30 minutes, and can be performed two to three times per week with at least one full day in between sessions.
Remember: Kids are not small versions of adults and should not be doing the same workout. Here are a few suggestions based on the age of your child.
Ages 7 and Older
Bodyweight exercises such as squats, lunges, pushups, planks, burpees, mountain climbers and pull-ups are appropriate for any age without a load of extra resistance. This is a starting point for any age before progressing to weight training using free weights.
Once the child has correct form and the basics of bodyweight strength training, free weights may be used. Great exercises for this age are bicep curl, triceps extension, shoulder press, squats with a weight or bar, and chest press with a weight or bar. If you have access to youth-sized strength training equipment, that is a good option. Use caution when using adult-sized strength training machines, and make sure the child fits the equipment.
Ages 13 and Older
This is when you can start more advanced strength training or sport-specific conditioning. The emphasis should always be on safety first, but also building self-esteem and a life-long habit. Olympic lifts like clean and press and barbell snatch are great exercises if you or someone you trust is comfortable teaching proper technique.
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