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July 21, 2022 3 min read

Is strength training ideal for kids? While many parents worry about the risks, it is important to remember that it can be a big part of a child's physical fitness program.

Strength training, when done correctly and with guidance, can significantly improve the overall health of children and adolescents. Strength training can improve your young athlete's performance in the sport of their choice. It can also help boost metabolism and aid your child in reaching a healthy weight and maintaining it. The key is to be safe while encouraging your child to try different activities.

In this post, we are going to cover some of the information that you need to know about strength training for kids:

At What Age Should Strength Training for Kids Start?

Strength training is not only appropriate for older kids. In truth, kids as young as three or four can also benefit from strength training.

The key to training your child is appropriate guidance tailored to the child's age, size, and physical maturity.

Athletic strength training should be a part of your child's overall physical fitness program. Children can start strength training with suitable bodyweight exercises. When your child can already do push-ups and sit-ups, you can add weight to these exercises.

Resistance Bands - What are They?

Resistance bands are a cost-effective way to add resistance to strength training exercises without weights. They can be used alone or with dumbbells, barbells, or other weights. 

There are numerous exercises that kids can try with resistance bands. Bands of varying strength and difficulty levels can be used in lower and upper body resistance training.

The Advantages of Using Resistance Bands on Children

They Are Adaptable

Resistance bands may be used in various ways and by people of all ages. They are adaptable to your child's needs and can be used to engage in resistance training at home or at the gym.

The Bands Are Space-Saving

Resistance bands are portable. They require little space for storage and can be used in many locations. Kids can easily put them in their bags and use them before training or big games.

They're Safe to Use

Resistance bands are one of the safest types of exercise equipment. They are not a tripping hazard and do not require a lot of space. Because they're not heavy at all, you won't have to worry about your child dropping it on their foot or getting seriously injured.

Resistance Bands Are Easy to Use

Resistance band exercises are simple to do. You can do several activities with a single band. You can also add bands for more resistance. Your child will learn how to use the resistance band quickly.

They're Highly Effective

Resistance bands are effective for strength training and for building muscle strength. Your child will see visible results in as little as two weeks.

Workouts Children Can Try With Resistance Bands

Resistance Band Squats

The resistance band squat is a simple yet effective strength training exercise that strengthens the quads, glutes, and hamstrings.

Here's how to do it:

Stand with two feet shoulder-width apart, holding a resistance band under the feet. Arms should be by the side, holding the handles of the resistance band. Engage core muscles to help keep the body steady. Maintaining a straight posture, slowly squat down until the thighs are parallel to the ground. Stand up again, contracting glutes and hamstrings.

Resistance Band Lunges

The resistance band lunge is a great lower body exercise that trains core muscles and the muscles in the legs and butt.

Here's how to do it:

Stand with feet shoulder-width apart, holding the resistance band under the feet and holding the handles in both hands. Keep feet positioned straight ahead. Slowly step your right foot forward, bending both knees and dropping hips low. Return to the first position and do it again, this time with the left foot. Keep core muscles engaged.


Strength training for kids can be a fun and rewarding part of your child's overall exercise program. A child doesn't have to be an athlete to use resistance bands. Any child can benefit from this low-cost and effective form of strength training using resistance bands.

POWERBANDS® offers the highest qualityresistance bands in Australia that you can get for yourself and your kids. Check out our different POWERBANDS® sets available today!