There seems to be a commonly held belief that strength training is detrimental to kids' development, but this is not the case. According to Eric Cressey, strength coach and owner of Cressey Performance, strength training actually is very beneficial to kids, and the idea that weight training stunts growth is a myth. However, problems can arise when kids start trying to lift more weight, sacrificing form and technique in the process. For this reason, MayoClinic.com advises that when starting out, kids stick to body-weight exercises. Try a full body workout performed three times per week, using just a few simple pieces of apparatus.
Squats
The squat is one of the most fundamental exercises you can learn; it's a very natural movement, which occurs in everyday life, and can strengthen your quadriceps, hamstrings, glutes, calves and core muscles. Use a hip-width stance, with your knees and toes angled slightly outward, and squat down by pushing your hips back and knees out. Keep your heels on the floor and descend until your hamstrings are at least parallel to the floor, or lower if you can manage it with good form, then forcefully stand back up again. Build up to doing 100 repetitions spread over five sets. Once you can do this, try 50 repetitions holding a light dumbbell to your chest.
Pushups
Pushups are an often underrated but extremely effective exercise for working your chest, shoulders and triceps, and making your entire upper body stronger. Set up with your hands shoulder-width apart and your hips, glutes and upper back in a straight line. Bend your elbows until your chest is two inches from the floor, then push back up. Make sure your hips don't sag at all during the movement. Once you can do four sets of 12 reps, try placing your feet on a raised surface, such as a chair or weights bench.
Chinups
You can perform chinups in a gym, a local park, or in your own home if you purchase a doorway chinning bar. Chinups target your back muscles, biceps and forearms. Hold the bar with your hands shoulder-width apart and let your body hang straight down. Pull yourself up by squeezing your shoulder blades together, and point your elbows down and back, until your chin is over the bar, then lower yourself slowly. Aim to do five sets of five reps. If you find chinups too tough, try inverted rows, which are the same upper body movement but using a bar at chest height and your feet on the floor.
Plank
Lie on your front, with your body weight supported on just your forearms and feet. Suck your stomach in and squeeze your core muscles so that your hips, lower back, upper back and head are all in line. Hold the position for as long as you can with perfect form, then rest for a minute and repeat twice more. Build up to holding each plank for one minute. The role of your core muscles is to stabilize your midsection, so the plank is a far more effective abdominal exercise than crunches or situps.
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