Parents often encourage their children to begin a fitness programme from an early age. This is usually general cardiovascular training, up until the age of 16. Children under the age of 16 are not recommended to begin resistance (weights) training until their bones have matured. This reduces the risk of overuse injuries at an early age, which is to be avoided at all costs if the child wants to pursue sports into adulthood.

However, it is possible to incorporate cardiovascular training and resistance training if only the child’s own bodyweight is being used.

Here are some suggestions you can try:

Lunges: Walking or static (standing), strengthen the glutes (butt) and legs. They are fantastic for every sport.

Squats: Strengthen the glutes, great for rugby, netball etc.

Push ups*: Develop upper body strength, pectorial (chest) region

Chin ups*: For upper body strength, back, biceps.

Sit ups**: For abdominal strength

Burpees: A favourite with the kids! From a standing position, going into a crouch, then into a push up position, back to the crouch and returning to standing position. Great cardiovascular workout too.

* As with any exercise, there is research proving that these exercises with a young child must be limited. 

The following variations are suggested for children:

Push ups: Learning strength training via vertical forms for pushing and horizontal forms for pulling exercises is the best way to introduce your child to strength training. In this case, push ups against a wall are great, moving down to the back of a chair and so on. This ensures that the child learns how to properly activate their abdominal muscles to support the back. The ability to maintain abdominal activation during any exercise like this reduces the risk of lordosis- excessive curvature on the spine.

Chin ups: Set up a bar at a low angle and have the child underneath it, pulling up horizontally performing one or two repetitions. This means that their feet can remain on the ground, so as not to stress the skeletal system.

** Sit ups: This is a controversial exercise; however they are still common place in many school physical education programmes. Any excessive curve of the spine is not recommended for any youth, as they can develop spinal problems. However, children enjoy them, and as long as they are watched for correct form and not performing too many repetitions, this is not to be discounted.

Regardless of the exercise programme, the emphasis should be on having fun! Reward your child for a good training session. Do not force them to do anything that they do not feel they are yet capable of. Finish any sport training session with a fun activity, their choice!

If in doubt, consult an exercise professional