Building Stronger Bodies: The Best Types of Exercise for Growing Kids
Not all movement is created equal. And when it comes to growing bodies, the right kind of exercise can make all the difference. Whether your kid’s into sports, climbing everything in sight, or prefers to dance around the living room, they need variety. The goal isn’t to build little athletes. It’s to help them move in ways that support strength, coordination, and confidence.
So what kind of kids' strength exercises actually helps build strong, capable bodies? Here’s what to focus on.
Play-based movement that builds full-body strength
Before you even think “workout,” think play. Monkey bars, tree climbing, hopscotch, and backyard obstacle courses are some of the best ways to build body strength. They develop grip, core control, balance, and body awareness. The best part? Kids don’t even realize how hard they’re working. Give them time and space to move freely and their muscles will handle the rest.
Exercises that challenge coordination
Jumping rope. Skipping. Throwing and catching. These simple activities build more than just physical strength. They train coordination between arms, legs, eyes, and brain. And that matters for everything from handwriting to sport to riding a bike. The smoother their coordination, the more confident they’ll feel in their body.
Weight-bearing movement for bone strength
Bones need stress to grow strong. Not the bad kind—just the natural force that comes from things like running, jumping, and climbing. High-impact movement helps build bone density, which is especially important during the growth years. Let your child run barefoot in the grass, jump on the trampoline, or bounce around at the playground. These are fun, natural ways to build strong bones without even trying.
Core work they don’t even know they’re doing
Forget sit-ups. Kids build their core through movement that challenges balance and body control. Think crawling races, yoga poses, animal walks, or riding a scooter. These all activate the muscles that help with posture, balance, and movement control. A strong core doesn’t just help in sport—it helps with sitting at a desk, carrying a backpack, and staying steady on their feet.
Movement that builds confidence
The best kind of exercise helps kids feel good in their own skin. It’s not about reps or results. It’s about trying something new, getting better at it, and realizing their body is capable. Martial arts, gymnastics, swimming, dance, and skateboarding all give kids a sense of progress and achievement. They teach patience, effort, and how to bounce back after a fall.
Activities that grow with them
Give your child a mix of structured and unstructured movement. That might look like soccer practice twice a week plus weekend hikes. Or swimming lessons during the term and biking around the neighborhood after school. The goal is to expose them to different ways of moving so they develop all-around strength and discover what they enjoy. The more they enjoy it, the more likely they are to keep it up.
Final thoughts on kids' strength exercises
Strong bodies come from movement, not pressure. Kids don’t need the gym. They need a reason to move. Something fun. Something challenging. Something they want to do again tomorrow. The more variety they get, the stronger they become—physically, mentally, and emotionally. And that’s a kind of strength they’ll carry with them long after childhood.
Please note that any advice shared here is general in nature, and we recommend checking in with a professional in regard to your child’s needs.
For more tips and tricks on topics like this deep dive into kids' strength exercises, feel free to contact us or refer to our Dewey Does blog.
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