Safe workout routines for kids help them build strength, endurance and overall fitness without putting their growing bodies at risk for injury. If your children wish to start working out, either using weights or with other forms of resistance, it may be in their best interest to consult a personal trainer or coach, who can design a healthy and safe routine just for them. Remember, a safe workout routine for kids isn't just an easier version of a routine for an adult.
Young kids who are still growing are safest using their own bodies as resistance when strength training. Growing children have open growth plates that are more susceptible to injury. A safe workout routine can consist of several sets of push-ups, crunches, or pull ups if a bar is available. Bands or tubes are another way to build strength without having to use weights.
If a child is ready to use weights, start light and short. No child should be attempting to bench press hundreds of pounds. Give him a set of hand weights and have him perform one set of each exercise. Each set should be no longer than 15 repetitions.
Every workout routine should have a warm up and cool down component. Warming up the muscles gets them ready for the exercise ahead. Muscles that are ready to workout are also less likely to be injured. A child can safely warm up before a workout by running for five to 10 minutes or by jumping rope. He should repeat the exercise at the end of the workout to cool the muscles down. Stretches should also be done at the end of a workout. Safe stretches include sitting on the floor with the legs extended, then leaning forward to touch the toes. Standing on one leg and bending the other leg at the knee is another stretch suitable for the end of a workout.