Age-Appropriate Exercises for Kids: What to Do at Every Age

Not all exercises are appropriate for all ages. A plyometric jump routine that benefits a 15-year-old can harm a 7-year-old's growth plates. A plank hold that challenges a 9-year-old may bore a 14-year-old. Understanding which exercises match your child's developmental stage is essential for both safety and effectiveness.

Ages 6 to 8: Foundation Phase

At this age, the priority is building fundamental movement patterns and body awareness, not strength or endurance. Children in this range are still developing basic coordination, and their growth plates are at their most vulnerable.

Recommended Exercises

• Animal walks (bear crawl, crab walk, frog jumps)
• Bodyweight squats with no added resistance
• Plank holds (10 to 20 seconds)
• Skipping, hopping, galloping
• Balance challenges (stand on one foot, walk along a line)
• Gentle stretching with parent guidance

What to Avoid

• Heavy resistance training or weights
• High-impact plyometrics (box jumps, depth jumps)
• Repetitive overhead movements
• Long-duration endurance activities

Ages 9 to 11: Development Phase

This is the golden age for motor skill acquisition. Children in this range can learn complex movement patterns quickly and begin to develop sport-specific physical qualities. Bodyweight training with moderate volume is ideal.

Recommended Exercises

• Push-ups (modified if needed)
• Lunges and split squats
• Plank variations (shoulder taps, side planks)
• Low-level plyometrics (jump squats, skater jumps)
• Single-leg balance with eyes closed
• Agility ladder drills or cone drills
• Sport-specific skill work

Ages 12 to 14: Strength Introduction Phase

Puberty brings hormonal changes that make strength development more responsive to training stimulus. This is the appropriate time to introduce more challenging exercises, including moderate plyometrics and bodyweight progressions.

Recommended Exercises

• Full push-ups, diamond push-ups
• Jump squats, tuck jumps
• Nordic hamstring curls (eccentric only)
• Single-leg squats to a bench
• Extended plank holds (30 to 60 seconds)
• Rotational core work (Russian twists, pallof press)
• Speed and agility drills with direction changes

Ages 15 to 17: Performance Phase

Older adolescents can train with greater volume and complexity. Many of the exercises appropriate for this age group resemble adult training, though recovery needs are still higher than adults due to ongoing growth.

Recommended Exercises

• All bodyweight exercises at full difficulty
• Plyometric complexes (depth jumps, bounding)
• Isometric holds at challenging durations
• Sport-specific speed and power drills
• Flexibility and mobility work for injury prevention

How to Know If an Exercise Is Too Hard

Watch for these signs that an exercise is beyond your child's current ability: inability to maintain proper form for more than a few reps, pain during or after the movement, excessive shaking or compensating with other body parts, and reluctance to do the exercise again. If any of these appear, drop back to an easier variation or reduce the volume.