Exercise for Kids and Teens: Activity Guidelines, Strength Training, and Safety
Children and adolescents benefit from regular movement, but youth exercise should be built around development, enjoyment, skill and safety—not adult bodybuilding or weight-loss goals.
How much activity do young people need?
Current CDC guidance recommends that children and adolescents ages 6–17 get 60 minutes or more of moderate-to-vigorous physical activity every day. Most of that should be aerobic activity, with vigorous activity as well as muscle- and bone-strengthening activity on at least 3 days per week.
Children ages 3–5 should be physically active throughout the day through play and varied movement.
What counts?
- Running, active games, cycling and swimming
- Sports and playground activity
- Climbing, push-ups and age-appropriate resistance exercise
- Jumping and other bone-loading activities
Can kids do strength training?
Yes. Properly designed and supervised youth resistance training can be safe and beneficial. The priorities are technique, age-appropriate instruction, gradual progression and a training environment that does not encourage maximal lifting or competition with adults.
Our separate Youth Strength Training guide covers resistance training in more detail.
Do children need medical clearance before normal activity?
Healthy children generally do not need blanket medical clearance simply to be active. Medical guidance is appropriate when a child has symptoms, a known medical condition, a recent injury or another reason that may change exercise safety.
Heat, hydration and recovery
Young athletes should have access to fluids, appropriate rest and sensible heat precautions. Coaches and caregivers should respond to signs of heat illness, dizziness, fainting, chest pain or unusual shortness of breath rather than encouraging a child to “push through.”
Keep the focus on healthy development
For most children, the best program is varied, enjoyable and socially supportive. Exercise should not be used to shame a child’s body or to prescribe adult-style dieting.
Related guides
Editorial source
CDC: Physical Activity Guidelines for Children
This article provides general information and does not replace individualized pediatric, sports-medicine or rehabilitation advice.
