How Young Can You Start Working Out?

How young can you start working out? It’s a common question with a lot of different answers. Check out our blog post to learn more about the best age to start working out, based on expert opinion.


The great news is, there’s no need to wait until you’re an adult to start enjoying the many benefits of physical activity — as long as it’s done safely and responsibly! Whether your child wants to focus on a specific skill or prefers more of a general fitness routine, there are plenty of activities that can help them take part in safe and healthy exercise practices.

Exercise can benefit kids in many ways — physically, emotionally and even socially. It can help children develop coordination, strength and endurance while also supporting their mental health. Studies have shown that healthy youths who exercise regularly have improved academic performance, better self-esteem and fewer behavioral issues than their less-active counterparts.

Of course, before beginning any workout routine it is important to make sure that your children understand the basics of safe exercise habits. Introducing physical activity at an early age allows parents or guardians to guide their kids through setting goals, teaching proper technique and monitoring progress. With carefully chosen activities that focus on skill improvement rather than competition, young exercisers can quickly become comfortable with various types of workouts — from running and cycling to dancing or martial arts — developing strong bodies along the way.

Your child’s age is an important factor when deciding which types of exercises are suitable for them; starting too early or straining physically could cause injury upon growth without proper supervision. Typically, children under the age seven should stick with balance-based activities such as running races and riding bikes; whereas those aged 7–11 may progress into more techniques-driven exercises like strength training or swimming drills with added equipment (such as dumbbells or pool noodles).

Benefits of Working Out

Working out can provide many physical and mental benefits, regardless of your age or physical fitness level. Regular exercise can boost your energy levels, improve your mood, and even sharpen cognitive functioning. It can also reduce the risk of chronic diseases, such as heart disease, stroke, and diabetes. So, how young can you start working out?

Improved physical health

In addition to providing psychological benefits, regular exercise can improve physical health in various ways. With regular workouts, muscles and bones are strengthened, balance and coordination is improved, the ability to perform everyday activities is enhanced and the risk of obesity, heart disease, diabetes and other chronic illnesses is lowered. While any amount of physical activity brings some benefit, the best way to optimize these benefits is by engaging in a regularly scheduled workout routine.

The amount of exercise required to bring about positive physical changes will vary depending on age. Generally speaking though, teenagers should aim for at least 60 minutes of moderate physical activity each day due to their increased growth rate. This can include anything from brisk walks or bike rides around the neighborhood to playing a game of soccer or basketball with friends or participating in organized youth sports programs. In addition to moderate activities such as these, teenagers should also aim to include strength training exercises twice a week or more in order to facilitate muscle growth and bone density building.

Improved mental health

Physical activity has been found to benefit both physical and mental health, and can have a positive effect on mood. Regular exercise releases endorphins which help reduce stress, improve self-esteem, and reduce the risk of developing depression. Working out also helps to build strong connections with others as it is often a social activity, which can lead to better communication, problem solving skills and emotional regulation. Young people can especially benefit from exercise by gaining confidence knowing that they are taking an active role in their own health. Physical activity also improves concentration, productivity and memory due to oxygen being circulated throughout the body. Evidence shows that children who are more physically active perform better academically than inactive children.

Increased energy levels

The positive impacts of working out on your energy levels are twofold. First, physical activity helps to build strength and endurance, providing you with greater stores of energy throughout the day. Secondly, working out can also provide you with an increase in natural endorphins, giving you an extra boost when you feel tired or worn out. When done regularly, this can help to keep fatigue at bay and keep you feeling energized and ready to face whatever comes your way. On top of that, improved fitness levels through exercise can help with maintaining healthy weight and body composition which has been linked to increased energy levels as well.

Guidelines for Young People

Young people often have a lot of energy, so it can be tempting to start working out. Exercise is an important part of staying healthy, so it is important to know when to start working out and how. In this article we will look at some guidelines for young people who are interested in getting into shape. We will cover the benefits of exercise, the best types of exercises for young people, and safety tips that should be followed.

Age-appropriate exercises

Beginning an exercise routine is a great way for young people to develop healthy habits early on. However, adolescents and teens should always practice age-appropriate exercises. To get the best possible results, and prevent injury, there are guidelines that should be followed when designing a workout program for younger individuals.

For adolescents aged 13 to 15, activities that are both non-violent (e.g., reflection-based exercise) as well as physical (e.g., cardio machines) can help with weight management, stress relief and overall wellness. It is important to ensure workouts do not exceed 3 days per week and are no longer than 1 hour each session as these long durations may be too demanding on the body during this stage of development.

For teens aged 16 to 19, engaging in more moderate physical activity such as self-paced circuit training using weights or bodyweight exercises can provide the desired fitness goals while still being safe and age appropriate. Additionally, interval or HIIT (high intensity interval training) can be beneficial by alternating short bursts of intense activity with recovery periods throughout the workout session, allowing for increased speed and agility improvements while preventing burnout due to extended work periods.

No matter what type of exercise you choose for your young person it is important to monitor their progress frequently and ensure any injuries or pain are taken care of in a timely manner. By adhering to these guidelines you can help shape them into lifelong exercisers at whichever level they desire!

Proper form and technique

When exercising, proper form and technique are essential in order to keep from getting hurt or making slow progress. Good form involves using correct posture and proper technique for each type of movement. For example, when lifting weights, you must maintain a straight back and shoulders to help prevent injury. Additionally, when doing sit-ups, it’s important that you use only your abdominal muscles to perform the exercise properly.

It’s also important for young people to be aware of the potential risks involved in working out too much or without proper form, as it can lead to burnout or injury. It is advised that young people start slowly (e.g., performing 2-3 sets of each exercise with a low weight) and gradually increase the intensity over time. Working with a professional trainer may also be beneficial, as they can provide more information on proper form and technique as well as advice on how best to avoid injury while exercising.

Rest and recovery

No matter your age, it’s important for any exercise program to include proper rest and recovery time for the body. Working out too often or too intensely can lead to overtraining and can increase your risk of injury. Young people should therefore incorporate adequate rest days into their training plan to allow their bodies to properly heal and recover.

Rest days can be used in several different ways. On rest days, young people may want to perform activities like stretching, walking or light jogging so that they continue to stay active but also give their bodies a chance to recover from more intense workouts. Rest days can also be used as a day off from exercising so that young athletes have enough energy and focus for their next workout session. It’s important that these rest days don’t turn into sedentary behavior but are instead used as an intentional part of one’s overall fitness plan.

Young athletes should also make sure to get plenty of sleep at night; typically 8-10 hours for children ages 7-16 is recommended by the National Sleep Foundation. Adequate amounts of restful sleep helps ensure young athletes are able to reach peak performance during their workouts as well as helping with critical physical development during growth spurts when muscle mass increases rapidly. So make sure to not just think about physical health when it comes to working out but mental health as well!

Safety Considerations

As a parent, you may have concerns about when is the best time for your child to start working out. While physical activity is beneficial for your child’s overall health and development, it’s important to consider the potential risk of injury or overexertion. In this section, we will look at the safety considerations you should keep in mind when deciding if your child is ready to start working out.

Warm-up and cool-down

It is important to always warm up and cool down when you exercise, no matter what your age. By warming up, you increase the temperature of your bodies’ joints, ligaments and muscles which can help to reduce potential soreness and injury. Brisk walking or jogging prior to more strenuous activities is a great way to prepare the body for exercise. It is also important to restore balance and structure after exercising by cooling down with walking, stretching or yoga postures. Doing this helps the body to adjust back to normal resting levels slowly as opposed to sudden changes in pressure or temperature that could contribute to additional strain on muscles and joints. If young athletes choose not to warm-up or cool-down properly, it increases the risk for muscle strains or joint damage.

Hydration and nutrition

Staying properly hydrated and fuelled is an essential part of any fitness routine, but it’s especially important for young athletes. The balance between water and electrolytes can get thrown off during intense exercise and cause a range of potential health issues. For example, failure to replenish lost fluids can lead to dehydration, while over-hydrating can cause hyponatremia (low sodium levels in the blood).

Therefore, it’s important for young exercisers to ensure they’re getting enough water. Sports drinks are also a viable option for those doing more intense activities or workouts lasting longer than 60 minutes.

Nutrition is also important for staying healthy and helping with recovery time between workouts. Complex carbohydrates (e.g., quinoa, brown rice, whole grain bread) are particularly recommended for athletes; they provide slow-release energy throughout the workout or game so you don’t ‘crash’ halfway through. It’s also important to limit foods high in saturated fat and sugar before exercising as these will leave you feeling sluggish rather than energized!

Proper attire

It is important to dress appropriately for any physical activity or exercise, but your choice of clothing should be based on personal comfort, rather than a desire to conform to any norms or trends. Consider clothing that allows for free range of motion and be sure it fits properly. A good rule of thumb when selecting workout apparel is to wear neither too loose nor too tight fitting clothes.

When choosing the best workout clothes that fit your body type and provide the proper level of comfort and protection, there are some factors you may want to consider. Fabrics that absorb moisture quickly, such as dri-fit materials, can go a long way in keeping you dry during exercise sessions. Loose fitting garments can also give you more range of motion while allowing air circulation while you’re being active. Compression gear is recommended if you want an extra layer of support without feeling restricted in movement.
Finally, make sure your shoes are not only comfortable but supportive with good arch support; running shoes with synthetic or mesh material are considered best for activities like jogging and aerobics classes.


In conclusion, the age at which an individual is able to begin strength and fitness training depends on several factors. Generally, it is recommended that adolescents wait until they are 13 or 14 years old before starting resistance-based programs. However, this recommendation may be modified depending on the level of maturity and physical development of the individual in question. Additionally, a physician should always be consulted prior to any physical activity program to ensure safety and maximize benefits.

Checkout this video:

Similar Posts