# 16 Best Strength Training Exercises To Hit Every Major Movement Pattern
Building strength in children and teens matters for bone health, injury prevention, and long-term fitness habits. Women's Health has compiled 16 exercises that target every major movement pattern your family can use together.
Strength training for young people focuses on six core movement patterns: pushing, pulling, hinging, squatting, carrying, and rotating. These patterns translate into real-world function. Kids who master pushing movements (like push-ups or wall presses) build upper body stability. Pulling movements (rows, assisted pull-ups) strengthen the back and arms. Hip hinging teaches proper form for deadlifts and teaches kids how to bend safely. Squats build leg strength and balance. Carrying movements (farmer's carries, loaded walks) build grip strength and core stability. Rotational exercises strengthen the trunk.
The American Academy of Pediatrics recommends that children and adolescents do muscle-strengthening activities at least three days per week. These exercises don't require weights. Bodyweight movements, resistance bands, or light dumbbells work effectively for developing bodies.
Age matters here. Young children (6-8) benefit from playful strength activities like climbing and tag. Older kids (9-12) can add simple resistance training with bodyweight or light resistance. Teenagers can progress to heavier loads with proper form.
Starting with movement patterns rather than random exercises creates a balanced routine. Your child works all major muscle groups, reduces imbalances, and builds confidence with basic movements before advancing.
Parents benefit from doing these exercises alongside their kids. Modeling strength training normalizes fitness as a family value. Working out together also gives you a chance to watch their form and keep everyone accountable.
The Women's Health article provides detailed descriptions for each exercise, making it easy to teach proper technique at home.