Exercise Daily – Looking for speed and strength workouts for 12 year old boy?

Pediatricians and youth fitness coaches agree that introducing kids to supervised, gradual weight training is both safe and helpful to their health and development.

Resistance exercise, such as those practiced in strength training, helps to increase muscular strength and endurance. This helps to build lean body mass while also increasing metabolic rate, which is very useful for overweight children. 

Strength training on a regular basis is beneficial to one’s heart health, cholesterol levels, and the development of healthy bones.

Strength training is often incorporated into programs designed to help children avoid knee problems. 

It can assist in the improvement of sports performance, but it is even more significant in the development of a fitness habit that will serve the kids well throughout their lives.

Perfect Age to Begin

Speed and strength workouts for a 12-year-old boy are suitable if a kid has shown the ability to maintain balance and postural control, as well as the ability to listen to and follow instructions. 

Your kid’s maturity level will determine when this tends to occur, which is often around the age of 7 or 8, depending on their age.

However, despite the fact that kids as young as 10 years old can gain strength with weight training, teenagers between the ages of 10 and 15 years old are often the ones who are most interested in it. 

Your youngster should be enthusiastic about participating in this activity and be willing to train many times a week.

In contrast to weightlifting, powerlifting, and bodybuilding in their purest forms, which are targeted at the competition, strength training for children is not a form of competitiveness. Parents, trainers, and children should all be aware of these variances.

Variables to Consider Before Strength Training

Variables to Consider Before Strength Training

Given the importance of proper speed and strength workouts for 12 year old boy, the primary variables to consider are the kind of exercise, the weight to use, the number of repetitions, and the number of sets.

For the purpose of clarification, let us use the dumbbell curl as an exercise example:

Fill Up on Fuel

Make sure they have enough food and fluids before the workout session, particularly with carbohydrates as a source of energy.

To Begin, Perform a Warm-up Exercise

This might involve jogging or running on the spot, light stretches, and some simulation of the workout with very low weights or simply one’s own body weight as part of the routine.

Demonstrate Proper Form and Technique

For example, when doing a dumbbell curl, the weight should be light enough that it does not need the use of other body parts in order to lift the weight. 

When the lift causes the head and chest to jerk backward, it indicates that the weight is too heavy. However, if this occurs at the top of the repetition range (for example, at number 12), the weight is almost certainly too heavy.

Choose your Weights Wisely

Select a weight that will allow you to complete at least 12 repetitions, ideally 15. 

Speed and strength workouts for a 12-year-old boy should be done with a lightweight so that it does not create an undue amount of stress on the joints and growing cartilage and bone, which is one of the possible risk areas associated with weight training.

Establish the Number of Sets and the Number of Exercises

For smaller children, two sets of each activity should be plenty, and this should keep boredom to a minimum. 

Depending on your age, fitness level, and maturity, aim for six to ten workouts each week. As youngsters become older and stronger, the number of exercises and weights they lift can be gradually increased.


In order for parents to know what is suitable for their children, they need to grasp a few weight training fundamentals.

Create a Weekly Schedule

Two sessions per week are acceptable, with a maximum of three sessions per week. Children and adolescents should rest for at least one day in between sessions to allow for recovery from muscular stiffness and fatigue throughout the session.

Make your Workout Enjoyable

It is possible that music will be incorporated into the sessions. Younger children are prone to being bored fast, which can lead to irresponsible conduct.

6 Best Speed and Strength Workouts for 12 year old Boy

6 Best Speed and Strength Workouts for 12 year old Boy

The following are the 16 best speed and strength training workouts for kids around 12 years of age:

Bench step-ups

Step up onto a low bench with your right foot, then your left, and then step down. Through every set, switch your starting side.

Handstands Against a Wall

Make it a challenge to see who can maintain their balance the longest.


Lie down on the ground on your stomach with your chest elevated off the ground. The feet should be flexed (with toes on the floor), legs should be engaged, and the body should be lifted up, balancing on forearms and toes. 

Keep your complete body in good shape, with your buttocks in line with your shoulders and heels.

Straight-arm Planks With Arm Row

To begin, go into a push-up posture with your feet slightly wider than your hips apart. Continue holding it while bending your right elbow and lifting it straight up, bringing your hand up by your side. 

Continue to lower the hand and repeat the process on the opposite side.


Begin in a standing posture by squatting down and placing your hands on the ground. Then hop your feet back into a plank posture. Push-ups are performed by lowering the body to the floor. Return to the plank position. Step your feet back and stand up.

Crab Walks

Position yourself in a comfortable chair with your knees bent and your feet flat on the ground; place your palms on the ground in front of you. 

Lifting your hips a few inches and walking forward on your hands and feet like a crab, then walking backward, is a good way to practice.

Speed and Strength Workouts for 12 year old Boy – FAQs

How Can a 12-year-old Boy Get Stronger?

Kids must engage in workouts that cause their muscles to contract against resistance in order to build muscle. 

Weight-training activities and “body-weight” activities such as push-ups, sit-ups, pull-ups, and tug-of-war are examples of this sort of exercise, as are many more.

Can a 12-year-old Do Strength Training?

Kids may safely lift adult-size weights as long as the weight is light enough, which is a concern in most cases. 

In the majority of situations, one or two sets of 12 to 15 repetitions are sufficient to get the desired results. You don’t always have to lift weights to build muscle resistance. 

Other helpful techniques include resistance tubing and body-weight workouts such as pushups.

Does Lifting Weights Stunt Your Growth?

One of the most common misconceptions regarding weight lifting is that it stunts your growth. There has never been a study that has demonstrated that lifting weights stunts or hinders growth. 

However, like with any fitness program, if you do too much too fast, physical issues might emerge, regardless of how old the person doing the activity is or how long they have been exercising.