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I personally wouldn't advise weight lifting for a kid that age. The bones haven't developed and are soft and the ligaments and tendons are weak. Also the growth plates at the end of the bones (epiphyseal plates I think they are called) can be more easily damaged. Our bones grow from these plates so damaging these at a time of growth can effectively stump the growth.
That said, I would recommend press ups for chest, shoulders and triceps, variations of planks for the whole body and variations of sit-ups with twists for the core and pull ups for the back and lats. All of which are less likely to cause harm, free (except for a cheap doorway bar for pull ups) and only need enough room to lay on the floor.
I'm a huge promoter of bodyweight training. Plus burpees... Lots of burpees...
Plenty of apps available to give home workouts for those with no equipment and little room.
I do this with my kids, aged 10 and 8. (The 8 year old girl trounces the 10 year old boy!). |
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