Parents, how do we ensure that our kids grow up healthy and strong? We as parents want what is best for our kids and too often, we hope that they stay healthy.  

Instead of wishing that our kids grow up healthy and strong, I suggest that you show them. Show them what it means to be healthy and strong with your lifestyle.  

We know that kids will pay more attention to your actions than what you tell them. Get them involved with your own fitness journey.  

I have a 4-year-old daughter and a 1-year-old son. The 1-year-old is too young to participate, but my 4-year-old loves coming to the garage gym with me.  

How do you get them excited about exercise?  

I made exercise fun for her. To her, it is another playtime activity. I am not sure how it will work with older kids, but luckily, I started when she was 2 years old. If you have an older kid, do not force them, but incentive it and make it fun.  


Your kids are watching and learning from your actions. When you let your kids join your fitness journey, you’re showing that exercise is a normal part of life.  

For my kids, I want to teach them that strength training/exercise is normal, and it’s just what we do. I am careful with the language I use around them concerning exercise and even nutrition.  

I am teaching my kids that exercise helps us move better, be strong, run faster, be healthier, and feel good all while having fun.  

The key word is fun, especially with younger kids. Right now, it’s playtime for them and they want to exercise. My goal is to grow that mentality, so when they are older, they still want to exercise because it was always fun for them.  

Now, why should they exercise with you?  

Couple reasons… 

  1. They are seeing you work hard and push yourself. You’re being a role model for them.  
  1. Your creating memories and bonding, which will reinforce the habit of exercise as they get older. They will look back on these memories.  


You are your kids’ biggest role model. They are going to look up to you and try and mimic what you do. When you let them join your workouts, you’re showing them what it means to be strong. 

You’re showing them what it means to work hard to achieve a goal. What better way to teach them about demanding work than the gym?  

Watching you work hard, day after day to achieve a new PR or get your first pull up is going to stick with them forever.  

While they are in the gym with you, especially if you have a home gym, let them do something that’s fun.  

My daughter loves to hang on the chin-up bar and the rings I have attached to them. She will pull herself up and twist and have fun. I will let her pick up my lightest kettlebells and carry them for the distance.  

I recently got a sled and she wanted to race me in it, an effortless way to get her involved and it was a lot of fun for both of us. You can watch part of that race and carries with the link below. 

The point is to be a role model and show them what it means to be strong. Let them participate and make it fun.  


Having your kids in the gym with you, having fun, is a fantastic way to bond. These memories will last forever with your kids, and yourself.  

Now, I am not saying every workout must have your kids involved. I get it, the gym is your time. I will use the gym to have alone time, but once a week I get my kids involved. My hope is that they will have these memories and see workouts are fun.  

These memories you make while working out will help them when they get older. They will remember that exercise is fun and hopefully will do the same with their kids.  

Creating strong and hard-working kids will make them strong in life.  

If you don’t have a home gym, I highly recommend you invest in one or start doing something around the house for exercise so your kids can be involved.  

Side note: Be careful with your language around your kids. No, not curse words, but what the body looks like.  

I talk more about this in my blog, YOUR KIDS ARE WATCHING, WATCH YOUR ACTIONS.  

In short, don’t talk about exercise to lose fat or look a certain way. You don’t want your kids to associate exercise as punishment or to lose fat. You and your kids want to think of exercise to get stronger, move better, feel better, run faster and longer. It’s about what your body can do and not what it looks like.  

Create a positive relationship with exercise. I hope this was helpful and if you have questions, please email me at  

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