So how much exercise do teenagers actually need? According to the CDC, kids and teens ages 6 to 17 need 60 minutes or more of moderate-to-vigorous physical activity every day. Plus, at least 3 days a week should include vigorous activity, 3 days should include muscle-strengthening, and 3 days should include bone-strengthening activity like jumping or running.
After over 30 years of personal training in San Diego, Chris Keith now trains teens 13 and up 1-on-1 through his personal training for teens in San Diego.
How much exercise do teenagers need each day?
First, the headline number is simple: 60 minutes a day, every day. But the CDC isn’t counting just any movement. Instead, most of that hour should be aerobic activity, like walking, running or anything that gets the heart beating faster.
On top of that, the guideline has three weekly “layers.” In short, when parents ask how much exercise do teenagers need, the daily hour is the foundation, and the strength, bone and vigorous pieces fit inside it. Here’s how it breaks down:
| Activity type | How often | Examples |
|---|---|---|
| Moderate-to-vigorous aerobic activity | 60+ minutes every day | Brisk walking, biking to school, running, swimming, sports practice |
| Vigorous aerobic activity | At least 3 days a week (part of the 60 minutes) | Running, soccer, basketball, fast swimming, sprint work |
| Muscle-strengthening | At least 3 days a week | Push-ups, climbing, body-weight squats, supervised strength training |
| Bone-strengthening | At least 3 days a week | Jumping, running, jump rope, volleyball, basketball |
Even better, one activity can check several boxes at once. For example, one basketball practice counts as aerobic, vigorous and bone-strengthening on the same day.
Why is the answer so surprising?
And here’s the surprise: most teens don’t come close. In fact, the CDC’s 2023 Youth Risk Behavior Survey summary found that only about 1 in 4 high school students were active for at least 60 minutes every day. And just over half strengthened their muscles at least 3 days a week.
Worse still, only about 1 in 6 high school students met the recommendations for both aerobic and muscle-strengthening activity. Plus, the CDC reports that from 2013 to 2023, the share of students doing all five physical activity behaviors it tracks went down. So a teen who hits the full guideline is the exception, not the rule.
What counts as exercise for a teenager?
Luckily, exercise for teens doesn’t have to mean a gym. In fact, almost any movement that raises the heart rate counts toward the daily 60 minutes. For instance, all of these qualify:
- Sports practice and games: soccer, volleyball, water polo, cross country and more.
- Getting around: walking or biking to school, a friend’s house or the beach.
- Play and recreation: surfing, skateboarding, hiking or shooting hoops.
- PE class: as long as they’re actually moving, not standing in line.
- Strength work: push-ups, squats, climbing, or supervised strength training.
As a rule of thumb, moderate means they can talk but not sing, while vigorous means they can only get a few words out before needing a breath. That’s why a slow stroll with the dog is a good start, but it won’t cover the vigorous days on its own.
How can a busy teen fit exercise into the school week?
Of course, San Diego teens juggle a lot: school, homework, club sports, jobs and friends. Still, the 60 minutes doesn’t need to happen all at once. For example, a 15-minute walk to school, 30 minutes of PE and a 15-minute bike ride home already add up to an hour.
So here are a few practical ways parents can help:
- Look at the week as a whole. First, check which days already have practice, then fill the gaps on off days.
- Plan around the sport season. In season, sport covers most of the aerobic work. Then the off season is the time to build strength.
- Schedule it like homework. After all, a set time slot makes it a lot more likely to happen.
- Move together. Plus, a weekend hike or bike ride as a family counts for everyone.
Also, more isn’t always better. For example, a teen in a heavy club season may need more rest days, not extra hard workouts.
How does screen time affect how much teens move?
Of course, every hour on a phone or game console is an hour sitting still. As a result, screen time is often the biggest thing crowding out activity for teens. Instead of a total ban, it usually works better to trade some screen time for movement.
For example, a family might agree on screen-free time right after school until the teen has moved for 30 minutes. Also, keeping phones out of the bedroom at night protects sleep, which brings us to the next point.
How much sleep do teens need to recover from exercise?
Sleep is where the body actually recovers from training. According to the CDC, teens ages 13 to 17 need 8 to 10 hours of sleep each day. Unfortunately, the same 2023 CDC survey found that only about 1 in 4 high school students got at least 8 hours.
That’s why we treat sleep as part of the program, not an afterthought. After all, a tired teen is more likely to have sloppy form, lose focus at practice and feel run down. Plus, consistent sleep makes it easier to stick with the daily 60 minutes in the first place.
How much exercise do teenagers need for strength and bones?
This is the piece most teens miss. Remember, the CDC asks for muscle-strengthening and bone-strengthening activity at least 3 days a week each. But many sports cover the running and jumping and skip real strength work.
Still, strength training is safe for teens when it’s done right. For instance, the American Academy of Pediatrics recommends certified instruction, practicing every lift without weight until form is correct, and raising weight by no more than 10% per week. On top of that, the AAP suggests 2 to 3 sessions a week of 20 to 30 minutes, with 2 to 3 sets of 8 to 15 reps, and a 10- to 15-minute warm-up.
That’s exactly how Chris coaches teens at the Bay Park / Morena studio. First, every session is 1-on-1, so he watches form on every single rep. Then weight goes on only after technique is solid, following the same idea as gradual progressive overload. In practice, most teens do well with about 2 sessions a week, planned around their sport season.
Text Chris at (619) 840-9099 for a free consultation.
How do 1-on-1 sessions fill the gap?
For most busy teens, practice already covers the daily cardio. So two focused strength sessions a week can cover most of the muscle-strengthening goal, while jumps, sprints and landing drills add bone-loading work. Then the rest of the week’s sport and play fills in the remaining days.
Beyond the numbers, sessions focus on what teen athletes actually need:
- Sports performance: strength, speed, power and agility.
- Injury prevention: stronger, more stable knees, ankles and shoulders.
- Strength basics: learning to squat, hinge, push and pull correctly, just like our strength training for beginners.
- Confidence and habits: a routine they can keep for life.
Also, before starting, we suggest a check-up with your teen’s doctor. And if your teen is coming back from a sports injury, we start only once their doctor or physical therapist has cleared them.
In short, the answer to how much exercise do teenagers need is 60 minutes a day, with strength and bone work 3 days a week, plus good sleep. To learn more, visit our teen personal training page or contact the studio. So, text Chris at (619) 840-9099 for a free consultation.
Chris Keith has over 30 years of personal training in San Diego (since 1995) and was voted Best Personal Trainer by San Diego Magazine. He trains teens 13 and up 1-on-1 at his private Bay Park / Morena studio.
Frequently Asked Questions
How much exercise do teenagers need a day?
According to the CDC, teens need at least 60 minutes of moderate-to-vigorous physical activity every day. Most of that hour should be aerobic, such as walking, running or sports. Also, at least 3 days a week should include vigorous activity, 3 days should include muscle-strengthening, and 3 days should include bone-strengthening activities like jumping or running.
Is strength training safe for teenagers?
Yes, when it is supervised and done with good technique. The American Academy of Pediatrics recommends qualified instruction, practicing lifts without weight first, and increasing weight gradually. At Chris Keith Personal Training, every teen session is 1-on-1, and weight is added only after form is solid. We also suggest a check-up with your teen's doctor before starting.
What age can my teen start training with Chris?
Chris trains teens ages 13 and up in his private Bay Park / Morena studio in San Diego. For clients under 18, a parent or guardian signs the waiver. Parents are welcome at the free consultation, but they do not need to attend sessions. Every session is 1-on-1, so the program fits your teen's age, sport and experience level.
How many sessions a week does a teen need?
Most teens do well with about 2 one-hour sessions a week, planned around their sport season. Combined with practice, games and daily activity, that usually covers the muscle-strengthening and bone-strengthening parts of the CDC guideline. During heavy competition weeks, sessions can be lighter so your teen still has enough rest and recovery.
Does sports practice count toward the 60 minutes?
Yes. Practice, games, PE class, biking to school and active play all count toward the daily 60 minutes. But many sports focus on running and skill work and skip dedicated strength training. That’s why adding two supervised strength sessions a week can help your teen meet the full guideline, not just the aerobic part.
