Helping My Son Feel Strong in His Body – Not Just on the Outside, But From Within

Jun 13

My 7-year-old recently told me he wants to work out. Not to play harder or run faster but to “build muscle” and “burn belly fat.” My heart paused.

He’s so young. But he’s watching.
He’s noticing bodies. Comparing.
Especially to his little brother... and even to himself.

And while I want to celebrate his interest in movement, I also want him to know:
His worth is not tied to his weight.

He’s built just like his dad - tall, broad, strong. But he’s also at that age where his body is changing, and emotions around that change can be hard to carry.

As his mom, I’m learning how to help him feel good in his body, not just look a certain way.

Here’s how I’m supporting him - and maybe it’ll help your family, too:

We talk about what strength really means.

Strong means being kind. Confident. Capable.
Not just muscles.
I remind him: Your body is growing just as it should. You're built like your daddy, and that's something to be proud of.

We reframe food as fuel.

Instead of “good” or “bad” foods, we talk about what food does for us:

Protein builds muscles
Carbs give energy
Water helps us grow

We involve him in making snacks - veggie wraps, smoothies, so food feels fun and purposeful.

We move our body to feel better, not to be smaller.

I made him a simple Strong & Fun movement plan to do as a family:

7-Year-Old Workout Plan (3x a week)

Warm-Up (5 min):

March in place
Arm circles
Jumping jacks
Wiggle shake-out!

Strength + Movement (15 min):

10 frog jumps
10 push-ups (on knees if needed)
10 squats
10 mountain climbers
20-second plank hold
(Repeat circuit twice with water breaks!)

Cool Down (3 min):

Deep breathing (smell the flower, blow out the candle)
Stretch arms, legs, touch toes
End with an affirmation:
“My body is strong. My body is mine. I’m proud of me.”

Most importantly, I don’t ignore the feelings.

I tell him:
“Your body will change 100 times in your life. But who you are? That’s the best part—and it never has to shrink.”

We’re walking this journey together.
One kind word. One meal. One workout. One reminder at a time.

If you’re raising a child who’s noticing their body in new ways, remind them often:
Their body is not a problem to fix. It’s a home to take care of.

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Healing_House is here to support parents raising kids through big emotions and body image changes with love and mindfulness. Try our “Confidence and Self-Esteem” subliminal tonight, and explore more mindful parenting tools on our app.

Casi Shelton