Researchers at Frontiers in Public Health completed a major review of 17 high-quality studies examining how different types of exercise affect self-esteem in teenagers and children. The question was straightforward: which forms of physical activity work best at building confidence and self-worth?
The research team focused on rigorous, randomized controlled trials—the gold standard of scientific research—to ensure their conclusions were reliable. They compared five exercise approaches head-to-head: resistance training, aerobic exercise, mind-body activities like yoga, mixed workouts, and stretching routines.
Resistance training stands out with 97.8% effectiveness
When researchers ranked these interventions by strength of impact, resistance exercise came out dramatically ahead. It had a 97.8% probability of being the most effective approach for boosting self-esteem. This wasn't a marginal difference—resistance training significantly outperformed multimodal workouts, stretching, and doing nothing at all. While aerobic exercise and mind-body activities also helped, neither matched resistance training's power.
Why this matters for Singapore teens under academic pressure
In Singapore's high-pressure education system, many teenagers struggle with confidence alongside their academic demands. This research reveals an overlooked mental health tool. Resistance exercise doesn't require expensive gym memberships or specialized classes—your teen can use bodyweight at home, join a school programme, or access community centres. It's also something families can do together, adding a bonding element often missing in busy schedules. For parents who prioritize academics, this evidence shows that exercise isn't a distraction from schoolwork; it builds the emotional resilience that actually supports learning.
Simple ways to start at home
- Begin with bodyweight exercises at home—push-ups, squats, and planks require no equipment and build strength effectively.
- Join a school or community resistance training programme to add structure and peer support to the routine.
- Make it a family activity: exercise together to strengthen both bodies and relationships during busy weeks.