Muscle Building Guide for Teens

A teen's body continues to grow and develop after puberty. While most teenagers can gain muscle with proper strength training, it is critical to develop an age-appropriate workout program under the supervision of a personal trainer to avoid injury.

You should also keep in mind that there is no quick way to gain muscle without compromising your health. For the best results, avoid shortcuts and stick to the fundamentals.

Benefits of weight training for teens

Weight training can boost endurance and bone density while also increasing lean body mass and muscle tone. Increasing physical activity early in life can help you build strong bones and avoid osteoporosis later in life.

Muscle building can also boost metabolism and blood sugar levels. Teens can lose fat and gain healthy lean tissue by doing muscle-building exercises, which help their bodies burn calories even when they are not moving. Weight training also has the following advantages for teenagers:

  • Minimised risk of sports injuries
  • Boost athletic performance
  • Increased self-esteem

How to begin weight-training for teens

Teens who have completed puberty can increase their strength and muscle mass. This is because their hormones, specifically testosterone, have increased muscle mass. Females typically enter puberty around the age of 11, whereas boys typically enter puberty around the age of 12. Puberty, on the other hand, begins and develops differently for each individual and occurs between the ages of 8 and 14.

Adult weight training programs, according to Stanford Children's Health, may be too intense for teens, causing undue wear and tear on developing joints. As a result, when starting a muscle-building program for a teen, adult supervision is required. If your child complains about joint pain, it's a sign that the program is too strenuous, with either too much weight or too many repetitions. Teens require a program that is tailored to their unique training requirements.

A 15-year-old who wishes to gain muscle should first consult with their doctor. Following a full physical and sports test, weight training for their specific health demands and goals can be recommended.

Muscle-building tips for teens

Teenagers who are just starting out with weight training should take it slowly and make sure they are using proper form and technique.

To begin, push-ups, squats, and pull-ups are effective body-weight exercises. Weightlifting is appropriate for a 15-year-old, but bodybuilding and powerlifting may not be. These are competitive sports for adults only. Teens can avoid injury and achieve better long-term results by gradually increasing their intensity:

  • 5-10 minutes of warm-up and cool-down
  • Perform 8-12 repetitions of each exercise.
  • Allow for days of rest between working muscle groups.
  • Only 2-3 workouts per week are advised.
  • Weights, whether free weights, barbells, or bands, should always be appropriate for the teen's size and ability.


How to Train Your Abs with No Back Pain

In most cases, strengthening is simple. Locate a weight and lift it up and down several times before moving on to the next exercise. However, abdominal strengthening has remained a source of consternation for many people, leading them to stick with the tried-and-true exercises of sit-ups and crunches.

However, research indicates that these exercises can cause back pain, and most people do not even use their abs for sit-ups! Full sit-ups make extensive use of the hip flexors; while strengthening this muscle group is important, this exercise isn't achieving the desired result.

In fact, according to a Navy Times editorial, the U.S. The Navy is considering removing the traditional situp from their physical-readiness test, which sailors must pass twice a year. Crunches, according to the editorial, are “an outdated exercise today viewed as a key cause of lower back injuries.”

It's time to experiment with a new abdominal training method that avoids spinal flexion without sacrificing effectiveness. Bracing your midsection, in addition to some new, key ab moves, can have a significant effect on ab strengthening and development.

Activating the entire abdominal wall, including the rectus abdominis, serratus abdominis, and oblique areas, during big lifts like squats, deadlifts, rows, and bench presses will not only stimulate your entire core to increase strength and endurance, but will also increase pressure and power to your limbs for more strength for the actual lift you are performing.

So, forego the sit-ups! Here are a few exercises that are both gentle on your back and strenuous on your abs, allowing you to get more bang for your buck while avoiding low back pain.

Exercise #1: Planks.

The tried-and-true plank works every known midsection muscle. Planks appear to be a simple act, but increasing your time in this very functional yet challenging position can be intimidating for even the strongest lifters. Three sets of twenty seconds each is a good starting point.

The duration is up to you, but you should stop when your abdomen begins to drop toward the floor, which indicates fatigue. Perform this exercise in front of a mirror at first to ensure proper hip and pelvic position.

Exercise #2: Side Planks.

Most people overlook their obliques, or the muscles on either side of your abdomen, when working on abdominal strength. Side planks are an excellent way to strengthen them! Begin by lying on your side, then prop your hips off the ground with your elbow or hand. Again, the duration of the hold is entirely up to you, but you should stop when your abdomen begins to droop. Make sure to stay nice and level as well! The majority of people lean too far forward. At first, practicing this exercise in front of a mirror is a good way to learn proper side plank position.

Exercise #3: Ab Wheel Rollouts/TRX Fallouts.

These one-of-a-kind moves work not only your core but also surrounding stabilizing muscles like your lats, pecs, shoulder joints, traps, and upper thighs. Perform them slowly and deliberately, maintaining constant abdominal wall tension. It's a challenging but effective ab builder. If you feel strain in your lower back, you're doing too many reps.

Exercise #4: Full-Body Lifts.

As previously stated, big lifts like squats and deadlifts can be extremely effective at strengthening the core. Maintain tight abs throughout the motion by flexing them. Of course, proper breathing techniques must be used – you don't want to hold your breath. Simply keep them tight and aware.

Exercise #5: Bird Dog.

Patients who have previously seen a physical therapist for low back pain may be familiar with this one. Bird dogs are an excellent exercise for a variety of muscle groups, including the lower back and core. Begin by kneeling with your hands on the ground (or a mat). Maintain a level core by extending one arm and the opposite leg while contracting your abdomen. Lower both extremities slowly to the floor and repeat on the other side. The extended arm and leg should ideally be completely horizontal, but the most important aspect of this exercise is to keep your trunk nice and stable.

Exercise #6: Push-ups.

Push-ups function as a “plank in motion,” and simply being aware of your body alignment during this underappreciated move will activate your entire core. Simply add a few sets of push-ups to the end of a chest workout or sprinkle a few sets throughout your pec program for extra ab work. Allow someone to observe your push-ups to prevent you from “sagging” as you tire.


These moves will give you strong, developed abs without the back strain that is often associated with ab training. You will be introduced to a whole new way of training your midsection with the few pointers mentioned above and some other unique moves thrown in. Try a few at a time, perfect their execution, and then try another few as needed. Your back will appreciate it.

Muscle Gain

How Do You Maintain Muscle Mass?

Your body is tough, but the muscles you build won't last if you don't challenge them. Although rest days are important for recovery, staying active on a regular basis can help you maintain your strength or physique in the long run. Muscle maintenance is important not only for keeping your desired physique, but also contributes to injury prevention and disease prevention.

Sarcopenia, or age-related muscle loss, is a standard part of aging, but it can be avoided. According to Harvard Health Publishing, after the age of 30, you lose up to 5% of your muscle mass per decade. It is critical to begin developing healthy habits as soon as possible in order to limit muscle mass loss.

Some ways to prevent muscle loss and maintain muscle mass are through exercise and diet. Continue reading to learn more.

1. Consistent weight training

We begin to lose muscle mass naturally at around the age of 30. Sarcopenia, or age-related muscle loss, increases and becomes more noticeable after the age of 40, with a 30 to 50% decline by the age of 80.

The causes of this muscle loss are varied, and the rate at which it occurs for you is determined by a combination of genetic and lifestyle factors. The primary culprits are a decrease in sex hormones and lower levels of physical activity in the elderly.

By staying active, you can prevent or at least slow this natural state of loss. Lift weights two to three times per week, working out all of your major muscle groups. If possible, allow two days between workouts.

2. Eat more protein.

Maintaining muscle mass as you age is easier if you eat well and get the recommended amount of protein for your activity level. You should consume at least 0.8 grams of protein per kilogram of body weight per day, and up to 1.2 grams is preferable for those who are aging and want to maintain muscle mass.

To calculate the amount of protein you require, multiply your weight in pounds by 0.45. Multiply that figure by 1.2 to get your daily protein requirement.

Protein is required for muscle growth and maintenance because it is responsible for tissue growth and repair. Multiple studies show that consuming a high protein diet is essential for maintaining muscle mass as you age and when dieting below maintenance calories.

3. Don't forget your calories.

If you don't eat (or drink) enough to keep your body weight balanced, you will most likely lose muscle and bone. Paying attention to the total number of calories you consume can assist you in maintaining muscle mass.

While eating enough protein is important, and heavy trainers such as athletes may require a little more protein than those mentioned above, eating enough overall calories is probably even more important. Carbohydrates are required for the body to produce an anabolic (muscle-building) stimulus. You may lose muscle if you do not get enough.

It is also critical to refuel after exercise. Having some protein and carbohydrates within an hour of your workout and enough beyond that to refuel will help to ensure muscle maintenance and even growth as your insulin levels rise.

4. Resistance train.

A regular strength training routine increases muscle mass. Two to three 30-minute sessions per week are ideal. (Always seek medical advice first.) Local community classes or working with a personal trainer are excellent places to start.

The type of resistance training you do is also important. Focusing on hypertrophy training, which helps build muscle mass, also helps prevent muscle loss, even if you are on a calorie deficit.

5. Get enough rest and sleep.

Sleep is a time for restoration. Hormones such as testosterone and human growth hormone begin the process of rebuilding and repairing your body. Make sure you get enough restful sleep to help with this process. Relaxation is also important because emotional stress causes catabolic stress hormones, which means more muscle destruction if you're not careful.
Sleep also helps you have enough energy for your workouts and encourages healthier eating habits. In addition, recovery time is required for proper muscle growth and maintenance.


Maintaining one's weight isn't as exciting as gaining or losing weight. However, life does not always permit a picture-perfect bulking routine, and you may simply not want to change your body any further.

It's as simple as adjusting the dials on your nutrition and training to transition out of a weight-adjustment cycle and into a period of balance. Adjust your caloric intake to match your activity level, and if necessary, reduce the intensity of your workouts. You can keep what you've built as long as you keep your protein intake high and your workouts moderately challenging.


Should You Drink Protein Shakes During Rest Days?

When you first start out on your fitness journey, supplements like protein shakes, pre-workout, and creatine can be overwhelming. It may be difficult to determine what to take and when to take it.

Although many people believe that you should only drink protein powder after a workout, during your so-called “anabolic window,” studies show that this is not always the case.

Some people prefer the convenience of a protein shake on workout days, especially if you increase your overall calorie or protein consumption on those days.

There are reasons why you might prefer to drink protein shakes only on workout days, but rest days are also important for getting proper nutrition. Protein, along with carbohydrates and fats, is required for rest and recovery to support tissue healing and muscle growth. We'll go over the benefits of protein, why people drink protein shakes, and whether you need one on rest days.

Why People Drink Protein Shakes

Protein shakes are mostly consumed for the sake of convenience. The majority of people can get enough protein from food, but with jobs, school, kids, and other responsibilities, life can sometimes get in the way of getting enough food, protein, and nutrients.

Protein powder, which is available in milk (whey or casein) or plant-based (pea, hemp, brown rice, pumpkin seed) varieties, typically contains 25 to 30 grams of protein per serving. Given that evidence suggests that you should consume anywhere from 20 to 40 grams of protein at a time, this amount easily fits into most eating plans.

Protein shakes were once primarily consumed by bodybuilders, but they have since become more popular. Protein shakes can help add an extra lump of protein after a long or busy day if you are on a fitness journey and want to gain more muscle, but they are not required.

If your sole goal in the gym is to gain muscle, some research suggests that you should be in a calorie surplus or “bulk,” which means you will have more room in your diet for whole foods high in protein and may not need to use supplementation to achieve your macro goals.

Protein is essential if you want to lose weight on your fitness journey. Many protein powders are low in calories and high in protein, making them an excellent addition to your daily diet. If you want to lose weight, most experts agree that protein should account for about 30% of your calories.

How many protein shakes should you have a day?

The number of protein shakes you should drink per day is determined by the amount of protein in each shake and the amount of protein you get from other foods. The National Academy of Medicine recommends that adults consume 0.8 grams of protein per kilogram of body weight per day, or slightly more than 7 grams per 20 pounds of body weight. However, keep in mind that protein shakes are meant to be supplements, so one protein shake per day should be more than enough if you eat healthily and get the majority of your protein naturally.

Should you drink a protein shake before a workout or post-workout?

It doesn't matter if you drink your shake before or after your workout as long as you consume protein at some point during your workout. In fact, in a 2017 study, researchers divided 21 men into two groups and gave each group a 25-gram protein shake. Both groups completed a whole-body workout three times per week for ten weeks, but one group received their protein shake immediately before their workout, while the other received it afterward. Researchers discovered no significant differences in muscle strength or size between the groups at the end of the study, implying that it doesn't matter whether you drink a protein shake before or after training — as long as you have it within a few hours of your workout.

Consider taking a pre-workout supplement if you find you need a boost before exercising rather than just afterward to ensure you get the most out of your workout from start to finish.

Should you drink protein shakes on rest days?

The bottom line is that you should never use protein powder. Whole foods contain just as much, if not more, protein and other nutrients. Instead, make sure you eat a well-balanced diet. Using protein powder in place of other naturally derived protein sources such as eggs, fish, and chickpeas may result in nutrient deficiencies over time.

Protein shakes, on the other hand, are a great tool if you have a busy life and don't have a lot of time to prepare meals but still want to have a high protein diet. Whether you are training or resting, you should consume up to twice as much protein as the RDA per day. While the data on when you should consume protein is inconclusive, there is no doubt that eating adequate amounts of protein on a daily basis will increase muscle mass over time.

Muscle Gain

Can You Force Muscle Growth?

The number one ingredient for strength training determination, but it also requires a sound strategy. You go to the gym week after week, but your muscles do not grow larger. Perhaps you're doing something incorrectly?

A good pump and a sweaty t-shirt after a workout do not always indicate that you are working hard to build muscle. Learn how to force muscle growth using these scientifically proven methods.

What is progressive overload?

Progressive overload is the most effective way to force muscle growth. Jeremy There are various types of overloading that you should be aware of in order to use it when it is most appropriate for you. Depending on the exercise, one method of overloading may not be as effective as another.

The law of overload is one of the first principles in exercise physiology, and no resistance training program would be complete without it. Mother Nature compensates for training stress by making your muscles bigger and stronger.

1. Load

If you are a beginner, the best way to force muscle growth is to add more weight to your lifts.

You will eventually reach a plateau, however, because you cannot simply add more weight to your bench press, for example, every week indefinitely. There is a limit to how much your muscles can move.

According to the logic of overload training, if someone simply benches the bar and adds five pounds per week for three years, they will break the 722-pound bench world record by 103 pounds in that time. Not at all realistic! While piling weight on the bar is the most effective overload technique, it is limited in its effectiveness. Fortunately, when adding pounds reaches a plateau, you can manipulate other variables to effectively overload your training.

2. Reps

When you think you have reached a plateau after increasing the weight on your barbell, increasing the number of reps is another effective way to stimulate muscle growth.

Even if you only add one rep to your regular set each week, you will be lifting more total weight by the end of the week.

How many reps should you gradually increase to? According to a 2017 meta-analysis, if you push hard enough, you can keep the same weight and increase to 30 reps and still get the same growth as if you added more weight.

3. Sets

When you believe you have reached a plateau after increasing the weight on your barbell, increasing the number of reps is another effective way to stimulate muscle growth.

Even if you only add one rep to your regular set each week, you will be lifting more total weight by the end of the week.

How many reps should you gradually increase to? According to a 2017 meta-analysis, if you push hard enough, you can keep the same weight and increase to 30 reps and still get the same growth as if you added more weight.

4. Tempo

The rate at which you lift weights can help you gain muscle. Slowing down your reps increases the amount of time the tension is applied to the muscle, stimulating more growth.

This is especially useful for exercises involving smaller, weaker muscle groups, such as lateral raises, where even a small amount of weight can significantly increase difficulty.

Slowing your reps with bodyweight exercises is also beneficial because it is often difficult to add more weight while performing callisthenics movements.

According to statistics, you should limit reps to no more than 6 seconds for the entire movement.

5. Form

If you do the same exercise every week, but each week you can control the weight better, use less momentum, and feel your muscles activated, you've added another method of overloading. Better form entails putting more emphasis on the target muscles, which will result in growth even if all other variables remain constant.

Overloading Tips

Overload must be approached with scientific knowledge and common sense. While bodybuilders may require more frequent exercise rotation, they frequently fail to overload when cycling between exercises. It is critical to increasing the weight that was previously used. Keeping a training journal simplifies this.