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.