Workout for teens -
Weight training guidelines

Workout for teens - Here’s how to create weight training routines for teens.

Whether teens workout from home or from a gym, the exercise environment should be safe and free of obstacles and other hazards.

It’s a good idea to vary the exercise mode regularly (free weights, weight machines, resistance bands, body weight, etc.), however all training equipment should be appropriate to the size, strength and maturity level of each teen.

Teens should not weight train on their own.

Even though the risks associated with weight training are no greater than those of other sports and activities, teens should be competently supervised and properly instructed at all times. A safe training environment is necessary to reduce the potential of accidents occurring.

Medical clearance from a physician is not mandatory for apparently healthy teens but is recommended for teens with known or suspected health problems.

Generally accepted weight training guidelines for teens are similar to those for adults with the following notable differences:

Workout for teens - Exercise Selection

Begin your teen weight training program by selecting 6 to 10 exercises that develop the major muscles of your chest, back, shoulders, arms, hips, thighs, legs, and abdomen.

Teens interested in strength-speed sports such as soccer, basketball, football, baseball, softball or most track and field events, should give preference to three primary types of lifts:

-presses

-pulls

-squats

Presses are exercises like a Chest Press (barbell/dumbbell/incline), and Shoulder Press (also called military press/barbell/dumbbell/standing/ seated), for example.

Pulls are exercises like Deadlifts, and Rows (seated/bent-over), for example.

Squatting exercises include all types of Squats, Leg Presses, Lunges and Step-Ups.

Note that specific multi-joint structural exercises such as these can be introduced depending on individual needs, competencies and training experience.

Workout for teens - Sets and Reps

A good workout for teens begins with exercise safety.

The American College of Sports Medicine (ACSM) recommends 1 set of each exercise performed with a load permitting 8 to 15 repetitions.

A rep range below 8 reps should be reserved for teens with sufficient maturity and training experience.

Novices to weight training and those just starting out after a prolonged absence should perform exercises with a load permitting 12 to 15 reps.

Once you can surpass your 12 to 15 rep range maintaining good exercise form and technique, increase your load to permit a range of 8 to 15 reps.

The ACSM cites several studies demonstrating that 1 set of an exercise increases both muscular strength and muscular endurance just as effectively as multiple sets.

The advantage to single-set training is that the workout is more time-efficient and therefore potentially increases exercise compliance.

Other sources such as the National Strength and Conditioning Association (NSCA) recommend 1 to 3 sets of each exercise performed with a load permitting 6 to 15 reps.

When starting out, the NSCA recommends 1 set of 10 to 15 reps per exercise.

Perhaps what is most important is exercise safety. It is always better to underestimate physical ability rather than risk injury.

Therefore, start with lighter loads and higher reps (12 to 15 reps). Eventually, your body will adapt to the stimulus you provide.

Once you can successfully complete your rep range with excellent form and technique, you may add more sets to each exercise you perform, and eventually raise the load you lift, thereby, reducing your rep range.

Over time, continual gains can be made through the application of the Progressive Overload principle and by manipulating training variables such as the amount of load used, the number of sets and reps performed, the choice and order of exercises utilized, through training frequency and by altering tempo and rest intervals.

For a review of these training variables, and bearing the differences between teens and adults noted above:

see the Resistance Training section for generally accepted guidelines to creating a fitness workout program.

Be sure to adjust the weight training variables to levels commensurate with maturity, physical ability, training experience, and exercise goals. The program should be appropriate for teenagers.

Always emphasize safety first.

Master correct exercise form and technique. Focus on form rather than load. Start slowly. Build up gradually and progressively. And be sure teens are properly supervised and instructed at all times.

Youth resistance training or weight training, is a great way for teens to develop muscular strength and local muscular endurance.

Indeed, good workout for teens help to enhance body composition, build bone mineral density, improve motor performance skills and provides teenagers with an opportunity to experience success and feel good about their performance.

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