The teenage years are the best years to start strength training and build muscles. Once teenagers hit puberty the male hormone testosterone is released, which then helps build muscles. It’s also good to point out that men have higher levels of testosterone than women, making it easier for them to build bigger muscles. Despite this, all teenagers regardless of gender, benefit from strength training.

Strength Training For Teens

An ideal exercise routine includes aerobic (cardio) activity, stretching, and strength training. Aerobic exercises consist of activities like walking, running, and swimming. These exercises improve flexibility while strengthening the heart and lungs. Strength training involves resistance exercises with the use of free weights, weight machines, and resistance bands.

If you do not have equipment like weight machines, you can use your body weight for resistance training. These exercises involve the use of one’s own weight to provide resistance against gravity. Body-weight strength training exercises provide several benefits, such as improved strength, power, endurance, flexibility, and coordination.

Benefits Of Strength Training For Teens

Strength Training helps to build muscles and improves stamina in teenagers. Some of the other benefits are:

Improves overall fitness

Increases lean body mass, which is an increase in muscle mass and reduced body fat.

Helps to burn more calories

Strengthens the bones

Enhances mental health

Exercises Involved In Strength Training

The first thing teenagers need to ensure before they start fitness training with a personal trainer is medical fitness. Consult your doctor to ensure that it is safe for you to lift weights. Once you get this approval, you can start with our professional personal trainer in Wilmslow. While selecting your trainer, focus on expertise, certifications, and make sure they have experience working with teens.

The personal trainer will not initially introduce weights into your routine; instead, he/she will make sure you master the techniques, formations, and then gradually add weights. Weights are usually added once you can comfortably complete 8 to 15 repetitions. Do not train alone with weights as you might get injured.

The Ideal Routine

An ideal routine for teenagers should include these basic rules:

Warming up is a must, and you should warm-up for at least five to ten minutes before each session.

Beginners should start with bodyweight exercises for a few weeks, such as sit-ups, push-ups, and squats, before using weights.

Include resistance training with weights, resistance bands, or body weights at least three times a week.

Avoid weight training on back-to-back days.

Try to do 2 to 3 sets of higher repetitions (8–15), and avoid maximum lifts. Our personal trainers in Alderley Edge will create a plan, which is suitable for the teenage body.

Make it a point to only train under professional supervision so that you are practicing the correct technique.

Strength exercises can be done for 20-30 minutes up to two or three days a week. Make sure you are taking a day off between each session. The personal trainer will also ensure you are working the major muscle groups such as the arms, legs, and core.

Pair this routine with a healthy diet and plenty of hydration for improved performance and recovery. Start your sessions with our to make the best out of your growth years!