Weight Training for Teens a Win-Win Situation

Weight Training for Teens

Teenagers are taking up weightlifting in record numbers around the world and by all accounts it is a win-win situation. This helps them build muscles, add stamina and gain strength so they are more competitive in all sports. It is important that teen weight training is done properly as teens are still growing. It is most important that teens have a plan and are taught safe technique and form to avoid injuries.

Cute Child Weight Lifter

source dailymail
source dailymail

Safety for Teens in the Gym

Often the first few times teenagers are at the gym it isn’t the greatest experience because they haven’t had any instruction or training. They often try to mimic the more experienced weight lifters and obviously can’t compare to that level.

The best thing for them to learn about training is to have someone experienced work with them and set realistic goals. Each individual teen’s progress might vary according to their desire and what type of physical condition they are in at that time.They need to keep a written record of their progress.

I have a grandson who just turned 17 and I have watched will bulk up and he looks great after about two years of weight lifting and exercise at the gym. He is very active in sports and this training has helped him tremendously. His father loves to exercise also, so that has also been a great source of encouragement for him.

Girl Weight Lifter

source flickr
source flickr

Organizations that work with strength training for youth state that training is good for children. This information is literally based on hundreds of hours of research. There are several important benefits for youth strengthening beyond just increasing muscle mass. It will increase bone mineral density and improve performance skills. Strength training will better prepare our young athletes for the demands of practice and competition.” It is most important to track your progress by keeping a notebook with dates, weights and number of reps you are doing. Let the muscles rest a day in between workouts.

  • Properly designed and supervised program for teens are safe and can add muscle strength for youth. Resistance training programs can improve the cardiovascular risk profile for youth.
  • Supervised programs will help with motor skill performance and can increase a young athletics resistance to sports related injuries.
  • These programs also help improve the psychosocial well-being of youth and hopefully they will good exercise patterns during childhood that will follow themthroughout their lives.

How TEENS Can Get In Killer Shape

Hubmob

Guidelines to Consider

There are a few guidelines to consider:

  • Young teenagers should train with moderately heavy weights and mature teenagers can train with heavier weights
  • Ten minutes of warm-up before weight training is equally important. This will help prevent injuries.
  • Train with high repetition and low weights, generally with 10-15 reps per set.
  • The best muscle-mass and strength builder like compound multi-joint exercise include Bench Press, Squats, and Dead-lifts are the key exercises. More advanced training principles can be added at a later time.
  • Don’t neglect any part of the body with training. You strive for bigger arms, chest, legs and a strong back. You can add sports specific training to the general exercise to build muscles for a particular sport.
  • Eat healthy and eat more when you work out. Quality nutrition is one of the best success components, using high quality protein, complex carbs and minerals.
  • Get plenty of sleep
  • Drink plenty of water. Your goal should be 3-4 quarts per day.
  • If you don’t like body building then this may not be the way for you to get your exercise. You are always going to be more successful if you enjoy the particular exercise in which you are participating.

There was a time where people thought weight lifting for children stunted their growth but that has been disproved. Research has reveled that younger athletes can gain strength with lower intensities than older athletes. The studies have shown multiple benefits for teens. For instance, there have been fewer injuries in high school football for children who have been in weight training. Eastern European countries have found children to be healthier when they engage in proper weight training courses. The American Society of Pediatrics and the American Orthopedic Society for Sports medicine has cited that weight training can be positive for children as well.

Weight training for teens by al accounts is a win-win situation.

© 2010 Pamela Oglesby

More by this Author


Comments 32 comments

eovery profile image

eovery 6 years ago from MIddle of the Boondocks of Iowa

I would hate to mess with the child in the first picture.

Keep on hubbing!


Darlene Sabella profile image

Darlene Sabella 6 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

I am a teen in my senior mind, this is and excellent hub, I had 5 teens at the same time, what an experience. Thanks for this important hub, it is so important.


lctodd1947 profile image

lctodd1947 6 years ago from USA

I like it, I like it!!! Weight lifting is good and builds muscles...I did not know that teens were into this so much but now I do. Thank you so much for sharing...geart info


Cyndi 6 years ago

Great hub. I've been weight lifting for several years, being in my mid 40s now. Good info.


anglnwu profile image

anglnwu 6 years ago

Good tips on weight lifting for teens. Love the picture of the boy lifting weights--wow--what an achievement. Thanks!

BTW, did u get my message?


carolina muscle profile image

carolina muscle 6 years ago from Charlotte, North Carolina

haha... you got me with that pic of the little kid overhead pressing over 200 pounds.... you made me look twice!! LOL

Good post!


Pamela99 profile image

Pamela99 6 years ago from United States Author

Eovery, Darlene, Ictodd, Cybndi, Angiwu, Carolina, I appreciate everyone comments. Thanks.


Hello, hello, profile image

Hello, hello, 6 years ago from London, UK

An excellent and comprehensive hub. Thank you.


Pamela99 profile image

Pamela99 6 years ago from United States Author

Hello, Thank you for your comment.


RevLady profile image

RevLady 6 years ago from Lantana, Florida

A great fun kind of hub.

I think this is great for the young and young in heart. I do weights myself, well not lifting. I wear weights on wrists and ankles during my morning and evening walks. But I am thrilled to learn that so many of the young are into it. In a society where electronic toys are in such great demand, this is a great offset to the "lack of physical" requirement needed for the toys.

Great info. Pamela.

Forever His,


Pamela99 profile image

Pamela99 6 years ago from United States Author

Rev Lady, Thank you so much for your gracious comments. I was very pleased when doing the research to learn there was such a high number of youngsters doing weight lifting.


Michael Jay profile image

Michael Jay 6 years ago

Wow! This is a wonderful hub, Pamela! I never thought that teens are also very interested in weight lifting. Thanks for sharing this hub.


prasetio30 profile image

prasetio30 6 years ago from malang-indonesia

I think teenagers is the good age doing exercise regularly. They still grow up and taller with suitable exercise, like basketball and swimming. And of course they will get healthy body. thank you,Pamela for showing me great topic. you also have wonderful guidelines. Good work, my friend.


nancy_30 profile image

nancy_30 6 years ago from Georgia

Very good and informative hub. I remember when I was in high school all the boys wanted to take weight training for their gym class. I only seen a few girls take the class.


Pamela99 profile image

Pamela99 6 years ago from United States Author

Michael Jay, Prasetio and Nancy, Thanks you so much for your comments. Nancy, I think it is still more boys than girls. Girls use very light weights to tone muscles rather than build them up.


ehern33 profile image

ehern33 6 years ago

Great idea and motivation. Builds discipline besides muscle mass and general overall fitness. I did it when growing up, to bad I didn't always have an experienced trainer next to me so went on to other excersise routines.


Pamela99 profile image

Pamela99 6 years ago from United States Author

Ehern, Thanks so much for your comments. I think they have a lot more available trainers these days.


JannyC profile image

JannyC 6 years ago

educational I learned something.


Pamela99 profile image

Pamela99 6 years ago from United States Author

Janny, Thanks for you comment.


jordan 6 years ago

i wish i would have started when i was in high school! crap!


Pamela99 profile image

Pamela99 6 years ago from United States Author

Jordan, It is never to late to start. I have seen older people make good progress starting late in life and building up their muscles by being consistent with their work outs. Good luck to you and thank you for your comment.


habee profile image

habee 6 years ago from Georgia

I did a little weight lifting as a teen, but didn't get serious about it till I was in my forties. Great hub!


Pamela99 profile image

Pamela99 6 years ago from United States Author

Habee, I was a yo-yo exerciser just like with the dieting until about 10 years ago. I feel so much better when I do exercise although I don't do too much with weighs because of arthritis. Then, its light weights with limited repetition which is better than not doing anything. Thanks for your comment.


Support Med. profile image

Support Med. 6 years ago from Michigan

Interesting hub. I don't do much with weights either, if/when I do they are the little-bitty ones.


joecseko profile image

joecseko 6 years ago from New York, USA, Earth

"Don’t neglect any part of the body with training. You strive for bigger arms, chest, legs and a strong back. You can add sports specific training to the general exercise to build muscles for a particular sport."

Now THAT is a profound quote. As a twenty year carpenter, seven year martial artist, and lifting for twenty six years (competed in powerlifting since 96), I have to agree that most don't understand many of the points you've made.

Compound movements are important for all of the above mentioned goals, as are nutrition (I include hydration, as you noted) and rest. I'm happy to have read an article on Hub Pages in regards to weight training that really is founded on facts.

Peruse the site. It ain't pretty!

Anyway, good job.


Pamela99 profile image

Pamela99 6 years ago from United States Author

Suppportmed and Joe, Thank you for your comments. And, Joe, great advice. Thanks.


rubenrubert profile image

rubenrubert 5 years ago

very interesting Hub . Thanks for the info

http://hubpages.com/health/gainingmusclemass


Pamela99 profile image

Pamela99 5 years ago from United States Author

rubenrubert, I'm glad you liked the hub. Thanks for your comment.


MosLadder profile image

MosLadder 5 years ago from Irvine, CA

Well done, great info!


Pamela99 profile image

Pamela99 5 years ago from United States Author

MosLadder, Thank you so much for your comment.


Robert Erich profile image

Robert Erich 4 years ago from California

I think this is a great hub. I remember my first few times at the gym, it was certainly intimidating when your entire body is the size of everyone elses arms.

Voted up and shared!


Pamela99 profile image

Pamela99 4 years ago from United States Author

Robert, I can imagine the first times at the gym were intimidating. Thanks for your comments.

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working