ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Weight Training for Teens a Win-Win Situation

Updated on July 7, 2019
Pamela99 profile image

After 22 years as an RN, I now write about medical issues and new medical advances. Diet, exercise, treatment, and lifestyle are important.

Cute Child Weight Lifter

source dailymail
source dailymail

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.

How Teens Can Get In Killer Shape

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


Supervised Training

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 a number of reps you are doing. Let the muscles rest a day in between workouts.

  • Properly designed and supervised a 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 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 them throughout their lives.

What is Strength Training and is it Safe for Kids?

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 healthily 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 bodybuilding 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 revealed 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 all accounts is a win-win situation.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2010 Pamela Oglesby


Submit a Comment
  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    2 years ago from Sunny Florida

    Thanks for your comment.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    7 years ago from Sunny Florida

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

  • Robert Erich profile image

    Robert Erich 

    7 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 imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    MosLadder, Thank you so much for your comment.

  • MosLadder profile image

    Chris Montgomery 

    8 years ago from Irvine, CA

    Well done, great info!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    9 years ago from Sunny Florida

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

  • rubenrubert profile image


    9 years ago

    very interesting Hub . Thanks for the info

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

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

  • joecseko profile image

    Joe Cseko jr 

    10 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.

  • Support Med. profile image

    Support Med. 

    10 years ago from Michigan

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

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    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.

  • habee profile image

    Holle Abee 

    10 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 imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    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.

  • profile image


    10 years ago

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

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Janny, Thanks for you comment.

  • JannyC profile image


    10 years ago

    educational I learned something.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

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

  • ehern33 profile image


    10 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 imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    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.

  • nancy_30 profile image


    10 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.

  • prasetio30 profile image


    10 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.

  • Michael Jay profile image

    Michael Jay 

    10 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.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    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.

  • RevLady profile image


    10 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 imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Hello, Thank you for your comment.

  • Hello, hello, profile image

    Hello, hello, 

    10 years ago from London, UK

    An excellent and comprehensive hub. Thank you.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

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

  • carolina muscle profile image

    carolina muscle 

    10 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!

  • anglnwu profile image


    10 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?

  • profile image


    10 years ago

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

  • lctodd1947 profile image

    Linda Todd 

    10 years ago from Charleston

    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

  • Darlene Sabella profile image

    Darlene Sabella 

    10 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.

  • eovery profile image


    10 years ago from MIddle of the Boondocks of Iowa

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

    Keep on hubbing!


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)