- Exercise & Fitness
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
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
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
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.
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© 2010 Pamela Oglesby