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Weight Training for Teens a Win-Win Situation

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 him 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 have 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.


Pamela Oglesby (author) from Sunny Florida on August 03, 2017:

Thanks for your comment.

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Pamela Oglesby (author) from Sunny Florida on April 26, 2012:

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

Robert Erich from California on April 26, 2012:

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!

Pamela Oglesby (author) from Sunny Florida on May 16, 2011:

MosLadder, Thank you so much for your comment.

Chris Montgomery from Irvine, CA on May 16, 2011:

Well done, great info!

Pamela Oglesby (author) from Sunny Florida on March 09, 2011:

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

rubenrubert on March 08, 2011:

very interesting Hub . Thanks for the info

Pamela Oglesby (author) from Sunny Florida on April 02, 2010:

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

Joe Cseko jr from New York, USA, Earth on March 30, 2010:

"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. from Michigan on March 29, 2010:

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

Pamela Oglesby (author) from Sunny Florida on March 20, 2010:

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.

Holle Abee from Georgia on March 20, 2010:

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

Pamela Oglesby (author) from Sunny Florida on March 19, 2010:

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.

jordan on March 19, 2010:

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

Pamela Oglesby (author) from Sunny Florida on March 17, 2010:

Janny, Thanks for you comment.

JannyC on March 17, 2010:

educational I learned something.

Pamela Oglesby (author) from Sunny Florida on March 17, 2010:

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

ehern33 on March 17, 2010:

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.

Pamela Oglesby (author) from Sunny Florida on March 17, 2010:

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 from Georgia on March 17, 2010:

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 from malang-indonesia on March 17, 2010:

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 on March 17, 2010:

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

Pamela Oglesby (author) from Sunny Florida on March 17, 2010:

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 from Lantana, Florida on March 17, 2010:

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,

Pamela Oglesby (author) from Sunny Florida on March 17, 2010:

Hello, Thank you for your comment.

Hello, hello, from London, UK on March 17, 2010:

An excellent and comprehensive hub. Thank you.

Pamela Oglesby (author) from Sunny Florida on March 17, 2010:

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

carolina muscle from Charlotte, North Carolina on March 17, 2010:

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 on March 16, 2010:

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?

Cyndi on March 16, 2010:

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

Linda Todd from Charleston on March 16, 2010:

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 from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ... on March 16, 2010:

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 from MIddle of the Boondocks of Iowa on March 16, 2010:

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

Keep on hubbing!

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