The teenage is marked as the period of growth and development as it goes through physical changes and self-discovery. However, strengthening the teen muscle at a younger age requires full consideration and guidance to eliminate the stress of serious consequences. Most of teenager mistakes for muscle building as they watch videos of the bodybuilder and tries to look like them. But overworkout can cause injuries and harm the muscles. So, in this guide, we have covered the basics for teen muscle.
Is Muscle Building Safe for Teenagers
During the challenging teenage years, young individuals can be very passionate and eager to achieve many things, including building muscle. However, it’s crucial to seek guidance when you try to start working out for teen muscle development.
Bodybuilding during adolescence isn’t inherently dangerous, but it can potentially affect growth if taken to an extreme that drains all the body’s energy. The teenage years are a period of rapid and significant physical and emotional development, which demands a lot of energy. Therefore, it’s essential to monitor your workout routine during your teenage years closely.
Equipment for Teen Muscle Training
Dumbbells: Versatile for various exercises and available in different weights.
Barbells: Suitable for compound exercises like squats, deadlifts, and bench presses.
Resistance Bands: These portable, elastic bands provide variable resistance and can be used for both upper and lower body exercises.
Kettlebells: Great for functional training, kettlebells offer a unique grip and can be used for swings, snatches, and Turkish get-ups.
Weight Plates: Used with barbells and weight machines, weight plates can be added or removed to adjust resistance.
Cable Machines: Offer adjustable pulley systems for a wide range of exercises targeting different muscle groups.
Medicine Balls: Used for functional training and core exercises, medicine balls come in various weights.
Bench: An adjustable bench is essential for chest presses, incline/decline exercises, and seated workouts.
Power Rack: Ideal for squats, pull-ups, and other compound exercises, power racks provide safety and versatility.
Smith Machine: A guided barbell system with fixed vertical movement, promoting stability during lifts.
Pull-Up Bar: Useful for pull-ups, chin-ups, and hanging leg raises to strengthen the upper body.
Basics For Teen Muscle Development
Teen muscles do not grow as fast as older ones, so it is important to wait for results and work out patiently. So, consider guidance and build a simple routine for healthy results. However, we have mentioned basics for teen muscle to consider before starting.
Read in detail below section:
Train Your Brain
Many teenagers, once they set their minds to it, will eagerly hit the gym. While enthusiasm is great, there’s a crucial concept you must grasp before you start lifting weights: progression. “You need to know when to increase and when to hold back,” Kielbaso advises. “Many young guys are more focused on showing their strength rather than actually building it, and they’re eager to compete with others in terms of lifting capacity rather than prioritizing safety.” So, when you step into the gym, leave your ego behind and make a commitment to start slowly, especially in the beginning, for the best results.
Consult a Specialist
Consulting a specialist is a wise decision when addressing specific health or fitness concerns. Specialists, whether in the medical field or the realm of fitness, possess in-depth knowledge and expertise in their respective areas. Their guidance can be invaluable in diagnosing, treating, or preventing health issues and optimizing your fitness goals. Whether you’re dealing with a medical condition, seeking to achieve particular fitness objectives, or require guidance on a specific aspect of your well-being, specialists can provide personalized recommendations and tailored solutions.
Starting slowly is very important. It’s not a good idea to dive headfirst into muscle building. Take your time and allow your body to prepare for this task gradually. Give your body sufficient time to adapt to the changes. Keep your approach moderate and sensible.
Eat Healthy Foods
Most people repeat the mistake of eating as they start eating more food. Building teen muscle needs simple food planning and a careful eating diet. It’s common to feel the urge to overeat to compensate for the energy you’re expending or to become overly concerned about calories. While it’s important to be mindful of unhealthy eating habits, teenagers shouldn’t starve themselves or strictly control their calorie intake. Your body is undergoing rapid growth and requires a substantial amount of energy to support this development. There’s no need to restrict your daily calorie intake. Instead, seek age-appropriate information before you begin your strength training journey.
Building muscle requires patience and consistency. Adults tend to see quicker results in their training due to higher testosterone levels, but teenagers will need more time because of their lower testosterone levels. However, it’s not a lost cause by any means. You will see progress; just be patient and give yourself the time needed to see the results bloom.
Impatience can disrupt your entire plan and diminish your enthusiasm. Maintain realistic expectations and stay committed. You will undoubtedly reach your goals.
Muscle Building Exercises for Teenagers
Squats: A compound exercise that targets the quadriceps, hamstrings, glutes, and lower back. Squats build lower body strength and stability.
Deadlifts: Another compound exercise that works the lower back, glutes, hamstrings, and various other muscle groups. Proper form is crucial to avoid injury.
Bench Press: An excellent exercise for the chest, shoulders, and triceps. It builds upper body strength.
Pull-Ups/Chin-Ups: These bodyweight exercises effectively work the back, biceps, and shoulders. They improve upper body strength and endurance.
Push-Ups: A versatile exercise for chest, shoulders, and triceps development. Variations like wide grip and diamond push-ups target different muscle groups.
Dumbbell Rows: Isolation exercise that targets the upper back and lats. It helps improve posture and balance muscle development.
Overhead Press: Targets the shoulders, triceps, and upper chest. It’s beneficial for building upper body strength and improving shoulder stability.
Leg Press: A machine-based exercise that focuses on the quadriceps, hamstrings, and glutes. It can be an alternative to squats for beginners.
Dumbbell Bicep Curls: An isolation exercise for building biceps. It’s a straightforward way to enhance arm strength.
Tricep Dips: Isolation exercise targeting the triceps. It can be performed on parallel bars or with a bench.
Teen muscle development is not a daunting task, but you have to be careful to reach your goals. You can consider a balanced routine that combines compound and isolation exercises that promote muscle and overall well-being. However, it’s crucial to prioritize safety, technique, and gradual progression in weight and intensity. Alongside a consistent workout regimen, a nutritious diet, sufficient rest, and consultation with fitness professionals or healthcare providers should not be overlooked. You can start slowly and wait for the results.