Weight Training for Teenagers
From LoveToKnow Teens
If you want to start lifting weights as part of your workout routine, it's important to learn about weight training for teenagers. Study the three different ways you can weight train, the benefits of including weightlifting in your workout and precautions you should take to keep yourself safe while building strength and muscle mass.
The Benefits of Weight Training for Teenagers
To achieve a total body workout, you should include aerobic and flexibility exercises along with weightlifting. Aerobic exercises help strengthen your heart and lungs while flexibility exercises improve the mobility of your joints. Weight training adds in the following benefits:
- Improves self-esteem
- Increases strength and stamina
- Decreases bone related illnesses such as osteoporosis
- Develops muscle mass
- Decreases body fat
- Increases your ability to burn calories
How to Weight Train as a Teenager
If you haven't reached puberty yet, you will not be able to build the muscles that you see in the magazines. This is because puberty causes your body to produce different hormones that transition your body into adulthood along with the ability to build muscle mass. While you may not be able to become a muscle man or woman, you can still lift weights to increase your strength and stamina.
If you have hit puberty, you will see the result of weightlifting as well as feel it in your strength and endurance. You can lift weights three different ways:
- Free weights (dumbbells, barbells, and weight plates)
- Machine weights
- Body resistance with resistance bands
It's important to know that if you use free weights you will be able to target more muscle groups than you will with weight machines, which only target specific muscles.
Your Weight Training Workout
To help prevent injury, always start your workout with cardiovascular exercise for at least 10 minutes. You also need to end your work with a cool down such as stretching.
With weight training, you should lift weights three times a week. Your workout should last from 20 minutes to one hour depending on how long you have been weight training. If you just started weightlifting, 20 minutes should be enough time to get your muscles used to the new activity without overdoing it.
Beware of doing too much too soon. Your body is still growing and developing so it's important that you don't hurt yourself. It is possible to permanently damage yourself if you don't take the proper precautions. Be sure to discuss your exercise plans with your parents and doctor.
One of the best ways to ensure that you don't do too much is to alternate the muscle groups you work on. You want to give each muscle group a day of rest in between weightlifting. You can work out your legs one day, your chest and back the next, arms and shoulders the day after that and then return to your legs.
When you first start your workout, lift low weights with high repetition (the number of times you lift). This will help you trim up and be physically fit. Once your body has built up some muscle strength, you can start to lift heavier weight with less repetition to increase your muscle mass, which is how you bulk up.
Never lift more than what you can't put down with control. It's always important to have someone spot you so if your muscles lock up, the spotter can take the weight from you. If at any time, you feel pain or you hear a "pop" when lifting, stop immediately, and seek medical attention.
Nutrition while Weight Training
Weight training for teenagers also includes eating healthy. To build muscle and increase strength, you need to provide your body with the fuel it needs. You need to eat a well balanced diet high in protein and complex carbohydrates. You can also take multivitamins with minerals for added nutrition.
You must drink at least three to four liters of water a day. Water makes up most of your body and that includes your muscles. You may be more prone to injury if you don't take in the water that it needs.
Before You Start Weight Training
Before starting weight training for teenagers, see your doctor for a physical exam. Your doctor will be able to give you recommendations on what your limitations are when lifting so you don't injure yourself.
It's important to know that you won't see or feel results overnight. It takes time for your body to react to the new demands you are putting on it and build up muscle to be able to handle your new workout routine. Give yourself time and don't be discouraged if you don't get the results you want as quickly as you want –you will feel and look the way you want in time.
Learn More
This page has been accessed 995 times. This page was last modified 17:33, 8 May 2009.
© 2006-2009 LoveToKnow Corp.
Print this page
Follow ltk on twitter
Visit us on facebook