Disclaimer: Weightlifting for teenagers can be a very controversial subject.
If you are a teenager under the age of 18…
Please ask your doctor and legal guardian about your choice to lift weights.
All of the information on this page is for informational purposes only.
You need to consult your doctor before beginning any type of exercise program.
The teenage years are a great time to start weightlifting. It's actually the absolute best time to start!!! Weightlifting for teenagers is not going to be much different than weightlifting for a person in their 20's, 30's, or even 40's.
The Same Muscle Building Techniques are Used for Teenagers
Teenagers will still use the same techniques for building muscle that any other person would use.
Teenagers and weightlifting go great together because of the hormonal advantage teenagers have at their ages.
Raging hormones lead to a much greater muscle building environment!!!
Lifting weights as a teenager can be compared to a person in their 40's lifting weights and taking super supplements (steroids). That's how big an advantage you have when weight lifting as a teenager.
Weightlifting Guidelines For Teenagers
You will want to follow all the muscle building principles included in the WLC System.
I will go over these principles quickly as an overview.
Rule #1: Weightlifting Is For Building Muscle
As I've said before, weightlifting for teenagers should always focus on building muscle. Lift weights to build muscle. Do not lift weights to lose fat.
Use diet and cardio for fat loss along with weight lifting.
When you step in the gym to lift weights, your focus will always be on building muscle.
Do not simply lift weights to burn calories. Building muscle alone will burn more calories than you giving a weak effort in the gym just to burn calories.
The more muscle you build, the more calories your body will burn. So, focus on building muscle. Use diet and cardio for fat burning purposes.
Put forth your greatest effort to get stronger in the gym.
Rule #2: Focus On Getting Stronger To Build Muscle
To build muscle, you have to focus on getting stronger on each and every exercise.
Choose the best compound exercises, and focus on getting stronger on those exercises. Do not waste your time with all of those isolation exercises.
As a teenager, you want to build a strong base. Compound exercises will build you that base.
Follow the guidelines in the WLC System Manual. Choose your exercises carefully and make sure you aren't wasting time with isolation exercises. Use compound weight training exercises only.
Squats, deadlifts, bench press, rows, overhead press, dips, and pull ups.
Then focus on adding weight to the bar or dumbbells each workout. When you can no longer add weight to the bar, which should take you several months or longer, follow the rules within the WLC System Manual.
The WLC System has you decrease reps over time so you can continue to lift more weight over time.
Rule #3: Diet Is Very Important
You must have a calorie surplus to gain weight and build more muscle.
If you are trying to get bigger, focus on gaining a pound to two pounds per week. If you are trying to lose weight because your doctor told you that you're overweight, focus on losing around a pound or two per week.
Weigh yourself once per week under the same conditions (morning after waking up), and either increase your food intake to gain weight or decrease your food intake to lose weight.
Monitor your body weight each week and adjust the amount of food you eat accordingly.
Eat a nutritious diet high in protein, fruits, and especially vegetables. Protein should be your number one priority along with water intake.
Fruits and vegetables are very important for building muscle because they contain nutrients your body needs to build muscle. Never eat junk food when trying to gain weight.
Lifetime Benefits Of Weightlifting For Teenagers
The teenage years are the best time for someone to start weightlifting. Building muscle will make you stronger for the rest of your life.
Eating a diet packed full of nutritious foods and doing your cardiovascular exercise will lead to decreased body fat. Weightlifting, diet, and cardio all lead to a very healthy lifestyle.
Developing this healthy lifestyle at an early age will lead to a longer and healthier life. You'll be much more active because you'll feel great about yourself. You'll have more confidence in school and an even greater confidence when you interview for your first big job.
Weightlifting really does benefit everyone more than you believe.
Self confidence is a powerful thing to have. Being strong and looking great makes you feel great. Live a long and HAPPY life with a healthy lifestyle. Set an example for your friends and family.