Regardless of your age, building muscle is one of the best ways to improve your health and fitness. Teenagers, in particular, can benefit from a solid workout plan that will make them feel stronger and more confident.
Muscle building is not the same as bulking up, and a training program should be tailored to suit your goals. If you want to bulk up, then your plan should include a lot of heavy lifting and resistance exercises, while if you’re looking to get lean, then it should be more focused on bodyweight movements and calisthenics.
Time Restraints
Teenagers tend to be incredibly busy with school, friends, and other responsibilities that can interfere with their training time. However, if they’re interested in building strength and muscle mass, then they should aim to train 3 days a week with full-body routines that incorporate a variety of different muscle groups.
The Most Important Factor to Consider
When writing a teen’s training plan, there are two major factors that must be taken into consideration: puberty and time constraints. These are both crucial for teens and will influence the way they should train, including the types of exercises and rep schemes used.
Stage 4 Youth & Teens
The biggest issue for most teens when it comes to training is a lack of confidence. They might feel like they don’t have the strength or muscles that their peers do, or they might be embarrassed about how they look. These are all common emotions that many teenagers go through during their transition from childhood to adulthood, and a good workout routine can help them build self-confidence and get over these feelings.
In terms of weightlifting, the most important factor to keep in mind is that a young person should start out with lighter loads and work their way up. They should also avoid doing reps that are too high in their initial stages of training as this can cause them to lose motivation and become discouraged.
To achieve the best results, it’s essential to ensure that they’re consuming plenty of calories and protein after each workout. This will allow their bodies to repair and grow stronger after each session.
This is especially important if they’re trying to build up their muscle mass, as the process of muscle growth can take time and consistency. This is why it’s important for them to make a commitment to training every single day, even if it means they miss a few days.
A great way to boost their nutrition is to get them involved in meal prep. This will give them a greater understanding of what they should be eating and how much, and will enable them to develop healthy habits that they can carry with them throughout their lives.
If they’re struggling to stick with a diet or they simply aren’t getting the nutrition they need, then it’s a good idea to get them started on a supplement regimen. These can be supplements such as BCAAs, glutamine or amino acids that are known for their benefits in muscle recovery and repair.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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