Weight Lifting Tips For Teens

Most people begin weight lifting in their teens, inspired by the chiseled physique of an athlete or movie star. You search for their specific diet and exercise routines, and try your best to do what they do.

It’s important to keep someone else’s success in context. Someone with a lean, chiseled physique has likely been training for years and even decades. There’s a foundation of knowledge and experience allowing them to train at very high levels.

If you’re new to weight lifting, or you want to improve your progress, it’s important to have a good grasp of the fundamental basics especially if you’re still growing.

Here’s some important weight lifting tips for teens.

How To Get Bigger

Rep Range

Your goal is to damage your muscles enough to influence the addition of new muscle tissue. This process, known as muscle hypertrophy, is most efficient in higher rep ranges.

It’s also why power lifters, and the strongest guys in the gym, aren’t always the biggest. Those guys like to work in low rep ranges, and bang out super heavy weight.

Reps For Mass: 10-12 reps per set

Related: Weight loss for teenagers


You’ll find it very challenging to add significant muscle mass without significantly increasing your calorie consumption. You can still build muscle, and you can definitely get stronger without eating more, but your progress will be limited by the lack of protein and other nutrients.

Eat More:

– Chicken
– Fish
– Brown Rice
– Vegetables


One of the more overlooked aspects in the building process, is rest. You damage your muscles when you workout, and supply the needed nutrients to grow when you eat. The actual process of repairing, and building new muscle tissue happens when you sleep.

Give rest, and sleep, the same priority as exercise if you want to have consistent gains.

See Also: How to add 1″ to your biceps

Workout Routines

One of the more common problems when you begin weight training is to do too much, too often. We want to get bigger, leaner, and look like a superhero as soon as possible. This leads to over-training, and diminished progress.

The most basic weight training concept is to split your work by muscle groups. Full body workouts are ideal for sports like crossfit, and improving athletic performance, but they’re counter-productive to building new muscle mass.

Your muscles need time to recover. If they’re under constant stress, either directly or indirectly, it inhibits the growth of new tissue.

Basic Split

Monday: Legs
Tuesday: Chest
Wednesday: Back
Thursday: Cardio/Off Day
Friday: Shoulders
Saturday: Arms
Sunday: Cardio/Off Day

You can tailor your specific routine and workout splits to your preference, but avoid giving too much indirect work to a muscle group you just punished.

For example, biceps get a lot of indirect work during back exercises. If you decide to train your back the day after biceps, you’ll limit your progress due to bicep fatigue.

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