7 Ways for Teenagers to Get Stronger

7-ways-for-teenagers-to-get-strongerThere are many methods that help teenagers to build strength. Teenagers find themselves smack-bang in the middle of the most dramatic phase of human growth as they make the transition from childhood to adulthood.

During this exciting growth phase teenage athletes can build strength quickly if they engage in the right type of training programme.

This article will help teenagers to build strength safely, by focusing on 7 of the most important factors.

Focus on the major muscle groups

Try to focus on the major muscle groups. It is important to focus on the major muscle groups in order to build strength effectively. This can be done with body weight exercises and weights, however, anyone under 18 years of age should be cautious of using weights (as they are still growing).

The major muscle groups in the human body are the shoulders, legs, back, chest and arms. With body weight training, the best ways to hit these muscle groups are simple pushups, handstands, squats, pull-ups and sit-ups. All these can be done without additional weights or expensive exercise equipment.

Don’t over train

You should avoid over-training as it can have a negative impact and can leave your body vulnerable to injury. Over-training is one of the biggest reasons that teenagers fail to reach their strength training goals.

Over-training is the process of not allowing the body adequate time to recover and repair. It is a major problem for many strength athletes, but it is even more problematic for teenagers who require more rest and sleep as their body grows rapidly moving from childhood to adult (and the body needs to have resources to recover).

Don’t get distracted

Try to focus on your goals. In order to build strength, it is important to have training consistency and persistency. This means that getting distracted will have a severe negative effect on your strength training progress. When training, it is important to be single-minded and focused on your objective. Try not to chat or joke around with others in the gym.

Train legs as well as upper body

Don’t simply work your arms, shoulders and chest. In order to gain all-round strength , the legs must be trained as much as the upper body. Oftentimes, teenagers prefer to build the upper body, but realize that training the legs are the foundation of strength, as they are the largest muscles of the body.

Train at weekends instead of partying!

If you’re serious about your training then “everything in moderation”. We all recognise that teenagers enjoy socialising and going to parties, but if you’re serious about getting fitter and stronger, don’t forget your training… this is a very useful concept to consider.

Have days for cardio

Don’t forget your cardiovascular fitness. As well as training for strength, cardio training is also very important as it actually helps with strength building.

Cardio routines should be used a number of times per week in order to increase the intake of oxygen through the body, and to improve the health of the heart. It also helps to keep fat levels to a minimum, and aid with good circulation.

Sports supplements

Using good quality, carefully selected sports supplements can be a very useful tool in order to help you build muscle and strength, but this is should only be done after careful consideration of all the facts. For example, it is perfectly healthy for teenagers to use vitamins and mineral supplements. Likewise teenagers may will benefit from drinking whey protein shakes following a tough training session, as it will help them to recover and repair damaged muscle tissue. As for other, more exotic supplements you should ideally consult a trained nutritionist before taking them.


Using the 7 methods of building strength listed here will certainly help teenagers to build strength over time. Good luck in your efforts to build strength and become a stronger athlete.

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Get in touch now for more information, our team of sports scientists and nutritionists are always happy to help…