How can you put on muscle if 14 and 5 foot 4 inches weigh 130 pounds?

Here are some tips for building muscle if you're 14, 5'4", and weigh 130 pounds:

1. Start with a healthy diet. Eating a healthy diet is essential for gaining muscle. Make sure you're getting enough protein (about 0.8-1 gram per pound of body weight per day), carbohydrates, and healthy fats.

2. Lift weights regularly. Strength training is the best way to build muscle. Aim to lift weights at least twice per week, and focus on compound exercises that work multiple muscle groups at once, such as squats, deadlifts, bench presses, and overhead presses.

3. Get enough sleep. Sleep is essential for muscle growth. Aim for 8-10 hours of sleep per night.

4. Stay hydrated. Drink plenty of water throughout the day to stay hydrated.

5. Be patient. Building muscle takes time and effort. Don't get discouraged if you don't see results immediately. Just keep at it and you will eventually reach your goals.

Here are some additional tips for gaining muscle specifically for teenagers:

* Focus on compound exercises. Compound exercises work multiple muscle groups at once, which can help you build muscle more quickly. Some good compound exercises for teenagers include squats, deadlifts, bench presses, overhead presses, and pull-ups.

* Use a weight that is challenging but not too heavy. You should be able to do 8-12 repetitions of each exercise with good form. If you can't do 8 repetitions, the weight is too heavy. If you can do 12 repetitions easily, the weight is too light.

* Increase the weight gradually. As you get stronger, you can gradually increase the weight you lift. Aim to increase the weight by 5-10% every 2-3 weeks.

* Listen to your body. If you experience pain, stop the exercise and rest. It's important to listen to your body and avoid injuries.

* Talk to a doctor or trainer. If you have any concerns about gaining muscle, talk to a doctor or a qualified personal trainer.