How heavy should weights be for thirteen year old boy?
How Heavy Should Weights Be for Thirteen Year Old Boys?
The general rule of thumb for weightlifting for teenagers is to start with a weight that is light enough to allow the teenager to perform 8-12 repetitions with good form. As the teenager gets stronger, the weight can be gradually increased.
Body Weight Percentage
Another option is to use a body weight percentage-based approach. For example, a 13-year-old boy who weighs 100 pounds could start with weights that are 50% of his body weight, or 50 pounds. As the boy gets stronger, the weights can be increased to 60%, 70%, or even 80% of his body weight.
Rep Ranges and Training Splits
When programming weightlifting for teenagers, it is also important to consider rep ranges and training splits. For example, a beginner teenager might start with a full-body workout two times per week, focusing on compound exercises like squats, deadlifts, bench press, and overhead press. As the teenager progresses, he can move to a more advanced split, such as an upper-lower split or a push-pull-legs split.
Start Light and Progress Slowly
It is important to start teenagers with light weights and gradually increase the weights as they get stronger. Lifting too heavy too soon can lead to injuries. It is also important to focus on proper form to avoid injuries.
Tips for Weightlifting for Teenagers
Here are some tips for weightlifting for teenagers:
- Start with light weights and gradually increase them over time.
- Focus on proper form to avoid injuries.
- Drink plenty of water before, during, and after workouts.
- Eat a healthy diet to fuel your workouts.
- Get enough sleep so your body can recover.
- Talk to your parents or other adults if you have any questions about weightlifting.
Benefits of Strength Training for Teenagers
Strength training has many benefits for teenagers, including:
- Increased bone density
- Reduced risk of injuries
- Improved sports performance
- Increased muscle mass
- Improved strength
- Improved cardiovascular health
- Increased self-confidence
Conclusion
Weightlifting can be a great way for teenagers to improve their overall health and fitness. By following these tips, you can help your teenager get the most out of weightlifting and avoid any potential risks.