How to Lift Weights as a Teenager

Your teenage years are a great time to start exercising to build muscle and gain strength. After starting puberty, the body produces enough hormones for visible results with weightlifting. With any new sport or physical activity, it's important to start slowly and increase stamina gradually to avoid injury. Building muscle requires a two-part approach, combining exercise with proper nutrition.

Instructions

• 1

  Weigh yourself, and take body measurements so you can track your progress. Schedule weight training three times per week for about one hour, including warm-up and cool-down periods. A partner can help you learn proper technique and avoid injury. Start slowly to avoid damaging your tendons, bones and joints; because you are still growing, it can be easy to strain them. If something doesn't feel right, stop your training session.

• 2

  Begin each workout with a 10-minute warm-up to get your muscles ready to work. Use the treadmill or stationary bike to start. You'll want to raise your heart rate before you start lifting weights to prepare your body for more rigorous activity.

• 3

  Use light free weights, and aim for three sets of 10 to 15 repetitions on each exercise. Most weight machines are designed for adults, so free weights might be a better option. Although you want to train your entire body, focus on one major muscle group per session. Start with your upper body, including arms and shoulders. The next session, work your lower body using the muscles of the legs and glutes, and spend your third session of the week working your abs and back. Focus on proper technique and working with control.

• 4

  Spend the last 10 to 15 minutes of your workout stretching as a cool-down for your muscles. This will help keep your body flexible. Delayed-onset muscle soreness is normal two to three days after lifting weights, especially as your body adapts to the new activity.

• 5

  Eat a healthy diet that includes a variety of fruits, vegetables, whole grains, low-fat dairy and lean protein. As a teen, you might need to add more calories to your diet for growth and to replace calories burned during exercise. Lean red meats, fortified cereals and leafy green vegetables will provide needed iron to carry oxygen to your muscles, and dairy products that contain calcium might help prevent stress fractures. Choose nutrient-dense whole foods instead of processed foods that contain refined sugars or artificial substances.