But a young body can sometimes be unwieldy. That means first learning the basic movement patterns, with the only load being your own body weight or very light yes, light! These include lower-body squatting and hinging, the upper-body pulls of rowing and pull-ups or pulldowns, and the upper-body pushes of pushups, overhead presses, and chest presses.
You also want to take a day off at least every two days, to allow your muscles time to rest and recover. A traditional body-part-a-day split is actually counter-productive for encouraging a growing body to fill out, because the muscles can handle and should be stimulated more than once a week.
In fact, strength training is encouraged when weight loss is the goal, for several reasons. First, building muscle stimulates the metabolism, which will encourage more calorie burning in the body even at rest. You may be young, but learning correct form and technique now can help prevent future injuries.
She's also a personal trainer, master yoga instructor, run coach, group fitness instructor and Ironman triathlete. By Andrea Boldt Updated May 10, Listen to your body rather than trying to compete with friends. Lifting more weight than you can handle can lead to injury.
Drink plenty of water before, after and during your workouts. If you can't perform each rep with perfect form, use a lighter weight. If you're unsure about your form, seek the help of a personal trainer. Related Articles. When I was a teen, I not only thought the exact opposite of that notion, I took it to extremes.
I loved training. Two and sometimes three-hour-long sessions were common, six days per week. I was a high-volume trainer, and fell in love with the pump of blood into my muscles. I knew nothing of regulating load, volume, fatigue, or proper recovery. All I knew was that I loved to train. Of course, nothing teaches us lessons better than experience combined with time. Training volume, loads, frequency, and recovery all need to be considered to get the most from your training.
Overanalyzing every excruciating detail will only leave you frustrated and never completely comfortable. All you need is a logical, sane approach when designing a program.
No special bells and whistles required, just basic, multi-joint exercises combined with a progression mindset. As with most things in life, moderation usually prevails, and that goes for your training as well.
There are countless useful programs out there, but heed a few hard and fast rules before pressing start:. As a young and upcoming lifter, you will have to learn to control your own ego. You walk into any gym and see bigger, stronger bodies all around; seasoned lifters who seem lightyears ahead of where you are currently. I was no different. Some teens bulk up when they do strength-training exercises, but you may have a body type that will prevent you from ever looking like a muscular model.
The most important tip to keep in mind is not to overextend yourself. Pair up with a certified physical trainer who can help you stay safe and healthy and reach an optimal body weight based on your individual needs. Begin strength training by doing only body weight exercises such as sit-ups and pull-ups prior to lifting weights. Once your trainer says you're ready to progress, practice proper lifting techniques before you add weight to the machines and try basic weight lifting exercises such as lat pull-downs and bench presses.
Only do three sets of eight to ten repetitions of each exercise to start with, begin with a light weight for your warmup set and then slightly increase the weight for your next two sets. You can add more weight once you are able to comfortably perform 15 repetitions in proper form. Target all major muscle groups, including your arms, shoulders, legs, back, chest and abs.
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