How Can a Teenager Get Stronger?

Teenagers are smack-bang in the middle of an explosive growth phase that offers them the opportunity to build lean muscle and get stronger. However, it’s crucial to implement the right strategies to maximize gains and avoid injuries.

There are several ways that a teenager can get stronger, including following a specific program, eating well, and keeping up with proper rest and recovery. All of these are essential to building strong muscles and a healthy body, according to the American Academy of Family Physicians.

Achieving strength goals as a teen requires patience, consistency and persistence. It’s also important to set goals that are realistic, and to stick with a training plan that focuses on quality.

If you’re serious about improving your strength as a teen, consider hiring a trainer to develop and execute an exercise program that is safe and effective for your individual needs. Certified strength-training coaches understand the hormonal, physiological and skeletal factors influencing teen strength development and know how to use them to optimize results.

They can design a routine that will meet your goals while also allowing you to fit it into your schedule, says Stanford Children’s Health. They can also help you maintain a balanced diet and teach you how to get enough sleep and rest, both of which are vital for building strength.

It’s also helpful to work out with friends and a coach, which can improve your motivation and accountability. But it’s also crucial to stay focused on your workouts, and to avoid distractions during sessions.

You should focus on a variety of exercises that will engage multiple muscle groups and help you strengthen them all. This will result in more efficient muscle growth and better body control, reports the American Council on Exercise.

Start slowly with lighter weights to allow for good form and control, and progress to heavier loads over time. This approach will allow you to increase your strength while not putting undue stress on developing joints.

Make sure to do a warm-up before each exercise. This will prepare your body and mind for the exercise by increasing blood flow to the muscles, reducing inflammation and improving flexibility.

In addition to this, it’s also important to take breaks during a session so that your muscles have an opportunity to rest and recover. This can include taking a walk, stretching or simply sitting in the shower for 10 minutes before your next workout.

You should also drink plenty of water during your workouts. This will help keep you hydrated, which is important for avoiding muscle soreness after a workout.

Aside from water, you should also consume plenty of protein and carbohydrates to fuel your muscles, notes the American College of Sports Medicine. These nutrients are important for physical and mental growth, and can boost muscle mass while reducing the risk of injury.

One of the most common mistakes that teens make when trying to get stronger is attempting to lift too much weight. They’re tempted to jump from one workout to another, using different sets and reps each time, and trying to improve their strength by adding more volume, says Kielbaso. This can be dangerous, because it’s easy to get frustrated with lack of progress and ultimately give up.