Weightlifting Program For Young Teens - Prevent Injuries, Allow Proper Growth and Strengthen Muscles
The bones start fusing at pre-puberty and are completely fused over the twenties. Exercise has minimal influence on bone lengthening, but affects bone width and bone density by storing more minerals thus augmenting their strength.
Muscles experience a growth spurt at puberty, as consequence of natural increase of testosterone productions. Besides, this phase of life is characterized by an inner search of identity and ego development. Ego has to be left aside when weightlifting. Do not allow teenagers to lift heavy loads to demonstrate their strength, it could result in injuries. Young teenagers can benefit from a weightlifting program with minimal resistance.
The initial focus should be acquiring the proper techniques for all exercises.
Once the technique is learned, resistance can be gradually added still should be moderated.
Learning the proper breathing techniques is important to maximize the effects of the exercises.
On the other hand, this helps to control speed, which could lead to fast movements that could result in injuries.
Prefer full range and multi-joint exercises do diminish harm risks.
A weightlifting program for young teenagers should enhance overall muscle growth, resulting in a heterogeneous and balanced muscle mass growth. Hence, the bodybuilding training should be full body-focused and big muscle groups must be trained in the first place.
Each major muscle group should be trained. At least one exercise should be included for each major group. Muscle balance must be maintained in upper and lower muscle groups, we are seeking a harmonic muscle growth.
Multi-joint exercises involving larger muscles should be performed before moving onto single joint exercises that work smaller muscle masses.
To prevent muscle fatigue, the exercises must be arranged in an order that successive exercises do not work the same muscles.
Besides, you should alternate the days you work your different body parts to be sure you give your muscles enough time to recover and rest. Muscles grow during resting period.
If you are teenager starting weightlifting training, do not perform resistance training to the point of failure. We want to avoid muscular fatigue and muscular injuries.
Low sets with more reps are best for teens; train each exercise in 1 set of 15 reps or 2 sets of 10. Rest 60 seconds between the two sets.
Of course, if a young teen wants to start weightlifting program nutrition must be adequate for a healthy outcome.
Vitamins and minerals should be included, calorie intake should compensate the demands of training, proteins and carbohydrates will be the source of energy of muscle growth, calcium a necessity for bones growth and fats must be included but in the form of unsaturated ones. We advice that teens stay out of supplements but get the nutrients the natural way: eating healthy meals cooked my your mom.
