How to Create a Teenage Workout for Muscle Building

When it comes to creating workouts for teenage bodies, the typical approach to exercise has to adjust to keep the teenager interested and also help her achieve goals. Muscle building workouts can give a teenager a healthy start to her life while training her how to maintain her body in the future. Creating a teenage workout for muscle building should incorporate workouts that produce results without overworking the teenager's body.

Instructions

1. Incorporate cardiovascular and warm-up exercises. Along with proper stretching, a teenage muscle building workout should include at least seven to 10 minutes of cardiovascular exercise in each training session. This can be achieved by doing jumping jacks, jogging, biking or other activities. Warm-up exercises like these will get their hearts pumping and promote good heart health as well.

2. Teach proper methods and techniques. One of the main focuses when making a muscle-building workout for a teenager should be instructing him on proper technique when performing exercises. Express the importance of full range of motion done in the correct manner, as this will help them to promote muscle growth in a shorter amount of time. Good technique when working out can also help to prevent injury, which is highly important to the teenager's future durability.

3. Use compound and full-body exercises. Exercises that work more than one muscle group at a time should be focused on and utilized as much as possible in a teenage workout. Exercises like push-ups, squats, pull-ups, leg lifts and dead lifts are essential to full body development. Developing the entire body should be the focus, rather than one specific area. Sport-specific exercises can also be used if the teenager is interested in a certain sport.

4. Lower the weight and elevate the repetitions. Since a teenager's body is not fully developed, it is important to put emphasis on body weight strength training (exercises that do not use weights) like push-ups, sit ups and pull-ups. When weight training is used, performing exercises with more repetitions (between eight and 15) and lower weight should be the objective until the teenager has matured.

5. Avoid supplementing fads. Encouraging a teenager to supplement her diet is a mistake, even when it comes to simply taking a multivitamin. Teenagers can be more susceptible to feeling like they need an edge, leading to use of performance-enhancing drugs that can destroy their young bodies. Instead of supplementing, encourage the teenager to get 100 percent of their dietary needs from healthy foods. Ensuring they drink plenty of water is also important to keep their systems flushing and hydrated.

Tips & Warnings

• Keep each workout session for a teenager under one hour no more than five times a week, to avoid overworking their bodies. Provide ample rest periods in between exercises unless circuit training is being utilized as a part of the workout.

• Ensure that the teenager is healthy enough to perform the exercise program you have made for them by getting a doctor's consultation before they begin.

Resources

• Find helpful tips on creating a workout for a teen here.
• Look for more info on teenage workouts at this site.