The 7 best tips for teenagers who want to have an athletic, trained and healthy body.
Aktualisiert: Apr 13
If you want to know how to build muscle safely, effectively and healthily as a teenager, get a six pack and become stronger,
then you should read this article!
A differentiated strength training is not harmful for teenagers, on the contrary!
Don't worry about a six pack and a very low body fat percentage at the beginning.
Dietary supplements do not make an athletic-muscular body that creates
you only with proper nutrition and intelligent intensive training.
You certainly have the same goal as a lot of young boys your age and that is muscular, trained (six pack) and be strong, I'm right. And I'm sure you're jealous of all the well-trained guys on Instagram, Facebook & Co., right? Then you should try the trainings of SMISS-TRAINING from Salzburg.
Now you watch a lot of videos on YouTube & Co. of all sorts of tough guys who all have incredible bodies and that's exactly how you would like to look, at least in this direction. But now you have the problem that you don't know anymore what to train to get such a body because of the unbelievable number of fitness trends, because it's all so incredibly effective and super, right?!
CrossFit, Freeletics, BarBrothers, Calisthenics, Kettlebells and many more and of course not to forget the "normal" weight training in the gym.
What would be the best strength training for your goal to get a muscular, well-trained and athletic body? Without the danger of overtraining or damage caused by overload? Effective, safe and tested in practice for decades!
I can only recommend you the supposedly "old" way, namely a differentiated "oldschool" strength training with the heavy compound exercises or also called "The Big Five". This training has been the basis for all top athletes for decades and everything else that comes and goes in terms of fitness trends is to be seen as a specific sport or as fun and variety, but can never be the basis for a progressive training!
And again, teenagers can safely and effectively do intensive strength training!
So forget myths like teenagers should wait until they are 18 years old, otherwise there are problems with growth or it's bad for their joints and they can't build up any significant muscle at this age anyway!
The opposite of what many people claim is the case, strength training is one of the safest sports ever!
An overview of the current figures can be found in 20 studies that examined the injury frequency in various sports, with the result that in "oldschool" strength training per 1000 hours 1 injury occurs. This means that if you do 3 hours of strength training per week, you can train for about 7 years until an injury occurs. In comparison, in sports such as football, ice hockey, etc. 6 - 256 injuries per 1000 hours of training.
Which will astonish you, in supposedly safe sports like jogging 6-10 injuries per 1000 hours on average occur. So joggers over longer distances are 6-10 times more often affected by injuries than strength trainers in the gym.
What is the effect of intensive differentiated strength training?
- Stronger, healthier joints
- More muscle mass
- Higher insulin sensitivity
- Improved heart health
- Improved brain health
- Higher age and better well-being in old age
- Higher bone density
- Lower risk of bone fracture
- Increased metabolic rate
- Increased mobility
Strength training is not dangerous and does not stop the growth of teenagers!
But of course you can also injure yourself during strength training, there is no question about that, but if you pay attention to a very good execution quality, especially during the heavy compound exercises, but also generally during all exercises, then you will have great pleasure with strength training and also remain injury-free.
It is also important to give the body time to regenerate after an intensive workout, in this case the saying "no pain, no gain" is not helpful! In case of pain, the training should be stopped immediately or this special muscle group should be spared.
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TEEN Strength Training Tip #1
Learn a clean and good technique
The most common mistake made by beginners in strength training is poor execution quality in the heavy and most important compound lifts such as crucifix lifts, knee bends, bench presses, pull-ups and shoulder presses. Mistakes like for example, - "rounded back in the lumbar spine" during crucifix lifting and the knee bends - bench presses with cushions from the chest upwards and use the "rebound" - X-legs with the knee bends
So first of all you have to acquire a clean good technique especially for these exercises, firstly to avoid injuries and of course also to use the enormous positive effects of these exercises for you and your goals! And don't forget that a good execution of the exercises also brings more than a sloppy execution of the exercises and in addition they are safer.
TEEN-Strength Training Tip #2
eat "high protein" + "high carb".
There is no doubt that a diet with a sufficiently high protein content is the best way to build muscles, but also to maintain them.
Protein is not only important for the effective muscle building, but generally for the "building metabolism" of the body enormously important, but especially for the muscle building it is enormously important enough to eat it.
It is more than most people eat during the day, but not as much as the fitness and supplement industry propagates.
independent studies and practice show that a daily supply of approx. 1.5 - 2 g / kg body weight is optimal.
Only if you are very overweight (men 25%+ and women 30%+ body fat) then you can reduce to 1g / kg fat-free body mass.
About 30% of the calories consumed per day should come from proteins.
Most people understand the connection between protein and muscle build-up, but carbohydrates and their importance are a completely different matter! 1. With "high-carb" the perfomance goes up. 2. With "high-carb" post workout the body regenerate faster. In addition, it has the advantage that you do not lose so much muscle mass if you want to lose body fat and are in a slight calorie deficit.
So the most important thing for you to build muscle mass quickly and effectively is to eat more and not less carbohydrates!
You should get about 30-50% of your calories per day from carbohydrates.
TEEN-Strength Training Tip #3
Many want to look too fast a six pack and very well trained
Most young people start with strength training to have a six-pack and a well-trained upper body, just like their role models on TV or in the social media. To do this, you must first learn self-discipline, know how about nutrition and your own body. In order to look well trained you have to have about 6-10% body fat as a man and about 14-16% body fat as a woman.
Here there are 2 problems to consider.
Firstly, you must always keep an eye on the energy balance in the long run and very often be in a slight calorie deficit, which needs a lot of experience. And it can come to problems with the bone density and your energy level can fall into the cellar.
2. It is usually not very healthy to have such a low body fat content, especially not as a teenager, as your body should still develop. And you don't have to be so muscular and well trained at this age to have a great body! Summarized for the boys, if you gain 5-10kg muscle mass and have a body fat percentage of 10-12%, then your friends believe a Greek god stands before them. And for the girls who want a crunchy bikini figure, 3-6kg more muscle mass, with a body fat percentage of about 20% is enough. Forget to become extremely "sharp" and crunchy until you are about 20 years old, i.e. until your body is fully developed.
TEEN-Strength Training Tip #4 eat nutritious foods
The foods have little effect on your body composition. You can build muscles and lose body fat even if you eat unhealthy foods, as long as the energy balance and macronutrients (proteins, carbohydrates and fats) fit.
It's no wonder that people who eat a lot of vegetables and fruit are generally healthier than people who eat less of them. Not only the energy balance is important, but also the micronutrients (vitamins, minerals, secondary plant substances, etc.).
As a teenager it is not always easy to eat consciously, but if you accumulate a lot of body fat and other diet-related diseases during this time, for example, it will be difficult in the future as an adult to compensate for these deficits again.
So I can only advise you to learn to eat healthily, learn to cook and get a feel for what your body needs to stay energetic and healthy.
TEEN-Strength Training Tip #5 Keep your hands off drugs and illegal doping substances.
As a teenager and as a beginner in strength training you can quickly get the feeling that everyone in the studio is stronger, bigger, better and has less body fat than you do.
Then you hear about steroids and maybe you think, well, they won't be that bad and the one "executioner" has been taking them for a long time.
Steriodes can cause big problems in adults and even bigger problems in teenagers.
Fortunately, you don't need Steriod as an adult and much less as a teenager to get an athletic and muscular body.
TEEN-Strength Training Tip #6
Food supplements are a supplement and not a game changer.
As a teenager you can do without food supplements, you will get along without them and reach your goals. Exception would be here if you would have a lack condition after a blood analysis with a micro nutrient (e.g.: Magnesium), then a supplement can be meaningful here.
Unfortunately, a lot of young boys (but also girls) use a lot of "miracle pills" for everything to get their dream body. Food supplements do not make a super body and good health, but intelligent, intensive training and a need-oriented diet do that! Unfortunately, the food industry promises a plethora of pseudoscientific effects which the supplements would have and make a real hype out of it.
In addition, many supplements are underdosed or contain things that are nothing more than "junk", without any scientific evidence. Most producers of food supplements produce cheapest products, with great names and invest a huge amount of money in advertising, which are not all active ingredients in their products and ultimately it is not worth the money.
Often you don't even know what you are taking! In the worst case, these companies add steroid to their products, which can lead to serious side effects.
Experienced sports physicians completely advise teenagers against taking dietary supplements and I can only agree that they are very often not worth the money.
There are food supplements that can be used if at all and make sense: - protein powder (e.g.: whey protein), can make sense if you do not get the required amount of protein for time reasons. - Multivitamin, because many people have an undersupply of vitamins D, E and K. - Creatine, although it is not recommended for people under 18. (There are also no studies to the contrary at the moment)
TEEN-Strength Training Tip #7 Make sure you get enough sleep, 7-10 hours a day.
Studies show that insufficient sleep slows weight loss, increases weight gain and loss of muscle mass, and lowers testosterone levels. It is simply very important to get enough sleep, it affects your health and performance.
You will be able to train harder, so you will gain more muscle mass and feel better. How long you should sleep is surely your question now. This varies greatly from person to person, but it should be 7-10 hours sleep.
If you train regularly it should be more than less hours of sleep, studies show that very clearly! Your body tells you how long you should sleep, for example, if you do not set the alarm during your holidays and you wake up without an alarm clock, that would be the time your body would need or require.
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Note: All my recommendations or blog content are carefully considered and reviewed and are intended for healthy adults over the age of 18. None of my articles can be a substitute for competent medical advice. Please consult a physician before starting any exercise, nutrition or dietary supplement program. Especially if you have had any medical problems in the past. By clicking on links to products I recommend, you are helping to keep this blog alive. Some links are so-called referral links. You do not pay anything extra. But if you buy something, I get a commission. I only recommend products that I myself use, love and am convinced of.