Training at home can be tricky, but with clever utilization of the tools you have, you can train just as well as anyone in a fully outfitted gym. For example: holding a plate or dumbbell when doing sit-ups, having someone place a weight on your back when doing push-ups, or even holding a dumbbell between your legs when performing pull-ups. Lastly, you can do many of the bodyweight exercises as weighted variants as well. Another idea would be to utilize any playgrounds in the area especially if they have monkey bars. Pull-up bars that are mounted in door frames aren’t that expensive and can get you pretty far, in terms of strength training. One of them is a simpler bodyweight workout, while the other is a good idea to do if you can get your hands on some weights.įinding a bar to do pull-ups on or dips can also be extremely useful-there’s a lot you can do with a single, sturdy bar. We’ve tailored the workout below to be adaptable to real-life practicalities that you might have to workaround. That can mean not having access to training facilities, having other responsibilities that might get in the way of weight training, or not having that much latitude when it comes to choosing what you eat. While some of us might be luckier than others, the fact of the matter is that you’ve gotta deal with the hands that have been dealt to you. Let’s face it: being a teen usually means not having a whole lot of control over what your daily routine is. And if you’re trying to bulk up, then heavier, compound movements are the way to go. While it will mostly come down to having the proper diet, you might want to include more cardio if you’re trying to slim down. Whether you’re skinny and trying to bulk up or chubby and trying to slim down, the routine you follow will hinge on your goals. Right now it’s the time for building a solid foundational base of strength while also getting used to the proper movements.Īnd while these guidelines go for almost all teens, that’s pretty much where the similarities end. You really don’t need to train more than 3 times a week, unless it’s something that you really enjoy and are passionate about. Fitting in a good session three times a week is the perfect way to go, especially if you’re a teen. Strength training is also an important component of staying healthy. Organized sports, biking, walking, jogging you can ignore the treadmill. ![]() We’ll touch on cardio a bit more down below, but just know that this can take the form of anything. The CDC, for example, advises that teens up to the age of 17 get a minimum of 60 minutes of cardio each day. Whether you’re aiming to build muscle or improve your conditioning, there are a few one-size-fits-all official guidelines to follow. Note: Boost your protein intake (and your gains) with tender beef jerky made from real smokehouse brisket. It’s an old myth that you may or may not have heard but rest assured that training with weights won’t impact your physiological development-at least not for the worst. One more thing we should mention before getting into the more nitty-gritty is that weight training will not stunt your growth. Even training up your flexibility will help a lot with lifts, whenever you are able to hit up the iron temple. But the good news is that you should be focusing on building a good base for strength and getting used to the movements. ![]() But unlike with adults, as a teenager, your body is in the midst of going through several changes.ĭepending on whether or not you’ve hit puberty yet, gaining muscle might prove to be more difficult. ![]() Whether you’re a 13-year-old or a 61-year-old, everyone starts somewhere. The more you know about working out, the more you know about your body, the better off you’ll be. While you probably want to get into the meat and potatoes of it all, there are several things to take note of before you begin. Chances are that most things are out of your control so we’re going to have to work with what we have. Obviously, being a teenager warrants not only special considerations for working out, but also special considerations when it comes to the equipment and facilities you’ll have access to. Whatever your reasons may be for working on your physique, the only thing that’ll get you to your goal will be a training regime that you can stick to.īut, as you might’ve noticed, most workouts are catered towards very specific goals and with a whole shebang of specialized gym equipment. That was two things, but you get our point. The fact that you’re here can only mean one thing: you want to get swole and you want to get strong.
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