Teens begin weight training for many reasons. While perceptions may be that only student athletes who are in wrestling, football, or baseball lift weights, there are benefits to be found for the athlete and the mathlete, the linebacker and the lithe runner. That said, the approach to lifting will be somewhat different depending on the purpose. Weight training can be for everyone, but not everyone will train the same. With the need for flexibility and a tailored approach in mind, here are fifteen tips for teens beginning – or considering beginning – a weightlifting regimen.
1. Know Your Goals
The reasons you begin a weightlifting routine can help determine your approach in a number of ways. Are you beginning weight training to impress a member of the opposite (or same) sex, or to make a team, or to build self-confidence, or to lose weight, or to intimidate your chess opponents, or something else entirely? How much time do you have, and where do you want to be?
2. Know What You Are Doing
The common perception is that weightlifting builds muscle. While in the long run this is true, there is a process to consider. Weight training, in fact, breaks down muscle tissue. The body, in turn, builds the muscle back, and builds it back stronger than it was before. What this means, simply put, is that attacking the weights without allowing this recovery process is a terrific way to injure yourself. Lifting weights is only part of what weight training involves.
3. Rest Your Body
When muscle breaks down during weight training, it takes about 48 hours to build back, on average. This recovery time may differ slightly in either direction, but particularly when beginning to lift weights, you need to err on the side of allowing more time to recover. This can involve one of two approaches. One is simply to lift only 2-3 days per week when you start out. If you’ve never lifted, this may be the wisest approach. The other is simply to alternate workouts – work on the upper body one day, and the lower body the next. Until you are settled in and comfortable, allow yourself extra time to get stronger.
4. Begin Light
You might already be very strong, or you may start out punier than an insomniac anorexic chihuahua. When you are beginning, you don’t need to push for maximum weight. In fact, whatever your workout, you need to start with weights that are light enough to focus on your form. Each weightlifting exercise is focused to a particular muscle group – if you are lifting correctly. A coach, attendant, or experienced partner can help you understand how form affects the utility of each exercise, and can help correct errors as you go. This helps you avoid injury, and get the highest benefit from exercise by focusing each motion toward a focal muscle group.
5. Buddy Up
Besides helping with form, a training partner can help by encouraging you, motivating you, pushing you. Perhaps more importantly, weightlifting injuries happen. Having a partner helps lower the chance of injury (by spotting, for example), and also will be ready if you do injure yourself.
6. Stretch Before You Start
Before you lift, stretch out your muscles. This is basic, but easy to ignore. Whether you are self-conscious about bending over in the gym or rushed for time and think it isn’t worth the time, you need to get over it. Warm, relaxed muscles are less prone to weightlifting injuries. Give yourself a chance.
7. Stretch After You Finish
There are mornings after weight training in which you spring out of bed, flex in the mirror, and convince yourself you are closer to major studliness or babehood. That said, there are also mornings that hurt, mornings in which movement seems arduous. To lessen the frequency of the latter, stretch for at least ten minutes after you finish lifting. Your muscles will appreciate the extra care.
8. Build Your Core
No, I am not an infomercial for core training. Weight training should always involve an aspect of this, though. The important caveat, though, is that your core is not just your belly and your butt. Your lower back needs to be developed along with your abs. Your butt cannot exist without your quads. Weight training requires work in your center – your whole center. Working these areas will make you look better, feel better, and lift better.
9. Build Your Base
This entails at least two elements of weight training. The first is that you would look rather silly if you are top-heavy. The second, more importantly, is that you need to strengthen your whole body together. You need a stronger base to support the rest of your lifting, the rest of your body.
10. Lift with Your Legs
This is a truism – almost cliche at this point, and even the subject of a Far Side cartoon. Even so, it warrants mentioning, as your back can often take too much of your workout. When lifting weights from the floor, bend your knees and use your legs to help lift. When lifting in a bench press or other exercise, use proper form to avoid unneeded stress on your back.
11. Keep It Interesting
You may need music for weight training, or you may need variety mixed in, or you may need a better-looking partner. Whatever you need, find it and employ it. Weight training can become tedious, and only you can prevent it from doing so.
12. Lift for Need
If you are a distance runner, you don’t need or want bulky muscles. This is true as well of the gymnast, the golfer, the would-be high school stud. There are those for whom bulky muscles are not as helpful as they are for football or chess intimidation. Those people should do more repetitions of lighter weight, thus building (over time, of course) strong, lean muscle. For those needing to bulk up, fewer repetitions of heavier weight helps. So, know what you want to achieve, and tailor the workouts accordingly.
13. Don’t Be a Hero
Teens are particularly susceptible to trying to do too much. Teen boys who are in a fitness room with attractive teen girls (or attractive teen boys, depending on preference) are particularly susceptible here. Lift within your abilities and goals, and save the showing off for those who have time to hurt themselves.
14. Cross-Train
Weight training should not be your only exercise. Running may help, or aerobics, or a favorite sport. The important thing isn’t what you do, but rather that you do something you enjoy. This breaks up the tedium of just weightlifting, and helps strengthen lung capacity as well.
15. Be Patient
You should notice some results within a month of beginning a weight training routine. Still, getting where you want to be will take time. Be patient, and allow the process to work. You will be healthier and safer for it.
