What are some effective workouts for teenagers who are new to the gym?

[sophiaWindsor02]

What are some effective workouts for teenagers who are new to the gym?

Thanks in advance.

[Zjunky]

What are some effective workouts for teenagers who are new to the gym?

Thanks in advance.

Honestly, if new to the gym, showing up and doing anything is a good start.

There are various programs out there that work, but look for Starting Strength on Google. Don't pay for something to just get started.

[Steron99]

Honestly, if new to the gym, showing up and doing anything is a good start.

There are various programs out there that work, but look for Starting Strength on Google. Don't pay for something to just get started.

I've worked in a gym many years,we always gave members an orientation on machines,which is more important than freeweights for new guys.Let an attendant/trainer show you round and get you started.

[imyourguydavid]

I've worked in a gym many years,we always gave members an orientation on machines,which is more important than freeweights for new guys.Let an attendant/trainer show you round and get you started.

My girlfriend is started her gym weeks ago because her weight is fluctuating and very thin, and she said she wants to build some muscles. Do you have any tips on how to gain weight and exercises, so I can help her too? That would be really appreciated. Thank you

[MasonJensen]

Begin with compound exercises like squats, deadlifts, and bench press, coupled with bodyweight exercises such as push-ups and lunges for a well-rounded and safe start at the gym.

[lambdawinner829]

It is nice to keep thinking about all the workouts that we have been nice to see. I hope that there are some cool ways that we have been doing and I am glad that there are more teenagers starting their workouts which is nice to keep thinking about this.

[denisrobinson]

What are some effective workouts for teenagers new to the gym?

Thanks in advance.

For teenagers new to the gym, it's important to start with workouts that are safe, effective, and engaging. Here are some recommendations:

Strength Training: Begin with bodyweight exercises like push-ups, squats, and lunges. As strength improves, gradually introduce light dumbbells or resistance bands.

Cardio Workouts: Use the treadmill, stationary bike, or elliptical for cardio. Start with 15-20 minute sessions and increase the duration over time.

Core Exercises: Include planks, leg raises, and Russian twists to strengthen the core.

Stretching: Incorporate stretching exercises to improve flexibility and prevent injuries.

Circuit Training: Create a circuit of different exercises, alternating between strength and cardio, to keep the workout engaging.

Bodyweight HIIT: High-intensity int Training (HIIT) can be effective. Work in short, intense bursts followed by short rest periods.

Proper Form: Focus on proper form and technique to prevent injuries. Consider working with a trainer or watching instructional videos.

Rest and Recovery: Ensure adequate rest between workouts and prioritize sleep for proper recovery.

Nutrition: Maintain a balanced diet to support your workouts and overall health.

Stay Hydrated: Drink plenty of water before, during, and after your workouts.

Remember, consistency is key. Start with manageable workouts and gradually progress in intensity and duration. Always consult with a fitness professional or your doctor if you have any underlying health concerns. for more about health visit Squadly

[fedora7]

Compound exercises are a good start for beginners.

[mark031111]

first do some light cardio, start with bodyweight exercises, and gradually include weights as they become more comfortable.

[marcusaureliu07]

What are some effective workouts for teenagers who are new to the gym?

Thanks in advance.

Bench Press, Pullups, Squats. Treat these like your holy trinity of movements and you'll thank yourself from it a year from now. Accessories and variations are not just welcome, but borderline nessascary, however these big three should be your main focus. Personally I regard quad-dominant squat form like how Platz does them to be safer on the knees and more enjoyable, and would reccomend incline bench at least once a week to hit the upper chest. Four sets, all the way to failure. Pick a weight that you'll fail in the 5-15 rep range, depending on what end of this range feels best for you.

You have a lot more freedom with accessories, just pick one of each movements listed below and do 2-4 sets to failure. You can choose to do that movement each time you work that particular muscle (depending on your split it should be 1-3 times per week), or switch it up if the one you're already doing is getting stale:

Side delt movement (lateral raise, cable lateral raise, upright row)

Rear delt movement (cable or machine rear delt fly, bent over lateral raise)

Triceps movement (close grip bench press, skull crusher, triceps pushdown, overhead tricep extension, overhead tricep extension with dumbbells)

Biceps movement (barbell curl, EZ bar curl, preacher curl, dumbbell curl, hammer curl, cable curl, incline curl, machine curl)

Upper Traps movement (shrug, power shrug)

Mid Traps movement (cable row, dumbbell row, barbell row, t-bar row, chest supported row, helms row)

Glutes (deadlifts, romanian deadlifts, split squats, walking lunges)

Calves (standing calf raises, seated calf raises)

Get enough protein, try to aim for 100 grams per day. 2 chicken breasts is well beyond this, nonfat greek yogurt and lean steak (flank, tenderloin) are also great protein options. Good Luck!

[Mercbrick]

Bench Press, Pullups, Squats. Treat these like your holy trinity of movements and you'll thank yourself from it a year from now. Accessories and variations are not just welcome, but borderline nessascary, however these big three should be your main focus. Personally I regard quad-dominant squat form like how Platz does them to be safer on the knees and more enjoyable, and would reccomend incline bench at least once a week to hit the upper chest. Four sets, all the way to failure. Pick a weight that you'll fail in the 5-15 rep range, depending on what end of this range feels best for you.

You have a lot more freedom with accessories, just pick one of each movements listed below and do 2-4 sets to failure. You can choose to do that movement each time you work that particular muscle (depending on your split it should be 1-3 times per week), or switch it up if the one you're already doing is getting stale:

Side delt movement (lateral raise, cable lateral raise, upright row)

Rear delt movement (cable or machine rear delt fly, bent over lateral raise)

Triceps movement (close grip bench press, skull crusher, triceps pushdown, overhead tricep extension, overhead tricep extension with dumbbells)

Biceps movement (barbell curl, EZ bar curl, preacher curl, dumbbell curl, hammer curl, cable curl, incline curl, machine curl)

Upper Traps movement (shrug, power shrug)

Mid Traps movement (cable row, dumbbell row, barbell row, t-bar row, chest supported row, helms row)

Glutes (deadlifts, romanian deadlifts, split squats, walking lunges)

Calves (standing calf raises, seated calf raises)

Get enough protein, try to aim for 100 grams per day. 2 chicken breasts is well beyond this, nonfat greek yogurt and lean steak (flank, tenderloin) are also great protein options. Good Luck!

I’m going to disagree in part here. The advice you have put in your post is generic at best, and in no way targeted to teens. A 15 year old who is new to lifting should not be lifting to failure. They also might need more than 100 grams of protein or less depending on their LBM and goals.

While the lifts you listed are legitimate lifts, they all come with some instructions you did not add. I had to back my son down off of curling too much the other day because another 15 year old told him he was curling too little. Good way to tear a bicep, especially at that age.

I’d ask that you go back and put some context into your reply.