A Beginner Strength-Training Workout for Teens


Studying the best way to safely and correctly energy practice from a younger age can set your youngster up for fulfillment with this health modality for the long-term. It additionally makes train really feel particular: For our teen Life Time members, it’s an thrilling milestone to have the ability to use the exercise ground as soon as they hit that age 12 (age 11 with father or mother/guardian supervision).

Somebody who is aware of all about role-modeling optimistic health habits is Becca Rigg, a private coach, studio performer, and Alpha coach at Life Time in New Hope, Minn. She has 5 youngsters: Teya (16), Brinley (14), Camden (11), Nori (8), and Kenai (5). Her teenagers worth motion, train, and constructing energy, and persistently take part in energy exercises two to 3 instances per week.

“Power coaching is so essential for my youngsters for 2 causes,” explains Rigg. “First, they construct confidence and vanity. I like the message youngsters obtain when exercising on this manner: They be taught that despite the fact that what they’re doing could also be onerous, they’re getting stronger. They discover it rewarding to see outcomes, too.

“Second, it’s so helpful for his or her our bodies — it’s nice for bone and metabolic well being, in addition to for his or her joints and ligaments. If youngsters are taking part in sports activities, energy coaching specifically can probably make them higher, quicker, and stronger.”

Generally, adults who begin coaching of their later years have a more durable time sticking with their exercise plan. Rigg believes this impediment might be averted if youngsters get entangled early on. “Lots of the non-public trainers I do know who make energy coaching a part of their life-style now credit score understanding of their teenagers to getting them began. It’s simply second nature to them,” she says.

It’s essential to be conscious of the coaching plan for this age group and never overdo it as a result of their our bodies are nonetheless rising and creating. Rigg recommends youngsters begin with a excessive variety of reps and a low quantity of weight and grasp correct methods to forestall damage. “Sure, your youngsters will really feel sore, particularly in the beginning,” Rigg says. “However you don’t need them to really feel tremendous sore. If they’ll’t stroll the subsequent day, then they went too onerous.”

In case your teen is fascinated with giving energy coaching a go, encourage them to do that full-body, practical exercise — or do it with them! Rigg particularly designed it for this age group (as you may see modeled by her daughter, Brinley!). Teenagers can be ok with finishing this exercise two to 3 instances per week.


Full the warm-up earlier than transferring on to carry out the three energy circuits. The complete exercise ought to take roughly 60 minutes.

The Heat-Up

Alternate between one minute of strolling and one minute of jogging or pace strolling on the treadmill for a complete of 10 minutes.

The Exercise

Tools wanted:

  • Treadmill
  • TRX Straps
  • Exercise mat
  • Gentle- to medium-weight dumbbells
  • Kettlebell (non-obligatory, may additionally use a dumbbell)
  • Field or bench

Circuit 1

Train Reps Complete Units
TRX-Supported Alternating Lunges 12 on both sides 3
Half-Kneeling Single-Arm Dumbbell Shoulder Press 10 on both sides
Glute Bridge 15

TRX-Supported Alternating Lunges