• You're all caught up!

Weight-Training Exercises for 15-Year-Olds

author image Kim Nunley
Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. She’s had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. She holds a master's degree in kinesiology from California State University, Fullerton.
Weight-Training Exercises for 15-Year-Olds
A teenage boy is doing push ups outside. Photo Credit gbh007/iStock/Getty Images

Despite common safety concerns, it’s perfectly safe for teenagers to participate in strength training. Focus should be on mastering exercise technique, form and building strength, rather than trying to put on muscle. Whether a 15-year-old will see increases in muscle depends on their body type and if they’ve gone through puberty. Perform one set of eight to 12 reps of each exercise.

Beginning with Bodyweight

Teens should start out with strength training basics before moving onto more complex exercises. Begin with workouts that consist of bodyweight exercises, including squats, lunges, pushups, pullups, sit-ups and bench dips.

Moving Onto Machines

Derek Charlebois of TeenBodybuilding.com recommends that teens begin by working out on weight training machines. He adds that a full-body weight machine workout for teens includes leg extensions, leg curls, machine bench press, machine row, machine biceps curl, triceps press down, crunches and standing calf raises. Teens shouldn’t follow a high-intensity or bulking program until they’ve gone through puberty, as they fail to possess the hormones needed for muscle mass and the training can cause damage to the joints or separate growth plates. Instead, a weight-training program for teens should focus on using lighter weights with exercises being performed at a higher number of reps.

Using Free Weights

The team at University of Rochester Medical Center adds that teens may have issue fitting into weight machines properly and, in such circumstances, should use free weights. With free weights, a 15-year-old can perform squats, lunges, chest press, rows, shoulder press and overhead triceps extension. To avoid placing too much stress on joints and ligaments while a teen is still developing, teens should use light free weights so that they’re able to perform 12 reps with relative ease. Teens should be supervised at all times when lifting free weights to prevent them from attempting to lift unsafe loads. A friend should act as spotter when using dumbbells.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media