Teens should perform regular resistance exercise to build muscle mass and strength, according to strength and conditioning specialists Thomas Baechle and Roger Earle. Resistance training for teens has been a controversial topic due to concerns about disrupting normal growth and development. However, according to the National Strength and Conditioning Association (NSCA), evidence now suggests that teens can participate in resistance exercise with minimal injury risk as long they take appropriate precautions.
Precautions
Before beginning a resistance-training program, teens should visit their doctor for a physical exam to ensure no pre-existing conditions exist that might affect their training. Once cleared by their doctor, teens need to train in a safe environment under adequate supervision, such as a gym or health club. Teens should also wear appropriate equipment such as gloves or a weight-lifting belt when necessary.
Exercises
The NSCA recommends teens perform a variety of lower-body and upper-body resistance exercises to build their muscles. According to Baechle and Earle, some choices include squats, lunges, step-ups, deadlifts, leg extensions and leg curls for the lower body; and bench press, lat pull downs, shoulder press, biceps curls, triceps extensions, wrist curls and wrist extensions for the upper body.
Frequency, Sets, Repetitions and Intensity
The NSCA suggests teens participate in resistance training two to three times per week on non-consecutive days. They should perform one to three sets of six to 15 repetitions (reps) for each exercise, depending on their experience level. For example, beginners should do one to two sets of 10 to 15 reps at 50 to 70 percent of their one-rep maximum (1RM)--the weight for any exercise they can lift only once; teens with some experience should perform two to three sets of eight to 12 reps at 60 to 80 percent of their 1RM; and advanced teens should do two to three sets of six to 10 reps at 70 to 85 percent. Teens should increase the weight for each exercise gradually as their strength improves.
Risks
Even if teens take appropriate precautions, they do assume some risks when performing resistance exercise. The NSCA admits that weight training can injure teens' musculoskeletal systems, but the risk for such an injury is not greater than for other popular activities such as team sports. To prevent injuries, teens should use proper exercise techniques and follow the NSCA's guidelines for frequency, sets, reps and intensity. Also, if teens feel they may have suffered a musculoskeletal injury, they should see their doctor immediately.
Nutrition
Teens do not have to alter their diets to build muscle. They should follow basic nutritional guidelines such as those proposed by the United States Department of Agriculture (USDA). The USDA recommends active teens consume between 2,000 and 2,400 calories per day for females and between 2,600 and 3,200 for males. Between 45 and 65 percent of these calories should come from carbohydrates, 25 to 35 percent from fats, and approximately 10 to 20 percent from proteins. Teens should also consume appropriate amounts of vitamins and minerals on a daily basis.
References
- "Essentials of Strength Training and Conditioning (Second Edition);" Thomas R. Baechle and Roger W. Earle; 2000
- "The Journal of Strength and Conditioning Research;" Youth Resistance Training: Updated Position Statement Paper from the National Strength and Conditioning Association; Avery D. Faigenbaum, William J. Kraemer, Cameron J.R. Blimkie, Ian Jeffreys, Lyle J. Micheli, Mike Nitka, and Thomas W. Rowland; 2009
- "Dietary Guidelines for Americans 2005;" United States Department of Health and Human Services: United States Department of Agriculture; 2005
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