As a teenager, you can build muscle size and tone by lifting weights. However, you should not set your sights on becoming a champion body-builder until you are 19 or 20 years old. The type of power-lifting involved in bodybuilding is not appropriate for growing teens, as it can impact bone growth and injure your joints and muscles. Still, you can safely participate in moderate strength training to build muscle. Always start a new exercise regime carefully and build up slowly as you learn your body's capabilities.
Step 1
Warm up for at least 5 minutes before any workout session. A warm-up session should involve repetitively and gently stretching and flexing the muscles you plan to use during your workout.
Step 2
Perform exercises that use your own body weight as you start trying to build muscle. These include sit-ups, push-ups and pull-ups. Perform these exercises for at least two weeks before progressing to free weights or weight machines.
Step 3
Use free weights or weight machines to work out isolated muscles or muscle groups. Free weights tend to work out muscle groups, whereas weight machines isolate particular muscles. Start with light weights to prepare your muscles. Move up in weight gradually as your workouts progress.
Step 4
Lift weights by performing many repetitions of the same exercise, such as bench presses or dumbbell curls. Usually, weight-lifters perform exercises in sets of 10 repetitions, and will complete two to four sets of each exercise before moving on to the next one.
Step 5
Perform cool-down exercises similar to your warm-up exercises for at least 5 minutes after a workout.
Things You'll Need
- Free weights or weight machines
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