Slim teenagers who want to bulk up might think about downing extra egg white omelets and whey protein shakes, but it's likely better for their long-term health to consider building muscles by fitting regular strength training sessions into a varied fitness routine. According to the Mayo Clinic, strength training helps reduce the risk of injury from other exercises and helps improve stamina, bone health and weight control. It's easy for teens to do muscle building exercises at home and fit them into rushed schedules.
Step 1
Emphasize proper technique and body movements when doing exercises. Focus on quality of repetitions rather than quantity. Parents who regularly practice strength training can demonstrate muscle building moves for teens, or teens can learn techniques from personal trainers or exercise videos. Teens who follow proper technique with strength exercises will enjoy better results and reduce their risk of injuries.
Step 2
Warm up and cool down by stretching before and after each muscle building session. To avoid weight loss and maximize muscle gain, choose exercises that don't involve lateral movement and won't dramatically elevate the heart rate for extended periods of time. Try weightlifting, dumbbell movements, weight-bearing exercises and core work. According to the Mayo Clinic, core exercises can improve teens' balance, posture and stability while toning and tightening muscles.
Step 3
Train in circuits to build all major groups of muscles in the body, as KidsHealth.org suggests. Exercises such as crunches, push-ups and sit-ups build abdominal muscles and strengthen the core. Dumbbell rows and kickbacks will build arm muscles. Yoga and Pilates can strengthen the back and lunges and squats will tone and tighten leg muscles.
Step 4
KidsHealth.org recommends that teens get at least 60 minutes of physical activity a day. Strength training can help contribute to that amount, though other types of exercise and movement are also important for teens, so don't count out cardio or stretching activities. Teens who want to build muscle should try to fit in about three strength training workouts per week, with each workout lasting from 20 minutes to a full hour.
Step 5
Practice strength training and weight training consistently but not excessively. KidsHealth.org cautions that some athletic teens, especially those who are involved with wrestling, gymnastics or dance, may feel as if they need to stay very slim for their activities and will consequently over-exercise. Parents should monitor teens' exercise schedules and talk with their children if they feel they're doing too much. Teens should also recognize a connection between their natural body type and the exercises they do. For example, KidsHealth.org notes that teens who haven't yet hit puberty may not be able to build visible muscles, but strength training will still make them stronger.
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