Underweight teens will benefit from increasing their weight by building muscle through strength training instead of packing on the pounds with body fat through excessive eating. Contrary to old beliefs, mature teenagers who can follow directions and are closely monitored will benefit from a strength training program with little injury to their bone growth plates. While teens may not necessarily fit into adult weight machines, they may safely use dumbbells and barbells with direct supervision. Complete multiple sets of six to 12 repetitions for every exercise to increase muscle weight.
Chest and Back
Step 1
Do flat bench presses and one-arm dumbbell rows at the beginning of your chest and back workout. Alternate one set of bench presses with two sets of dumbbell rows, one set per side. Start with three sets of each exercise, gradually increasing to five or six sets, recommends the American College of Sports Medicine.
Step 2
Perform incline bench presses and barbell rows for your second pair of exercises, following the same pattern of sets and reps for flat bench presses and one-arm rows.
Step 3
Include flat dumbbell flies and lateral pull downs at the end of your workout.
Legs, Shoulders and Abdominals
Step 1
Do squats and barbell shoulder presses at the beginning of your legs and shoulder routine on Wednesdays. Perform alternate sets of these exercises, building up to five or six sets of six to 15 reps. Alternatively, do squat jumps and shoulder presses with a medicine ball. Hold the ball at chest level as you squat down and toss it above your head while you jump up, according to a 2005 article by Pat Vehrs, Ph.D., published by the American College of Sports Medicine.
Step 2
Include straight-leg dead lifts and dumbbell lateral raises as your second pair of exercises. Use the same pattern of sets and repetitions as you did for squats and shoulder presses.
Step 3
Complete walking lunges and weighted crunches on an exercise ball for your third pair of exercises.
Step 4
Alternate one set of full sit-ups on a decline bench with medicine ball oblique throws against a rebounder for five to six sets per exercise.
Biceps and Triceps
Step 1
Use an exercise band with handles to do alternate sets of biceps curls and one-arm triceps extensions, recommends Vehrs. Perform as many as five or six sets.
Step 2
Include chin-ups with your palms facing you to work your biceps.
Step 3
Do push-ups with your hands at shoulder-width distance, keeping your elbows close to your rib cage to work your triceps.
Tips and Warnings
- Consume plenty of calories to build muscle weight. Do a minimal amount of aerobic exercise so most of the food you eat contributes to adding muscle.
- Use a spotter when working with dumbbells and barbells to reduce your risk of dropping the weight on your body. Use correct form to prevent muscle strains and joint sprains.
Things You'll Need
- Dumbbells
- Barbells
- Exercise bench
- Medicine balls
- Rebounder
- Exercise band
References
- American College of Sports Medicine: Youth Strength Training
- "ACSM's Health & Fitness Journal"; Strength Training in Children and Teens; Pat Vehrs, Ph.D.; July/August 2005
- American College of Sports Medicine: Plyometric Training for Children and Adolescents
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