Strength training, combined with aerobic activity and flexibility exercises, forms the foundation for a well-rounded physical fitness campaign for teenagers. Teenagers can use free weights to help build overall fitness and improve self-esteem. Consult a physician before starting a weightlifting program.
Benefits of Weight Training
Weight training introduces a form of resistance to your muscles, causing your body to work harder than it's normally used to. The resistance encountered adds strength, size and definition to your muscle mass and also helps protect muscles and joints from injury. Increased muscle strength helps overall athletic performance in popular teen sports such as basketball, soccer, volleyball and gymnastics.
Exercises
Warm up before your workout with five to 10 minutes of jogging or walking and stretch after each session to reduce the risk of injury. Perform basic exercises like squats, lat pulldowns and bench presses to recruit the maximum amount of muscles. Do three sets of each exercise for eight to 10 repetitions, starting out with a light weight and slowly increasing the weight for the second and third sets. After you perform eight to 15 repetitions with good form you can add more weight.
Frequency
Begin with three weight training sessions a week, each workout ranging from 20 to 40 minutes, including your warmup and cool down. Work out two to three muscle groups per session and take off at least one day between resistance training workouts to make sure your muscles are fully rested. Focus on working out your legs one day and training triceps, shoulders and chest during the next session.
Considerations
The Mayo Clinic notes controlled movements and light resistance training work best for teenagers. Teenagers should avoid bodybuilding, competitive weightlifting and powerlifting. Bodybuilding focuses strictly on increasing muscle definition, symmetry and size, while competitive weightlifting and powerlifting concentrates on the amount of weight a person can lift at one time. These sports can add too much stress to developing joints, muscles and bones, causing serious injury. Keep a spotter around to help encourage you and observe if you are using the proper form. It's critical to work out with a spotter when performing free weight exercises like the bench press or squat as it's easy to become trapped under a heavy weight.
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