A 13-year-old can get buff by improving muscular strength, fortifying the tendons and ligaments that surround his bones and muscles and improving self-esteem through strength training. Bodybuilding, weightlifting and powerlifting are not recommended for children and teenagers, because these disciplines place too much stress on developing cartilage, tendons and bones. However, it is safe to improve muscle tone through dietary adjustments and exercise.
Step 1
Strength-train for 30 minutes two or three times per week. Use your body weight, rather than weight machines or free weights, to perform exercises such as lunges, pushups, chinups, squats and pullups. Once you can complete 15 repetitions of each exercise easily, you can add a light weight to your workout.
Step 2
Eat a variety of foods from each food group every day. Include foods such as eggs, which are full of protein, omega-3 fatty acids and fiber, and protein-rich legumes and whole grains, which slowly release carbohydrates into the body, helping you to rebuild muscle and increase your exercise endurance.
Step 3
Participate in a physical activity for 60 minutes a day to help build muscle mass and improve strength. You can do anything that you like, including dancing, bike riding, running or playing basketball with friends.
Tips and Warnings
- The Palo Alto Medical Foundation notes that you cannot actually build muscle until you enter puberty, when your body begins to produce hormones. However, you can exercise and strengthen your muscles with physical activity and exercise in the meantime. Always warm up and cool down with five minutes of light activity such as walking before and after your strength training or cardiovascular workout. This will help stretch out your muscles and reduce your chances of injury.
- Get your doctor's approval before starting a strength-training regimen. And if your doctor approves, the KidsHealth website warns that you must be properly supervised at all times. Have an adult show you an age-appropriate routine and how to safely use any equipment. Failing to do so can result in injury.
Things You'll Need
- Light free weights
- Variety of foods from each food group
References
- WomenFitness: Top 10 "Super-Foods" to Increase Muscle Mass
- Palo Alto Medical Foundation: Building Muscle
- KidsHealth; Getting Muscles; September 2010
- KidsHealth; Strength Training and Your Child; May 2009
- BodyBuilding; Strength Training for Children and Adolescents; Derek Charlebois
- MayoClinic.com; Strength Training: OK for Kids?; Jan. 9, 2010
Member Comments