Workout for teenagers


Lou Ferrigno who started at 15 grew until he was 6'5"

Lou Ferrigno who started at 15 grew until he was 6'5"

The general opinion among many people is that teenagers should not train with weights.

Listen to what K.P. Jayakumar, an authority in the fitness industry and International Sports Sciences Association, Regional Director (South India and Sri Lanka), says:

“Some people believe that teenagers who take up weight training will not grow tall. Researchers have proved this a myth. However, a teenager should not use extremely heavy weights on certain exercises such as Shoulder Presses, Squats, Deadlifts, etc., when he or she starts training. Their growing bones will be tender and poor form may lead to serious injury. Their skeletal system will need some more time to get stronger. They can start training with light and moderate weights. Proper training will actually help their bones grow stronger. A couple of years down the line, they can train heavy. It is advisable to workout at a gym under careful supervision to ensure proper form.”

Here is a sample workout Jayakumar suggests:

Mon, Wed & Fri

Squats 3 x 15,12,12 superseted with
Pullovers 3 x 15
Bench Presses 3 x 15,12,10
Pulldowns 3 x 15,12,10
Military Press 3 x 15,12,10
Barbell Curls 3 x 15,12,10
Pressdowns 3 x 15,12,10

Tue & Thu

Dumbell Wrist Curls 3 x 15
Crunches 3 x 15

Barbell Calf Raises 3×15


_ P. Srimathy

7 Responses to “Workout for teenagers”

  1. sooryaprasath Says:

    I am a reasonably known in tennis circuit as a good tennis player.I am 16 yrs old.I have not started gym workouts.At this age how I proceed to strengthen my shoulder and other parts which are needded for tennis sports.Can you me the exercises and workouts to suit my purpose.I will be very thankful to you for your guidance.
    ( Soorya)

  2. takeupsculpting Says:

    Dear Soorya,
    thanks for your interest and trust in myslef and my team.
    You can definitely benefit from wt. training.
    Give me a little time.
    I’ll soon post a full training routine for players like you.
    I also intend carrying training stories for a veriety of sportsmen.
    The story on teenage training was a response to a reader who had mailed me after seeing my column in The Hindu.
    Your routine will appear pretty soon.
    good luck.

  3. Dear Lakshmikumar,

    I feel fortunate to contact and get tips from people like you since we dont have a trainer in our gym.

    I am 18 year old and I goes to gym three or four times a week. My question is does taking pull- ups increase height ?,now I am 180cm tall and I dont want to increase height . Kindly respond to my query.

  4. takeupsculpting Says:

    Dear brother,
    height is a genetically-determined thing. Nothing can stop it. If you are ‘engineered’ by nature to be a 7-footer, you will grow that tall…sorry, that’s a fact.
    Unless a teenager resorts to synthetic hormonal administartion (abuse), bone growth does not stop, and that is something I never endorse…so stop worrying and try building a beautiful muscular frame that will make you appear like greek god. Good luck.
    ps: Pull ups or Chinning or skipping will NOT make a person grow tall.

  5. hi sir can u publish some supplement article and also advice regarding teenagers {all the supplements their efficiency ,agegroup which it can be taken that would be very helpful!

  6. takeupsculpting Says:

    Dear Ram,
    those who are 17 or 18 and have been training very very hard like professional champions (for quite sometime) can take whey protein, glutamine and amino acids. Even weight gainers will be fine, if they are too skinny and need more calories. There are some nutritionists who also recommend creatine monohydrate…but, Iam not very comfortable with least as of now…Once more scientific reports advocate that, I will cofidently say ‘yes.’
    But, teenagers should NOT take certain fat burners like guarana and mahuang (the herbs that work like caffiene and ephedrine).
    I’ll post more stories eventually.
    and, by-the-by, how old are YOU, huh?

  7. ganeshram Says:

    i am 19 year old boy i have been training with light weights since 16 and now i want to get more muscular and i dont want tolook much bulky i just want to look muscular and toned and i am 5feet 8 inches tall should i use moderate weights for all the exercises or if i lift heavy weights would i get bulky and strong

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