Wellness.MA Strength Training for Teens

We have learned that there are essentially two types of teenagers, those who enthusiastically participate in sports programs and those who have little interest in physical activities. Be assured that the vast majority of teenage boys and girls in our increasingly sedentary society remain firmly entrenched in the latter category.

Actually, both groups of teenagers need to do regular strength training but for different purposes. Athletes typically use some muscle groups much more than other muscle groups, setting up muscle imbalances that frequently lead to sport-specific injuries. For example, knee problems in runners, shoulder problems in swimmers, back problems in gymnasts and elbow problems in tennis players. Generally speaking, teenage athletes benefit most from a comprehensive program of strength exercise that effectively addresses all of their major muscles, thereby eliminating weak links in their musculoskeletal system and reducing the risk of overuse/imbalance injuries. We recommend a combination of free-weight and machine exercises that include single-joint and multi-joint actions.

We encourage coaches to bring their teams to our exercise center during the off seasons. We train the athletes on a Tuesday-Thursday or a Monday-Wednesday-Friday schedule, between 3:00 to 4:00 p.m., which is typically a low use time in most fitness facilities. As an example, over a four-year period the coach of one local high school bussed 24 girls from the track and cross-country teams to our fitness center every Monday, Wednesday, and Friday during the summer and winter off-seasons. These teenage athletes performed one set each of 12 exercises that provided total body training in about 30 minutes by completing one of two machine circuits that we reserved for their use. Over these four years this team won four New England cross-country championships and lost only one athlete due to injury (a broken ankle from stepping in a woodchuck hole).

As you might guess, strength training motivated athletes is much easier than motivating sedentary secondary students to start a strength-training program. Teenagers who are under fit or overfat seem to be especially embarrassed about exercising in a fitness facility. Of course, these are the youngsters who have the most to gain from strength training so we must develop programs that encourage their participation. We offer two such programs that have proven particularly successful with younger teenagers (13, 14, and 15 year olds). The more popular teen fitness program incorporates a full circuit of weightstack machines (single and multiple muscle exercises), and features both adult and older teen instructors. This 10-week class typically consists of 10 to 15 boys and girls (about equal in number), and meets twice a week from 3:00 to 4:00 p.m. Although discipline is seldom a problem, we emphasize more social interaction among the non-athlete classes to make the program more enjoyable for these otherwise inactive teens. We have also found that a higher teacher-student ratio (one instructor for every four to five participants) results in better class attendance and training compliance with the less fit teens.

Our more recent youth fitness endeavor has been a carefully designed and closely supervised program for instructing young teenagers in the proper performance of free-weight exercises. This class meets once a week (Saturday late morning) in the free-weight facility, and is well received by both the participants and their parents.

In both programs, teenagers who demonstrate acceptable levels of competence, confidence, manners and maturity are certified by the instructional staff to use the facilities and equipment on their own after completing their classes. Contrary to our cautious expectations we have experienced essentially no problems or member complaints regarding our teen strength training programs or the graduates who have become respectful and respected fellow exercisers in our fitness center. Keep in mind that your teenage program participants today will be your adult members tomorrow, so it makes good sense to prepare them properly for a lifetime of physical activity.

Suggested Strength Exercises for Teenage Athletes

Exercise	Target Muscles
Machine Leg Extensions	Quadriceps
Machine Leg Curls	Hamstrings
Machine Hip Adductions	Hip Adductors
Machine Hip Abductions	Hip Abductors
Barbell Squats or Machine Leg Presses	Quadriceps, Hamstrings, Gluteals
Machine Chest Cross	Pectoralis Major
Barbell or Machine Bench Press	Pectoralis Major, Anterior Deltoids, Triceps
Machine Pullover	Latissimus Dorsi
Dumbbell Bent Row or Machine Pulldown	Latissimus Dorsi, Biceps
Machine Lateral Raise	Deltoids
Dumbbell or Machine Shoulder Press	Deltoids, Upper Trapezius, Triceps
Dumbbell or Machine Arm Curl	Biceps
Dumbbell or Machine Arm Extension	Triceps
Bodyweight or Machine Trunk Curl	Rectus Abdominis
Bodyweight or Machine Trunk Extension	Erector Spinae
Machine Neck Flexion and Extension	Neck Flexors and Extensors

Wayne L. Westcott, Ph.D., C.S.C.S, is Fitness Research Director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the American Senior Fitness Association, and the National Youth Sports Safety Foundation, and editorial advisor for many publications, including Prevention, Shape, and Club Industry magazines.

He is also author of 20 fitness books including the new releases, No More Cellulite, Building Strength and Stamina, Strength Training Past 50, Strength Training for Seniors, Complete Conditioning for Golf, and Strength and Power for Young Athletes.

Strength Training for Teenagers

Suggested Strength Exercises for Teenage Athletes