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Help Your Teenage Son With His First Workouts
As your son moves into his mid-teenage years, there’s a good chance that he’s going to take an interest in a weight-lifting program, particularly if he’s actively involved in sports that involve sheer strength and muscle mass as a prerequisite for performing well.
Getting your teenage son on the right type of workout program for his body type and size is important so that you can provide him with the right start to being in the gym for years to come. Misdirected teenagers will often go into the gym performing what they think they should be doing, only to end up with an injury in the process. By being there to guide him, you help set him off on the right foot to proper workouts and exercise routines.
Here’s how to get your teen started on a workout.
Start with little or no weight
When your teenage son is just starting at the gym it’s important for his body to learn the movement patterns first, as there will be a number of neuromuscular adaptations occurring. If you begin using heavy weight, you’re going to find that he’s starting to falter with the movement and his body may become overly stressed.
Using body-weight exercises to start or performing basic exercises using weight machines with 10-20 pounds of resistance is the best idea at this stage.
Practice proper form
After teaching your teen the correct technique, keep him practicing this form for at least two weeks before progressing any further with heavier weights or more complex movements. He may ask to start loading heavier weights since there is a good chance he could comfortably do so, but you do not want to risk him sacrificing his form. Heavier weight is important for muscle development, but proper form is even more important in the long run.
By waiting two weeks while he really gets used to the movement patterns, you'll prevent injuries from happening and make proper form a solid habit.
Add weight and monitor his recovery ability
After the two weeks of form practice are up, slowly begin adding more weight in 5- to 10-pound increments. Ideally, you should keep him working in the higher rep protocol, somewhere between 10-15 reps, which ultimately means a lower weight than he thinks he can handle. At this point he should avoid focusing too much on maximum strength development since his body is still growing during his early puberty years.
As he reaches the age of 17 or 18, he can start lifting heavier weights, pushing his body maximally.
Make a habit of asking your teen how he is feeling throughout the week, and if his energy levels begin to drop or he’s showing decreased performance in sports he normally plays, this is a very good sign that the weight program may be a bit too much for him, and you should either reduce the frequency of the sessions or on the volume of each session he performs.
Teach him proper nutrition
Alongside his training program, you’re also going to want to spend some time going over proper nutrition with your teenage son. Now’s the time to get him eating frequently throughout the day with balanced meals and snacks consisting of a solid source of protein and slow-digesting forms of carbs.
Many teens are still picky with their food choices, so get him involved in the process by taking him grocery shopping so he can choose items he’ll enjoy that are healthy. Encourage your teen to avoid relying on ready-to-go convenience snacks, as these will just fill his body with empty calories that won’t support regular workouts.
Good snack options include nuts, dried fruit, beef jerky, hard-boiled eggs, bagels, trail mix, or low-sugar yogurt cups. Try and lead him away from supplements such as creatine and protein powder at this time so he can instead focus on solid eating habits first. Protein powder and possibly creatine can be safe additions to your teen’s diet down the road, but only once he is eating well first.
Give him realistic expectations
The final step in helping your teenage son with his first workouts is to provide him with realistic expectations. Ask your teenage son what his goals are and make sure they are practical. In the later teen years it is possible for him to grow muscle mass quite rapidly because of all the changes going on with his hormones, but be sure he doesn’t expect to develop massive muscles overnight. A goal of 1-1.5 pounds of weight gain every 10 days would be a good approximation of what’s realistic. For younger teenagers (15-16 years old), 1 or 2 pounds a month would be a better estimate.