Do you remember your first visit to the gym as a teen? We do.
Anyone can feel intimidated by not knowing how to use equipment or perform exercises using the correct technique. Teenagers must begin strength training as soon as possible.
Strength training, also known as resistance exercise, is a simple set of 3 movements: lifting, pushing, and dragging. These can be performed in many ways to target specific muscle groups.
Strength training is often associated with lifting heavy weights. The assumption is that the more you lift, the stronger you become. It is not true. The exercises are a combination of body weight, free weights, and machine-weighted exercises. It is important to overload and apply different muscle groups to help them adapt, grow, and get stronger.
Chris Iliades of Everyday Health identified the core functional movements used in strength training as lifting, pulling, and pushing. It helps to develop muscle strength, coordination, and endurance for daily activities. You will not be able to live a safe and effective life without basic weight training.
Dave Molino is the sports director of the Academy of Mary Immaculate and believes that teaching children how to lift correctly in school could be a game-changer. The correct technique can be taught at an early age, which will give students the confidence to continue to exercise outside of school. Increased muscle and joint strength can help protect you against injury. This blog will cover what strength training is and its benefits for teens, as well as how to incorporate it into daily life.
STRENGTH TRAINING FOR TEENAGERS
Strength training is a great way to improve teen’s fitness.
- Increases strength and tone muscles: Improves appearance and confidence for teens so they can enjoy their lifestyle.
- Bone Health and Muscle Mass Protection: As teenagers are still in the process of development, it is a good time to begin resistance training so that they can “strengthen [their] skeleton” ( Strengthlog). Strengthlog recommends that teenagers start resistance training to “strengthen their skeleton” (a href=”https://www.strengthlog.com/strength-training-for.children.and.adolescents.benefits,risks,and.practical.recommendations/” title=”Strength Training For Children and Adolescents: Benefits, Risks, and Practical Recommendations”.
- Increased metabolism: Burns more calories during and after exercising. This helps combat the increasing rates of obesity among young adults.
- Strength training improves cardiovascular health. It helps to reduce the rate of hypertension among youth by adjusting their diet and body composition.
- Strength training improves balance, agility, and coordination. Because the nervous system of a teenager is still developing, strength training stimulates neural growth. This strength in the connection between the mind and muscles allows better control of the entire body.
MISTAKES YOU SHOULD AVOID WHILE STRENGTH TRAINING
- Ego-lifting (lifting too much weight): Teenagers who want to impress friends may lift heavier weights. However, this can lead to injury if the teenager is not strong enough.
- Incorrect Form: Not only will it cause injuries, but it makes an exercise redundant because it won’t target the right muscles.
- Fuelling the body incorrectly: Some teens might not be eating enough food every day (e.g., skipping meals), and this could mean that their muscles don’t get enough fuel to grow.
- Rest Time (Too Much / Too Little): Teenagers who live a sedentary life (e.g., are really into computer gaming) require more muscle stimulation when they exercise compared to teens with an active lifestyle.
What equipment does a school gym need?
In order to maximize the effectiveness of your workouts, you’ll need to buy a few key pieces of gym equipment. These items can be used in the school gym to give students a variety of equipment.
SQUAT RACK OR POWER RACK
- It is very safe, even for those who are not used to using gym equipment.
- The barbell is caught by the safety bars on each side of the racks, thereby eliminating the risk of failure.
Pin-loaded machines
- This is a good starting point for those who are new to strength training, as they will not need to use free weights if they don’t have the experience.
- The weights can be stacked, and the pin can easily be adjusted to allow for progressive overload.
DUMBBELLS AND BARBELLS
- It offers a wide range of exercises with varying intensities for people at different fitness levels.
- If barbells are too heavy for the exercise, dumbbells can be used instead.
BENCH
- Increases the weight range available for upper body exercises.
- Chest exercises with increased range of motion and angle differentiation.
Resistance Bands can be used to increase the difficulty and tension of exercises.
“Freddy Marvin and Mitch are absolutely wonderful. They told us what we needed…I told them the size of the room, and they recommended the machines …[as well as what would be best for the girls.
Dave Molino, Sports Director of the Academy of Mary Immaculate
Beginners: 6 Key Strength Training Exercises
Here are some strength-training exercises that you can include in your plan to help students get used to the equipment and improve their routines.
1. SQUATS
Equipment used: Squat rack and dumbbells or weight plates.
How To:
- Set up the barbell, either with the bar or weight plates, on the rack.
- If the barbell is heavy, dumbbells are an alternative.
- If you have failed a rep, adjust the safety bar at the side of the rack around the knee level to catch the barbell.
- Start by standing slightly wider apart than the width of your hips.
- Keep your back flat and your knees separated. Tense your abdominal muscles and bend your legs into a squat.
- To return to your original position, push your heels through.
- Repeat the exercise 10 times, three sets with an appropriate weight.
2. DEADLIFTS
Equipment used: Squat Rack, barbell, and dumbbells or weight plates
How To:
- Set up the barbell, either with the bar or weight plates, on the rack.
- Barbells are not the only option. Dumbbells also work.
- Before you begin, adjust the safety catchers to a height of around shin height on each side of the rack.
- Grab the barbell and take a few steps back from the rack.
- As you lower the barbell, keep it near your shins and tighten your core.
- Straighten your back by pushing through your heels.
- Repeat the exercise 3 times with ten reps, using an appropriate weight.
3. BENCH PRESS
Equipment used: Weight bench, dumbbells, dumbbell rack, barbell, and weight plates.
How To:
- A bench is placed between the half rack and the barbell (either with or without weights) on the safety catchers. If the barbell is heavy, dumbbells can be used.
- Keep your eyes on the bar. Keep your eyes pointing straight at the bar.
- Take a deep breath, tighten your core, and raise your arms.
- Before pushing up, lower the barbell until your elbows form a 45-90° angle.
- Use the appropriate weight for three sets of 10 reps.
4. LAT PULL-DOWNS
Equipment used: Pin-loaded machine ( 110kg lat pull down/low row machine).
How To:
- Adjust the machine’s pins to select the desired weight. You can adjust the height of the seat to your liking.
- Grab the bars with your arms a little wider than shoulder-width apart, and then sit down so that your knees are snugly under the pads.
- As you pull the bar down, squeeze your back muscles so that the bar reaches below your chin. Ensure that your feet remain completely flat on the floor throughout the entire exercise.
- Return to the original position by extending the elbows.
- Three sets of eight reps with the appropriate weight.
5. VERTICAL ROUGHS
Equipment used: Pin-loaded machine ( platinum vertical row machine).
How To:
- Adjust the machine’s pins to select the desired weight. You can adjust the height of the seat to your liking.
- Hold both ends with a hammer grip and make sure your feet are flat on the floor.
- Squeeze your lats and back muscles while pulling the bar towards your chest.
- To return to your starting position, extend the elbows.
- Three sets of eight reps with the appropriate weight.
6. BICEP CURLS
Equipment used: Dumbbells.
How To:
- Hold two dumbbells of the appropriate weight in each hand.
- Standing with your feet hip-width apart, engage your core while keeping your arms at your sides.
- Lift the weights towards your shoulders, bending your elbows and keeping your hands tucked in next to your ribs.
- Return to your starting position by extending your elbows and lowering the weight.
- Repeat three sets of 8 repetitions with the appropriate weight.
You can do many more exercises to enhance your strength training. These five are a good place to start. Please feel free to contact us with any questions you may have or if you are looking for equipment recommendations for your gym.