Workout routines for 12 year olds: The Best Strength Training Routine for Kids (and Maybe for You, Too)

Опубликовано: July 26, 2023 в 5:27 pm


Категории: Miscellaneous

The Best Strength Training Routine for Kids (and Maybe for You, Too)

For years, my kids have been following me into my garage gym. (Even before we had a proper home gym, they would steal stray dumbbells or yoga balls that I thought I had bought for myself.) I would encourage their interest, but I wondered: How can I encourage them to make exercise a habit? It took a while, but I think I have that figured out.

My three kids now range in age from 6 to 12. The oldest is definitely ready for structured strength training: He wants to get stronger for the sports he plays, and he’s organized enough to have a daily routine that involves a visit to the garage gym. When I’ve tried to lead him through a workout, though, he’s prone to getting bored or frustrated. (Imagine the “are we there yet?” whining of a car trip, but here it’s “how many sets are left?”) I’d rather have him enjoy himself and build a habit than work through something I decided is optimal for training.

The younger ones are still just in this for fun, which is great, but then they’ll wander into the gym while I’m trying to lift, and demand I give them a workout, too. So I was on the hunt for a lifting routine that would be simple enough to suggest on the spur of the moment, yet fun and interesting enough to stave off whining while I’m trying to get my own workout in. And I think I’ve found it.

I wrote this, or something very much like it, on a whiteboard in the gym:


2 sets of 5: goblet squats

2 sets of 5: kettlebell deadlifts

2 sets of 5: bench press

2 sets of 5: Kroc rows

2 carries, any heavy object of your choice

The name and the set/rep scheme are pinched from a book I have heard of but admittedly not read. (There is a version of the Easy Strength program here, if you’d like to get a sense of where it’s coming from and how you can modify it for more serious athletes.) I want to be clear that any of the modifications to the program that I’ve done are not endorsed by the authors; and also, that I don’t know what they are since I just grabbed the central ideas and ran with them.

The basic structure that I stole goes like this:

  • Every exercise is done for ten reps, broken here into two sets of five.
  • There are always five exercises that fit the categories of: squat, hinge, push, pull, and carry.
  • You can do this every day.
  • Add weight when it feels too easy.

It’s been a smashing success. The oldest has fallen out of the habit a few times, but always gets back to it without any prodding from me. Sometimes his little brother will tag along and they’ll do the workout together. And even my youngest kid can do the five exercises on the board, although she needs my help for some of them.

Why my kids love this

First, they were sold on the name. If you’re a kid who gets easily winded or discouraged in gym class, the idea that exercise can be “easy” is appealing, even revolutionary. According to a paper that describes the Easy Strength program, the first time you do an exercise it should be easy enough to feel like a 5 or 6 on a scale of 1 to 10. Or to put it another way: you’re doing five reps of each exercise with a weight that you could do nine or 10 reps of, if you wanted to. (You can add weight if you’re feeling frisky, but it’s never supposed to feel hard.)

Second, we chose exercises they enjoy. I would love to see my kids doing more pushups, but the older ones prefer bench press (and they know how to do it properly, with the safeties in our rack). They hate pretty much all types of squats except goblet squats, so: fine. Better a goblet than nothing.

Third, and I think this is key, we chose exercises that require zero setup time. We have small, medium, and large kettlebells. Depending on the kid, they use medium or large for the deadlifts, and small or medium for the squats. I had thought at first that they could start chaining small plates to the kettlebells to add weight, but they preferred to keep working with the same bell until it felt too easy, and then they would give it a try with the next larger size. Hey—that works.

Why it’s secretly a really solid training program

At first, it looks almost laughable. Just two sets of each exercise? The first time my oldest did it, he was in and out of the gym in less than 15 minutes. Now that he knows where to find everything and how to do the minimal setup, he can make it some days in under 10.

But here’s the thing: The sweet spot for building muscle and strength is considered to be somewhere in the ballpark of 10 to 20 sets per muscle per week, with beginners able to get away with a bit less. If you do two sets every day, that’s 14 in a week. If you only do five days of training and take the weekends off, that’s still 10 sets. And if you’re a kid who wanders down to the gym a few times a week and kind of forgets about it the rest of the time, that’s still six sets per week, which is a lot more than zero.

Don’t they need rest days? I hear you muttering at your screen. Not necessarily. Remember that if you’re doing an amount of work that you have adapted to (or that is small to begin with), you can do it pretty much every day. For example, you can go for a walk every day. Manual laborers show up to work every day.

Or to think about it another way: nobody would bat an eye at a program that had three or four sets of each exercise on Monday, Wednesday, and Friday. This is the same thing, just spread over more days. It’s the same amount of work. (And no, there’s not a law of nature that you need to take a day off between strength sessions; rest days just make for convenient scheduling.)

How to start doing this with your kids (or yourself)

If you want to set up something similar for yourself or your own family, here are a few tips to get started.

The most important thing is that the kids (or you) should know how to do the exercises that are part of the program. If a kid has to learn how to squat and how to deadlift and everything else, odds are not good for making it through the first day without crying. But if you’ve already been coaching them through some air squats or reminding them to keep their back flat when they get curious about lifting your kettlebell, then they may be ready to include those exercises in their routine. If you’re not sure where to start, ask them what they’ve been doing in gym class.

Once they know the exercises and can do them safely, you can let them do the routine on their own, age permitting. This is where the zero-setup rule comes in: Make sure they can walk in and get started without having to ask you to load the bar. Kettlebells and fixed (not adjustable) dumbbells are great for this, but don’t forget that bodyweight movements also require little to no setup.

For example, you can have the kids do pushups with their hands on a bench. As they get stronger, they can do them on the floor and then graduate to putting their feet on the bench. Step-ups are a great option for when air squats get too easy. Inverted rows are a good “pull” exercise, and they can work their way up to pullups if you’ve got a bar. Have a look at our list of bodyweight movements that are good for strength building, and pick out some things that will work for your little (or not-so-little) ones.

And if you’re doing this for yourself, do consider the version called “Even Easier Strength” which is explained here. You’ll get a chance to work up to a heavy single every other week, and to do sets of 10 sometimes. And where your kiddos may value familiarity in the exercises, you can swap things out every two weeks, or whenever you feel like it. For example, in the slot dedicated to squats, you can cycle through squats, lunges, step-ups, and unweighted single-legged squats to a box (or whatever variations appeal to you).

Is this the very best way to build strength and muscle? I mean, I wouldn’t train for a powerlifting competition this way. But any routine you’ll actually do beats the heck out of doing nothing. So if you aren’t into challenging yourself with tough training plans, make staying healthy easy for yourself by setting up a routine that’s quick enough to fit in your day and that you’ve designed to be enjoyable. After all, why should kids have all the fun?


How to Exercise with Kids (8 Workouts to Try)

So you’ve got kids running around the house… 

And you need to work out, but can’t seem to distract the little monsters any longer?

No problem!

Many of our coaching clients have to train at home with their kids around. Today, we’ll show you how to get them involved!

Here’s what we’ll cover:

  • 5 tips for working out with your kids (video tutorial)
  • The 8 best exercises to do with children
  • 10 workout games to play as with the family
  • How a father of 5 trains with kids at home
  • Exercising as a family (Next steps)

Let’s jump right in!

How to Workout With Your Kids (Video Tutorial)

Quite a few of our Nerd Fitness Coaches are parents, so they know firsthand how challenging it can be to train while you have a three-year-old running around in the background.

When I asked them for advice for this guide, the most common response I received went something like: 

“Training with kids running around is going to be chaos. That’s okay. Do the best you can.”

In other words, it might be challenging to hit personal records (PRs) in your deadlift while also watching over a four-year-old.

This doesn’t mean “Don’t bother working out.” 

It just means you should forgive yourself ahead of time if all doesn’t go according to plan.

If you want proof of how working out with kids can be “a hot mess,” watch Coach Matt exercising with his young children. 

The video is all sorts of adorbs. 


When working out with kids, remember:

#1) Meet kids where they are. For young kids, invite them to be a partner. Maybe they can count your reps, tell you when to start, etc. 

On the other hand, older kids might be able to participate more fully, and maybe even train alongside you.  

No matter what, it’s a good idea to invite kids to join when and IF they want, without requiring it. 

#2 ) While every kid is different, here are some very general guidelines from Coach Matt’s experience:

  • 2-6 Years Old. These kids are often way more interested in just playing, wrestling, etc. So doing a specific workout may be challenging. However, these kids may still want to be a part of things, so look for ways to get them involved. 
  • 7-12 Years Old. At this age, they can start handling a little more structure. They will probably really enjoy “skills” training (more on this below), as well as many play aspects.
  • 13+ (Depending on the Kid). They may be ready to step in and join you more fully in a workout if they want to.

#3) Consider a focus on skills/practice. It can be really frustrating to have a timed exercise or workout interrupted. 

Instead, consider thinking of it like “practice time” of building a skill. You can practice for a couple of minutes, take a break, come back to it, etc.

Kids might respond better to “skills” training instead of “exercises” too. Together, you can practice:

  • Crawling
  • Jumping
  • Swinging
  • Getting up and down off the floor
  • Dancing
  • Throwing/Catching

This might go over better than “let’s do squats” or “push-ups.”

#4) There are lots of different ways to get workouts in throughout the day:

  • Short workouts: a lot of times Coach Matt finds himself squeezing a workout in 10 mins or less.
  • Accumulation: take little micro-breaks throughout the day to do a couple of reps of some bodyweight exercises. Kind of like “exercise snacks.” 
  • Longer workouts: maybe creating that time and space for your training is still important. If possible, defend this time and let the kids move in and out of the frame as they are interested.
  • “I go, you go”: you may snag a workout set in, then play a game with your kids, then go back to the workout set. Breaking it up like this can make them still feel engaged and give you a little more time to train.

#5) Whatever happens is okay! Remember, do the best you can, and it’s perfectly fine if your workout gets cut short because your kid starts drawing on the walls.

The 8 Best Exercises to Do With Young Kids

If your kids are light enough, you can actually use them as makeshift weights during your workout.

Just be careful, and if anything feels unsafe, don’t do it.

But if things DO feel good, here are some exercises you can do along with kiddos (or using them as weight).

#1) Bodyweight Squats (with Child) 

This is much like a normal bodyweight squat, but with your kids sitting on your shoulders.

Coach Matt recommends having your kid’s legs come forward, and for you to grab them, almost like you would with a safety squat bar.

Before attempting this, make sure you can do squats with comparable weight! 

#2) Lunges

Much like the bodyweight squats above, but instead do a lunge:

Since you’re engaging one leg at a time, this can be really challenging with a kid on your shoulders.

#3) Touch the Sky

As Coach Matt explains, getting young kids to do squats and push-ups might be tough.

But kids do like to jump! 

For “Touch the Sky,” sit in a squat or frog position. Then stand up tall, arms reaching towards the sky.

Bonus points if you jump up!

This will train many of the same muscles as you would with squats.

#4) Jumps

Another good squat substitution to try with kids is long jumps!

You probably want to try this on some type of soft surface (or in your backyard), like the tumbling mat Coach Matt uses. As long as it’s safe, jumping can be really fun with kids.

Make a game out of it, by pointing to a line (or marking one with a soft object) and seeing who can jump over it. You’ll not only train your lower body with jumps, but you’ll also build some explosive power.

#5) Push-ups

You have a few options here. 

The first is to have your kid crawl on your back and use them as a weight:

Feel free to do knee push-ups here too if it’s a little too challenging.

The next option is to include your kid in the workout by giving them high-fives between reps:

Lastly, you can have your kids crawl under you between repetitions, trying to worm their way from one end to the other:

#6) Bear Crawl

A fun exercise to do with your kids is to crawl around like a bear with them latched on!

Crawling is a great functional fitness exercise that will help you stay mobile on the floor. A kid on your back will up the intensity of the workout. 

Bonus points if you make growling and roaring noises.

#7) Goat Bag Hinge

This exercise will have you strengthening your hinge muscles, kind of like you would in a kettlebell swing or deadlift. 

Stand tall, clenching your kid, chest to chest. Have them hold onto you too.

Push your hips back, again, like you would in a kettlebell swing. When your torso is parrell-ish to the ground, come back up, driving through your heels. 

#8) Balancing

One leg balances can become a lot more challenging when your kid is trying to push you over:

Another idea is to stand on one leg, then have your kid push you, and use that force to jump onto your other leg. Attempt to only use one leg at a time to balance:

10 Workout Games to Play as a Family

Being able to lift your kid a few times for some exercises is great. But Coach Matt highlights that anything over 10 repetitions, probably isn’t happening.

The kids will get bored, whine, or revolt.

That’s why you might be better off playing some games with them. 

Here are 10 fun and active games to play as a whole family:

#1) Ninja Training

This is easy: just ask your child: “Want to train like a ninja with me?”

If they’re into it, start practicing some of your jumps and crawls!

You can also hoist them up and help them hang from something (ninjas always have to climb up buildings), which would work if you have a pull-up bar:

Don’t have a pull-up bar? We makeshift clever replacements in our guide to building a home gym.

Some house parkour might also be in the cards here. 

#2) Chase (Cops and Robbers)

Here, you’re gonna build some type of fort. When playing this game, Coach Matt stands up his gymnastic mat tall and together, then places his kids in the middle.

Their job? Escape!

Run and track them down and send them back to jail (or your makeshift fort).

Feel free to teach them the phrase, “You’ll never catch me alive, coppers!”

#3) Freeze Ball

This might require a purchase, but foam dodgeballs are a great way to play with kids.

Have the different colored dodgeballs result in a different outcome:

  • Red: if you’re hit with the “fireball,” hop five times in a row.
  • Blue: if you’re hit with the “iceball,” you need to freeze for five seconds. 
  • Green: if you’re hit with the “earthball,” it’s time to place your chest to the ground, like you would in a burpee.

#4) Animal Walks

Have someone call out an animal. Then everyone has to walk around like that!

Walking to Mordor is much tougher if you need to crawl like a snake for part of the journey.

#5) Hot Lava

With this game, you’re more or less building an obstacle course in your house, trying to jump from furniture to furniture…because the floor is now lava.

Here are some ideas on creating home obstacle courses:

Another fun way to start this game: start counting down from 5 out loud.

After “1” shout “hot lava” and if anyone is still on the normal floor, it’s time for them to start playing like Gollum when he finally got the ring:

This is a fun standing game to ensure spontaneous activity.

#6) Jump/Duck

This game is pretty easy: take an imaginary sword and swing high or low at the kids, or have them come at you with their imaginary weapon.

You need to either jump if they’re coming low or duck if they’re coming high.

This is really simple, but lots of fun, and can be done with a group of people.

#7) King of the Log (Balance Challenges)

Much like the balance exercises we showed you earlier, but as a game!

Find some territory (a mat, some comfy carpet, grass) and try to push the other off it. Let your kiddos team on you for a more even match.

#8) Wolf & Rabbit

Create a mark or identify a “safe place” within a short sprint away. 

Have two people face each other, but keep enough distance that the “Rabbit” feels comfortable reaching safety.

The Rabbit stays frozen until the Wolf makes a move. Then the Rabbit attempts to sprint to safety before the Wolf can tag it.

#9) Ninja Red Light, Green Light

If you’ve ever played “Red Light, Green Light” this is similar, although it involves some sneaking around, because ninjas.

“The Mark” walks around aimlessly, taking turns liberally, while the Ninja tries to sneak up behind and tag them.  

If the Mark faces the Ninja, the Ninja must freeze. 

Otherwise, the Ninja is free to tag the Mark.

#9) Commando

This game is kind of like Ninja Red Light, Green Light.

  • You have a Counter (normally the adult).
  • You have Runners (kids).

The Counter picks a number from five to ten, then counts down.

Before doing so, they announce “Fast” or “Slow.”

  • Fast, you would count “5, dot, 4, dot, 3, dot, 2, dot, 1.”
  • Slow, you would count “5, dot, dot, 4, dot, dot, 3, dot, dot, 2, dot, dot, 1.”

So twice as many “dots” are said allowed.

While the Counter counts, they move about (carefully) with their eyes closed. They make sure to turn around a lot to keep the Runners on their toes.

When the Counter reaches “1,” they freeze and open their eyes.

Any Runners caught in the Counter’s eyes has to do a silly “croak.”

Working Out at Home With Kids

Coach Matt is a father of 5, yet he’s still able to train with little ones in the house.

How’s he do it?

Here are 4 tips on how to train with kids at home:

  1. Use every minute. Yep, that means you might be breaking up your workout. This is fine.
  2. Talk to your partner. If there’s another parent involved, share with them your goals. Maybe one of you can watch the kids while the other works out.
  3. Involve your kids.  You can always do some exercises with your kiddos. Who knows, you might even help them find a love of working out.
  4. Play some games. You can try one of the 10 games we mentioned above, or even a more traditional sport might be fun if they can handle it.

If you’re juggling working out with your kiddos around, give the video a watch.

How to Workout as a Family (Next Steps)

The most important thing about working out with your kids: have fun!

If kids see you having fun, they might want to join you.

If you make your exercise together enjoyable by including some game elements, they might want to keep doing it.

That would be great!

If you need more ideas, here are 40 ways to exercise without realizing it. 

However, if your kids are not into it, that’s okay. Just try to sneak in whatever workout you can, when you can.

Do the best you can. 

The most important thing you can do now: try an exercise or game with your kids!

You’ll never know how your kids deal with your workouts, until you try it out.

So pick one of the exercises or games we highlighted and give it a whirl.

If it devolves to chaos, you can always try again with a different workout or strategy.

Again, just do the best you can.

If you want some more help, Nerd Fitness is here for you.

We have three options on how to continue with us. Pick the option that best aligns with your goals:

Option #1) If you want a daily prompt for doing home workouts, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

Option #2) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our 1-on-1 Online Coaching Program! 

For example, let’s say you find yourself stuck indoors and you want somebody to custom-build you a workout program based on the equipment and furniture you have. That’s where an online coach is a game-changer! 

Personally, I’ve been working with the same online coach since 2015 and it’s changed my life. You can learn more by clicking on the box below: 

Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out from home” guides.

Alright, I want to hear from you and your experience with working out with your children! 

Are you a parent who is now learning how to exercise with your kids?

Any tips or tricks for training with screaming kids in the background?

Any fun games we missed?

Let me know in the comments!


P.S. If you have older kids, they might be more into doing a workout right alongside you. If so, have them pick a routine from The 7 Best At-Home Workouts and try it together!


Photo Source: Cargo bike family, The clones are working hard, Family looking into sunset, Untitled, Simpson…Maggie Simpson.

set of exercises in the European Gymnastics Center

  • Main
  • Schools, sections and classes
  • Gymnastics for children
  • Gymnastics for children aged 12


5 minutes

May 20, 2022

ratings 3

Sports are necessary for the full development of the child, strengthening his health. For children 12 years old, gymnastics can be the best solution. This versatile sport promotes physical activity, body building, character building and team building.

Class specifics

Gymnastics for 12 year olds includes different types of activities and a set of exercises. At our Center for this age group, lesson plans may include:

  • warm-ups and stretches;
  • study and improvement of acrobatic elements, such as the wheel, flips, handstands, somersaults, somersaults, etc.;
  • exercise on gymnastic apparatus such as trampoline, rings, balance beam, parallel bars and crossbar;
  • strength training.

Classes can be attended by children 12 years of age, regardless of physical fitness. This is due to the specifics of training, in which there is a step-by-step complication of exercises.

Benefits of gymnastics for children

Regular exercise under the supervision of an experienced coach contributes to the development of the child’s body. They can provide:

  • comprehensive strengthening of all muscle groups;
  • increased flexibility;
  • endurance improvement;
  • formation of correct posture;
  • strengthening immunity;
  • development of coordination of movements.

Gymnastics for 12 year olds also has other positive effects. She teaches teenagers discipline, order, diligence and organization. Physical development and the results obtained increase self-esteem and self-confidence, form leadership qualities, make the child more decisive. That is, training in our Center contributes to physical and intellectual education. This can be the key to success both in sports and in life.

Features of training at the European Gymnastics Center

The European Gymnastics Center has a team of qualified trainers. All of them are holders of championship titles in specialized disciplines, with specialized education and experience in working with children. Each coach is a passionate and creative person who sets himself several tasks: to interest a teenager, to identify and develop his potential. Such an attitude to work, organization of classes allows children to liberate themselves, throw out emotions and get the maximum benefit. It is within the walls of the European Gymnastics Center that many children develop a sincere love for sports. To increase interest in classes, make them safer and more effective, professional modern equipment of the well-known brand GYMNOVA is installed in the halls.

Gymnastics classes for 12 year olds are held in all branches of our Center. They are open in different districts of Moscow and the Moscow region. The child does not have to spend a lot of time and effort on the road. You can find the address of the nearest hall on our website.

  • gymnastics for children aged 10
  • gymnastics for children aged 11
  • gymnastics for children aged 12
  • gymnastics for children aged 13
  • gymnastics for children aged 14 years
  • gymnastics for children aged 15
  • gymnastics for children from 3 years old
  • gymnastics for children from 4 years old
  • gymnastics for children aged 5
  • gymnastics for children aged 6
  • gymnastics for children 7 years old
  • gymnastics for children aged 8
  • gymnastics for children 9 years old
  • gymnastics for children from 1 year old
  • gymnastics for children from 2 years old
  • gymnastics for children with mental disabilities

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Training for teenagers.

How to pump up a teenager

In adolescence, many begin to pay attention to their appearance, going to the gym.

And not in vain, because during this period the level of hormones makes it easy to progress, creating a dream figure.

Today we will tell you how to build muscle for a teenager, and what loads are best to use.

Is it possible for a teenager to pump up? A suitable option for this is power loads at home or in the gym.

Training for teenagers 13-15 years old can be very productive in terms of gaining muscle mass.

And all because guys at this age begin to produce large amounts of the male sex hormone – testosterone.

Its main function during this period is the transformation of the boy’s body into the body of a young man. The period of rapid puberty begins. In parallel with this, changes occur in the muscular system and the bone-ligamentous apparatus.

The secondary function of testosterone is to stimulate the growth of muscle mass and strength. In adolescents, the production of this hormone simply rolls over, which creates good prerequisites for the growth of strength indicators.

That is why in the strength sports section (weightlifting, powerlifting) they start recruiting from the age of 13-14.

The second news is that muscle mass gain is slower than that of an adult male.

If during the first year of training men calmly gain 10-12 kg of muscles, then in adolescents this figure is 1.5-2 times less.

This is due to a combination of several reasons:

  • very high metabolic rate
  • active body growth
  • large daily energy expenditure

As a result, very few resources remain for increasing muscle volume.

With a competent approach, after a year and a half of regular strength training, the figure of a teenager will be like that of sports gymnasts – a pronounced sports type, with a minimum amount of body fat, abs and moderate muscle volumes.

Training program

Training for teenagers has its own specifics, which must be taken into account when drawing up an exercise plan.

Depending on where the classes will be held (at home or in the gym), the training programs will differ.

At home

It is desirable to have a horizontal bar and a pair of dumbbells at home. Then you can conduct full-fledged strength training without going to the gym.

Often preference is given to full body exercises, when all the large muscles are pumped at once. However, we will give an example of a two-day training split.

At the 1st workout, some muscle groups will be worked out, at the 2nd – others. Then the cycle repeats.

training program for teenagers at home can be as follows:

Training 1: chest, shoulders, triceps

Training 2: back, legs, biceps

The features of classes and the main recommendations

in the teenage organism there are a number of features that are features important in the distribution of physical activity.

Let’s consider the main ones:

  1. Rapid, often uneven development of all organs and systems

Transformations are asynchronous. For example, a fairly common occurrence among adolescents is various disorders in the work of the cardiovascular system (arrhythmia, tachycardia, and the like).

This is due to the fact that the heart does not have time to grow at the same time as the size of the whole body and copes with its functions worse.

In the training of adolescents, it is necessary to take this fact into account and use strength exercises with caution, which put an increased load on the heart.

For the same reason, it is not recommended to train with limit and near-limit weights.

The first 2-3 months of training, the optimal range of repetitions is 10-15 times.

  1. Weak muscular system and osseo-ligamentous apparatus

Outwardly teenagers may look like grown men, but this impression is deceptive.

Their muscles and ligaments are not yet ready for serious power loads. This is especially true of the spine, the compression load on which should be avoided.

If training is done in the gym, most of the exercises are done lying or sitting, as well as in blocks and machines.

At the same time, to create a muscular corset of the spine, the back muscles (lower back, latissimus dorsi) and abs are strengthened.

This is not only the prevention of curvature of the spine (scoliosis, kyphosis) in the present, but also a significant reduction in the risk of injuries in any sport in the future.

Muscle Gain Nutrition

Success in gaining lean body mass is 70% dependent on the right approach to nutrition.

Here are simple and effective tips for teenagers:

  1. Preference is given to natural products
  • protein foods: meat, fish, poultry, eggs, cottage cheese, dairy products
  • carbohydrates: cereals (rice, oatmeal, buckwheat), potatoes, durum pasta, bakery products, vegetables and fruits kg own body weight. That is, if you weigh 70 kg, then you need to consume 3500 kcal per day (70 kg × 50 kcal = 3500 kcal).

    1. Distribution of proteins, fats and carbohydrates – 20% protein, 20% fat, 60% carbohydrates
    2. More protein food

    The norm is 1.5-2 grams of protein per 1 kg of body weight.

    1. Number of meals – 3-5
    2. Possible use of sports supplements

    These can be:

  • complex vitamins

But if the usual diet is not established, then taking sports nutrition will be ineffective.


A teenager can pump up! And given the age-related “splash” of testosterone, you even need to work out in the gym.

But this process should be built taking into account age characteristics. You can not force the growth of training loads in the pursuit of muscle mass. First and foremost is health improvement.

Particular attention is paid to the strengthening of the cardiovascular system (light cardio loads) and the prevention of spinal curvature (development of the muscles of the back and abs).