How Teens Can Successfully Start Strength Training

November 18, 2025, 2:52 am | Read time: 4 minutes

For a long time, strength training in young adolescents was considered risky due to presumed negative effects on growth. This assumption has now been refuted by numerous studies. On the contrary, research has shown that strength training can offer a wide range of benefits for teenagers. Trainer and FITBOOK expert Alina Bock explains how to ideally start training at a young age.

Promoting overall health, fitness, self-confidence, and sleep quality are just some of the positive aspects that strength training can bring to teenagers. However, to benefit from these positive side effects, it is essential to introduce teenagers to strength training through a well-thought-out training plan.

The Importance of Strength Training for Teenagers

Contrary to all prejudices that strength training is bad for children and teenagers and impairs growth, strength training has proven to be safe today under the supervision of qualified individuals. Strength training improves the physical self-image, strength, and overall physical performance of children and teenagers.¹^,² Additionally, strength training at a young age can enhance motor skills and increase bone density.³ Cognitive abilities can also be promoted through physical activity, positively impacting academic performance.

The Right Start in Strength Training

Negative effects in the form of injuries have only been observed in connection with equipment misuse, inappropriate weight, incorrect technique, or the absence of qualified adult supervision. For this reason, it is important to professionally guide and monitor teenagers as they start strength training to avoid these sources of error and benefit from the sport’s results.

Initially, I recommend a full-body program for young beginners. Unlike split training, this has the advantage that various muscles learn to work together through well-chosen exercises. This promotes coordination and deep muscles. Additionally, strength exercises using one’s own body weight do not overwhelm the muscles. At the same time, teenagers learn the interaction of different muscles. However, this does not mean that exercises with weights, in the form of machines or free weights, are entirely unsuitable. In such cases, it is particularly important to accompany teenagers as they start training. They need a good introduction, an explanation of correct techniques, and ideally, the guidance of a qualified trainer. Incidentally, girls and boys can generally perform the same strength exercises.

Focus on Training Deep Muscles

Those who start training deep muscles at a young age can effectively prevent back, pelvic floor, and posture issues throughout their lives. Therefore, it is worthwhile for teenagers to engage in strength training in the long term.

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Sample Training Plan for Starting Strength Training (Doable at Home)

Squats: 3 sets of 15 to 20 repetitions each
Walking lunges: 3 sets of 15 repetitions per leg
Lat pull in a lying position (with towel or resistance band): 3 sets of 15 to 20 repetitions
Bent-over reverse fly (with resistance band or dumbbells): 3 sets of 15 to 20 repetitions
Push-ups (possibly on knees): 3 sets of 15 to 20 repetitions
Plank: 2 sets of 45 to 60 seconds each

Sample Training Plan for Starting at the Gym

Wide squats with kettlebell: 3 sets of 15 to 20 repetitions each
Walking lunges: 3 sets of 15 repetitions per leg
Lat pull on the machine: 3 sets of 15 to 20 repetitions each
Rowing on the machine: 3 sets of 15 to 20 repetitions each
Chest press on the machine: 3 sets of 15 to 20 repetitions each
Plank: 2 sets of 45 to 60 seconds each

At this point, we want to emphasize again: In both cases, a trainer should instruct the exercises and regularly check if they are being performed correctly. Proper body tension is essential here.

Those just starting with strength training benefit from faster recovery. Combined with a youthful age, which further enhances this effect, it means that teenagers can quickly increase their strength by regularly increasing the training weight during exercises. A trainer should also support this to prevent errors in exercise execution and potential injuries.

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This article is a machine translation of the original German version of FITBOOK and has been reviewed for accuracy and quality by a native speaker. For feedback, please contact us at info@fitbook.de.