Youth Strength Training

Workout Components

Fuel up: Ensure you take in sufficient food and fluid prior to the exercise session, preferably with some carbohydrates.

Do a warm-up first: This could include a jog or run on the spot, mild stretches, on a bike rower or some body weight movements.

Pick your weights accordingly: Choose a weight that allows at least 12 repetitions and preferably 15. This ensures the weight is light enough not to place too much stress on joints and the developing cartilage and bone, which is one of the potential risk areas for youth when weight training.

Establish sets and number of exercises: Two to Three sets for each exercise is enough.

Ask for help: We are here to offer advice assistance, write up specific programs or just check you are doing an exercise correctly so don’t hesitate to ask.

Cool down: Light stretching of all the muscles you worked.

Set a weekly plan: Two sessions each week is sufficient—three at the most. You should have at least one day in between sessions to ensure recovery from muscle soreness.

Training Program

Exercises

All exercises are performed in 2 sets and 10 repetitions.

1. Barbell squats

2. dumbbell press

3. Band Seated row

4. Dumbbell arm curl

5. Triceps Press

6. Dumbbell deadlift

7. Weighted oblique crunch

8. Barbell bent-over row

9. Barbell side lunge

Cooldown

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