The teenage years are a unique window. Bodies are growing fast, confidence is being built (or tested), and the habits formed now often last a lifetime. This guide is for teens aged roughly 13–17 and the parents and coaches who support them. It covers how much to move, how to start strength training safely, how to stay healthy in sport, and how to fuel a growing, active body without dieting.
We believe strong teens become confident adults, and that means strength built with patience, good coaching and plenty of fun. Everything here is researched from and cited to official guidelines and peer-reviewed research, and written to be practical at home, at school and on the field.
How much activity do teens need?
The U.S. Physical Activity Guidelines for Americans (2018) and the World Health Organization (2020) agree on a simple framework for young people aged 6–17:
- 60 minutes or more every day of moderate-to-vigorous physical activity. It can be spread across the day.
- Vigorous activity on at least 3 days a week, the kind that makes it hard to say more than a few words: running, fast cycling, competitive games.
- Muscle-strengthening activity on at least 3 days a week, such as resistance training, climbing or bodyweight exercises.
- Bone-strengthening activity on at least 3 days a week: jumping, running, skipping and sports with impact.
These overlap: a basketball practice counts as vigorous and bone-strengthening activity, and a strength session with jumps ticks two boxes at once.
Myth-busting: “Lifting will stunt your growth”
This is probably the most persistent myth in youth fitness, and the evidence doesn’t support it. Two major position statements reviewed the research:
NSCA position statement (2009)
The National Strength and Conditioning Association (Faigenbaum et al.) concluded that a properly designed and supervised resistance training program is relatively safe for youth, can improve strength, motor skills and sports performance, and may reduce sports injuries. There’s no evidence that it harms growth when done appropriately.
International consensus (2014)
A group of experts from around the world (Lloyd et al., British Journal of Sports Medicine) agreed that resistance training is safe and beneficial for children and adolescents when it’s well supervised, with benefits for strength, bone health, body composition, movement skills, injury resilience and confidence.
The American Academy of Pediatrics (AAP) also supports resistance training for children and adolescents when it’s properly supervised and technique-focused. The real risks in youth strength training come from poor supervision, poor technique, ego-lifting and misusing equipment, not from the barbell itself.
Evidence note
Growth plates are areas of developing cartilage near the ends of long bones. The injuries people worry about have mostly been reported with unsupervised lifting, maximal attempts with poor form, or accidents like dropped weights. That’s why every expert statement emphasizes qualified supervision, gradual progression and technique before load.
Technique first, load second
For teens, the goal of the first months of training isn’t to lift heavy. It’s to move well. Master a bodyweight squat before you load a goblet squat, and a dowel hip hinge before a kettlebell deadlift. The 2014 consensus emphasizes qualified supervision, age-appropriate instruction and a progression that respects each individual’s technical ability, not their age or how much their friends lift.
- Train under a qualified coach, PE teacher or knowledgeable adult, especially for barbell lifts.
- Start with bodyweight and light implements, and move on only when your form is consistent across every rep.
- Most sets should finish with 2–3 good reps still “in the tank”. No grinding, no max-outs in the first months.
- Warm up every time, and keep the area clear of clutter.
- Progress gradually: add reps first, then small amounts of weight, and never both in the same week.
Long-term athletic development
Researchers such as Lloyd and Oliver (the Youth Physical Development Model, 2012) describe athletic development as a long game. Fundamental movement skills, strength, speed, coordination and a love of sport are built across childhood and adolescence, with peak performance coming later. For teens, this means:
Build a broad base
Sprint, jump, throw, land, climb, balance and lift. Athletes with a wide movement vocabulary tend to adapt better to new sports and new demands.
Respect the growth spurt
During rapid growth, coordination can get temporarily clumsy and tissues can be more vulnerable. Keep technique sharp and training loads sensible.
Strength underpins it all
Being stronger supports speed, power, change of direction and resilience in almost every sport.
Injury prevention: warm-ups that work
Some of the best evidence in sports medicine supports neuromuscular training warm-ups. These are structured routines that combine strength, balance, jumping, landing and agility drills. In a large randomized trial of young female soccer players published in the BMJ (Soligard et al., 2008), a comprehensive warm-up program (FIFA’s “11+”) reduced injuries, including severe injuries. A 2018 review of meta-analyses (Webster & Hewett) found that neuromuscular programs substantially reduce ACL injury risk, particularly in young female athletes, who have a higher rate of these injuries than males in many pivoting sports.
What a good 15–20 minute warm-up includes, done at least 2–3 times per week:
- Movement prep: jogging, skipping, side shuffles, carioca.
- Strength: squats, lunges, Nordic hamstring curls (partner-assisted), planks.
- Landing mechanics: jump and “stick” the landing softly, knees over toes, no inward collapse of the knees.
- Balance: single-leg stands, reaches and hops.
- Agility: planned cuts at controlled speed, gradually increasing intensity.
Sport specialization & overuse
It’s tempting to focus on one sport year-round, especially with club teams and showcases. The AAP’s clinical report on sports specialization (Brenner et al., 2016) raises concerns about early single-sport specialization, including overuse injuries and burnout. It recommends that young athletes:
- Delay specializing in a single sport until late adolescence (around 15–16) where possible, for most sports.
- Take at least 1–2 days off per week from organized sport-specific training.
- Take 2–3 months off per year from their main sport (not necessarily all at once, and ideally in 1-month blocks), while staying active in other ways.
- Pay attention to warning signs: persistent pain, falling performance, trouble sleeping, irritability or losing enjoyment.
Pain is information
Pain that gets worse during activity, lingers the next day, causes limping, or is felt in a specific bony spot (heel, knee below the kneecap, lower back, shin) should be checked by a doctor or sports medicine professional. Don’t train through it. Growing athletes are prone to specific overuse conditions that do best when caught early.
Sleep: the performance enhancer nobody sells
The American Academy of Sleep Medicine recommends that teenagers aged 13–18 regularly get 8–10 hours of sleep per 24 hours (Paruthi et al., 2016). Many teens get far less, partly because their body clocks naturally shift later during adolescence. Enough sleep supports mood, learning, reaction time and recovery.
- Keep phones out of the bedroom, or at least off the bed, for 30–60 minutes before sleep.
- Keep a similar wake time on weekends, within an hour or two if possible.
- Get outside in daylight in the morning.
- Avoid energy drinks. They’re high in caffeine and not recommended for young people.
Fueling, not dieting
Growing, training teens need more food, not less. Restricting food, skipping meals or cutting whole food groups can undermine growth, performance and health. The International Olympic Committee describes Relative Energy Deficiency in Sport (REDs): when an athlete doesn’t eat enough to cover both training and normal body functions, it can affect bone health, hormones, periods, immunity, mood and performance, in athletes of any gender (Mountjoy et al., IOC consensus statements 2018 and 2023).
Carbohydrates
The main fuel for sport. Whole grains, fruit, potatoes, rice, pasta, oats. Eat more on heavy training days.
Protein
Spread across meals: eggs, dairy, meat, fish, beans, tofu. Include a source at each meal and in snacks after training.
Calcium & vitamin D
Adolescence is prime bone-building time. The NIH recommends 1,300 mg of calcium and 600 IU of vitamin D per day for ages 14–18. Think dairy or fortified alternatives, leafy greens and fortified foods.
Hydration
Drink regularly through the day and bring water to practice. Pale yellow urine is a simple guide. Water is enough for most sessions under an hour.
A simple rhythm: three solid meals plus 2–3 snacks, with a snack 1–3 hours before practice and a meal or snack with protein and carbohydrates afterward. See our nutrition page for family-friendly ideas.
For parents: watch for red flags
Skipped meals, rigid food rules, an obsession with “clean” eating or weight, missed or irregular periods, frequent injuries or stress fractures, or constant fatigue can signal under-fueling or disordered eating. Talk with your teen’s doctor early. Never comment on a young athlete’s body weight or shape.
Movement and mental health
The 2018 Physical Activity Guidelines Advisory Committee reported that regular physical activity in young people is associated with improved cognitive function and a reduced risk of depressive symptoms. Training also gives a sense of measurable progress, a healthy antidote to social media comparison.
Balancing screens
Screens aren’t the enemy, but they can crowd out sleep and movement. The AAP encourages families to build a Family Media Use Plan that protects time for sleep, physical activity, homework and face-to-face time. Some simple swaps:
- Walk or cycle to school or practice when it’s safe to do so.
- Pair a favorite show with a stretching or mobility routine.
- Set a “phones down” time before bed, and make it a family rule so it isn’t just the teen’s.
- Use fitness apps as a tool for tracking progress, not comparison.
An 8-week progression outline
| Weeks | Focus | Details |
|---|---|---|
| 1–2 | Learn the patterns | Bodyweight only. 2 sets per exercise, slow tempo, lots of coaching. Film and review technique. |
| 3–4 | Build consistency | 3 sets. Add light dumbbells or kettlebells to squats, hinges and rows once form is solid. |
| 5–6 | Add load gradually | Increase weight by small amounts when all reps look the same. Introduce basic jumps and landings. |
| 7 | Challenge | Top of rep ranges with good form. Test a set of push-ups and a plank for time. |
| 8 | Lighter week & review | Drop to 2 sets. Retest, celebrate progress and set goals for the next block. |
3-day beginner program
Train on 3 non-consecutive days (for example Monday, Wednesday and Friday), ideally under supervision. Start every session with the warm-up above. Sessions take about 40–50 minutes. If you’re in season, drop to 2 sessions a week with 2 sets each.
| Exercise | Sets × Reps | Rest | Coaching cues |
|---|---|---|---|
| Squat jump (stick landing) | 3 × 5 | 60 sec | Jump tall, land softly and quietly, knees over toes, hold for 2 seconds |
| Goblet squat | 3 × 8–10 | 90 sec | Chest up, sit between your hips, full-foot contact |
| Push-up (elevated if needed) | 3 × 6–12 | 60 sec | Straight line from head to heels, chest to fist height |
| Kettlebell deadlift | 3 × 8 | 90 sec | Hips back, flat back, push the floor away |
| Inverted row | 3 × 8–10 | 60 sec | Body stiff like a plank, pull your chest to the bar |
| Reverse lunge | 2 × 8 each leg | 60 sec | Step back, drop your back knee, front knee stays stable |
| Plank | 3 × 20–40 sec | 45 sec | Squeeze your glutes, ribs down, breathe |
| Side plank | 2 × 20 sec each side | 30 sec | Hips high and stacked |
Exercise library
Bodyweight to Goblet Squat
- Feet shoulder-width apart, toes turned out slightly.
- Reach your arms forward (or hold a weight at your chest) and sit down between your hips.
- Keep your heels down and knees tracking over your toes.
- Stand up by pushing through your whole foot.
Make it easier: squat to a box. Make it harder: a heavier goblet squat or a 3-second lowering phase.
Kettlebell Deadlift
- Place the kettlebell between your feet.
- Push your hips back, keeping your back long, and grip the handle.
- Brace, then stand up tall by driving your hips forward.
- Lower by sending your hips back first.
Make it easier: practice the hinge with a dowel on your back. Make it harder: heavier kettlebell or trap bar (with a coach).
Push-Up
- Hands under or slightly wider than your shoulders.
- Brace your body into a straight line.
- Lower your chest toward the floor with elbows at about 45°.
- Push back up without letting your hips sag.
Make it easier: hands on a bench or wall. Make it harder: feet elevated or a pause at the bottom.
Inverted Row
- Lie under a sturdy bar set at waist height, holding it with hands shoulder-width apart.
- Straighten your body, heels on the ground.
- Pull your chest to the bar, squeezing your shoulder blades together.
- Lower with control.
Make it easier: bend your knees or raise the bar. Make it harder: feet elevated, or progress toward pull-ups.
Reverse Lunge
- Stand tall with your feet hip-width apart.
- Step one foot back and lower your back knee toward the floor.
- Keep your front knee over your midfoot.
- Push through your front foot to return.
Make it easier: hold onto a wall. Make it harder: hold dumbbells or add a knee drive at the top.
Squat Jump & Stick
- Start in a quarter squat with your arms back.
- Swing your arms and jump straight up.
- Land softly on the balls of your feet, then settle onto your heels.
- Freeze for 2 seconds with your knees over your toes, not caving in.
Make it easier: small hops with a focus on quiet landings. Make it harder: single-leg hops and stick, or lateral bounds.
Nordic Hamstring Curl (Assisted)
- Kneel on a pad while a partner holds your ankles firmly.
- Keep your body straight from knees to head.
- Lower forward as slowly as you can, resisting with your hamstrings.
- Catch yourself with your hands and push back up.
Make it easier: only lower part of the way, or use a band for assistance. Make it harder: slower lowering and more reps.
Plank Series
- Forearms on the floor, elbows under your shoulders.
- Squeeze your glutes and brace your abs.
- Hold a straight line and breathe steadily.
- Progress to side planks and shoulder taps.
Make it easier: knees down. Make it harder: plank shoulder taps or a body saw.
Notes for parents & coaches
- Supervise: qualified instruction matters more than equipment. Look for coaches with youth-specific experience.
- Emphasize effort and skill over weight lifted or body appearance.
- Keep it fun and social: teens who enjoy training stick with it.
- Balance the load: count all of it, including school PE, practices, games and training sessions, when judging how much is too much.
- Protect sleep and meals during busy seasons and exam periods.
- Model it: teens notice when adults prioritize their own health. Our men’s and women’s programs are great companions.
Frequently asked questions
What age can my teen start lifting weights?
Expert statements don’t set a strict minimum age. Readiness is about being able to follow instructions and train safely. Many children start with bodyweight training well before their teens. For teens, supervised training with light loads and a focus on technique is widely supported.
Should my teen do max lifts?
Not in the early stages. Once a teen has solid technique and months of consistent training, a qualified coach can use carefully supervised strength testing. For most teens, a set of 5–8 reps with good form tells you plenty.
Are protein shakes or supplements necessary for teens?
Generally, no. Most teens can meet their needs with regular meals and snacks. Supplements aren’t well regulated and may contain unlisted ingredients. Talk to your pediatrician or a registered dietitian before your teen uses any supplement, and avoid energy drinks.
How do we fit training around a sports season?
In season, 1–2 shorter sessions a week (20–30 minutes) help maintain strength. The off-season is the time to build. Always keep at least 1–2 full rest days a week.
My teen is anxious about their body. How do we talk about fitness?
Focus on what the body can do: getting stronger, sleeping better, having more energy, playing better. Avoid talk about weight, “good” and “bad” foods, or earning food with exercise. If you’re worried, talk with their doctor or a mental health professional.
Get the full 8-week guide
Teen Athlete Foundations expands this page into a complete, printable 8-week plan. It includes six technique-first principles and an exercise library of the fundamentals, a plyometric progression, a 15-minute jump-land-protect warm-up, in-season vs. off-season guidance, fueling and sleep for growing athletes, a session log and an 8-week habit tracker. Made for teens to use with a parent or coach alongside them.
Educational content, not medical advice
This page is for general education and doesn’t replace advice from your teen’s pediatrician, a sports medicine professional or a qualified coach. Get medical clearance before starting a new program if your teen has a medical condition, a past injury or any symptoms during exercise. See our medical disclaimer.
Sources & further reading
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. HHS, 2018.
- World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. WHO, 2020.
- Faigenbaum AD, Kraemer WJ, Blimkie CJR, et al. Youth resistance training: updated position statement paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 2009.
- Lloyd RS, Faigenbaum AD, Stone MH, et al. Position statement on youth resistance training: the 2014 International Consensus. British Journal of Sports Medicine, 2014.
- Lloyd RS, Oliver JL. The Youth Physical Development Model: a new approach to long-term athletic development. Strength and Conditioning Journal, 2012.
- Stricker PR, Faigenbaum AD, McCambridge TM; Council on Sports Medicine and Fitness. Resistance Training for Children and Adolescents. Pediatrics, 2020.
- Brenner JS; Council on Sports Medicine and Fitness. Sports Specialization and Intensive Training in Young Athletes. Pediatrics, 2016.
- Soligard T, Myklebust G, Steffen K, et al. Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. BMJ, 2008.
- Webster KE, Hewett TE. Meta-analysis of meta-analyses of anterior cruciate ligament injury reduction training programs. Journal of Orthopaedic Research, 2018.
- Paruthi S, Brooks LJ, D’Ambrosio C, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 2016.
- Mountjoy M, Ackerman KE, Bailey DM, et al. 2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine, 2023.
- NIH Office of Dietary Supplements. Calcium and Vitamin D fact sheets for health professionals.
- 2018 Physical Activity Guidelines Advisory Committee. 2018 Physical Activity Guidelines Advisory Committee Scientific Report. HHS, 2018.
- American Academy of Pediatrics. Family Media Use Plan and Council on Communications and Media, Media Use in School-Aged Children and Adolescents. Pediatrics, 2016.