Easy Exercises for Teens (for Teens) (2024)

FAQs

What exercises should a 13 year old do? ›

Experts recommend that teens do 60 minutes or more of physical activity every day. Most of that should be moderate to vigorous aerobic activity. Aerobic activity is anything that gets your heart going — like biking, dancing, or running. Then take a few minutes for some strength training.

Ideally, a workout schedule for teenagers will involve a variety of different styles and types of activities, to help the body develop a range of muscles, skills and abilities. Over the week, this could look like 1-2 days playing sports, 1-2 days strength training, and 1-2 cardio, on top of daily activity like walking.

Physical activity guidelines for teens recommend that they get 1 hour or more of moderate to strong physical activity daily. In addition: Most of the physical activity should be aerobic, where they use large muscles and continue for a period of time. Examples of aerobic activity are running, swimming, and dancing.

Powerlifting, maximal lifts, and bodybuilding are not recommended for young people who are still growing because they can cause serious injuries. Some people looking for big muscles may turn to anabolic steroids or other performance-enhancing drugs.

Resistance training and weights are a safe and effective form of exercise for teenagers, but it's really important that the right technique and progressions are used. It's time to put aside any doubts and let our teens lift some weights! Just make sure they're doing it safely and under proper guidance.

In general, teens can do most things at the gym, Crepeau says. "There's nothing we would say to avoid other than power lifting and trying to max out weights," she says. Womack also discourages power lifting. "Outside of really heavy lifting, there isn't anything that's off-limits," he says.

How to start working out at 14? ›

Don't use heavy weights yet! Teens should start out with lighter weights, proper form, and more repetitions. A good rule of thumb is to start with a weight you can easily lift 10 times, with the last two repetitions being increasingly difficult. For some teens, this might be 1 pound to 2 pounds.

Lifestyle factors such as a lack of exercise, an unhealthy diet, smoking, and alcohol consumption can also play a role. Individuals may be able to reduce skinny fat or prevent it by improving eating habits, getting regular exercise, and following treatment instructions for underlying health conditions.

Frequent exercise is the foremost way of increasing your stamina. Long sessions of aerobic exercise paired with resistance training can boost your stamina. A study from 2017 found that previously exhausted participants increased their endurance and energy levels after six weeks of interval training and exercise.

Drink low-fat milk and water instead of sugary drinks. Eat at least 5 servings a day of fruits and veggies. Include a variety protein in your diet. Protein foods — including lean meat and poultry, seafood, eggs, beans, soy products, and nuts — provide important nutrients and help you feel satisfied.

Aerobic exercise improves cardiovascular fitness and muscle tone. This type of exercise includes activities such as walking, running, swimming, cycling, dancing, rowing, and cross country skiing. Weight training (resistance) exercise promotes muscle strength and flexibility.

Kids can safely lift light adult-size weights. Children can try to do one or two sets of 8 to 12 repetitions with good form. If they can't do 10 repetitions, the weight might be too heavy. Focus on good form.

Teens should start out with lighter weights, proper form, and more repetitions. A good rule of thumb is to start with a weight you can easily lift 10 times, with the last two repetitions being increasingly difficult. For some teens, this might be 1 pound to 2 pounds.

They are meeting school requirements (managing homework and extracurriculars), and contributing to the household in which they live (doing chores, cooperating with rules and expectations). As they develop they will also test boundaries, forget things, and break rules.