Physical exercise is a fundamental activity for people’s well-being and health, especially during adolescence, when the body and mind experience important changes and challenges. Among the various exercise modalities that exist, weight lifting or strength training is one of the most popular and beneficial, but also one of the most controversial and misunderstood.
In this article, we are going to explain everything you need to know about weight lifting in adolescence: Its benefits, its risks, its effects on development, its precautions, its advice and its answers to the most frequently asked questions. This way, you can decide if this activity is right for you or your teenage son or daughter, and how to practice it safely and effectively.
Why is physical exercise important in adolescence? Physical exercise is important at all ages, but especially in adolescence, as it contributes to:
- Improve growth and physical development, promoting the formation of healthy and strong bones, muscles, organs and tissues.
- Prevent overweight and obesity, as well as the diseases associated with them, such as diabetes, hypertension, high cholesterol or cardiovascular diseases.
- Improve academic performance, memory, concentration, creativity and learning, as exercise stimulates blood circulation and oxygenation of the brain.
- Improve mood, self-esteem, confidence, security, and personal satisfaction, as exercise releases endorphins, the hormones of happiness, and reduces stress, anxiety, and depression.
- Improve social skills, communication, cooperation, respect, tolerance, and integration, as exercise promotes contact and interaction with other people, especially if it is practiced in a group or in a team.
- Improve healthy lifestyle habits, responsibility, discipline, perseverance, commitment and self-improvement, since exercise requires planning, organization, dedication and periodic evaluation.
What are the benefits of weight lifting for adolescents? Weight lifting or strength training is a form of physical exercise that involves performing movements against external resistance, such as a barbell, dumbbell, machine, or elastic band. The benefits of weight lifting for teens are:
- Increase muscle strength, power, endurance, and speed, which improves athletic performance, functional capacity, and injury prevention.
- Increase muscle mass, which improves body composition, physical appearance, calorie burning, and the prevention of sarcopenia (muscle loss) in adulthood.
- Increase bone density, which improves bone health, fracture prevention, and the prevention of osteoporosis in adulthood.
- Increase basal metabolism, which improves the regulation of body weight, appetite control, the use of glucose and diabetes prevention.
- Increase flexibility, mobility, coordination, balance, and joint stability, which improves posture, alignment, fall prevention, and prevention of musculoskeletal pain.
- Increase confidence, self-esteem, security, and personal satisfaction, which improves body image, the expression of emotions, the relationship with others, and the prevention of psychological disorders.
What are the risks of weight lifting for teens? Weight lifting or strength training is a safe and healthy activity for teens, as long as it is done properly, supervised, and progressively. However, if performed inadequately, without supervision, or without progression, it can carry some risks, such as:
- Muscle, tendon, joint, or ligament injuries, such as tears, sprains, dislocations, or inflammations, due to poor technique, excess weight, lack of warm-up, or lack of recovery.
- Bone injuries, such as fractures, fissures or growth disorders, due to excessive overload, poor diet, lack of rest or lack of bone maturation.
- Cardiovascular injuries, such as hypertension, arrhythmias, heart attacks or strokes, due to a lack of medical supervision, a lack of adaptation, a lack of hydration or a lack of breathing.
- Psychological injuries, such as frustration, anxiety, depression, or eating disorders, due to a lack of motivation, a lack of goals, a lack of support, or a lack of self-control.
- Injuries from the use of doping substances, such as anabolic steroids, growth hormone, creatine, or caffeine, due to a lack of information, a lack of ethics, a lack of supervision, or a lack of health.4
How Weight Lifting Affects Adolescent Development
Weight lifting or strength training has a significant impact on adolescent development, both physically and psychologically. Let’s look at how weight lifting affects each of these aspects.
Weight lifting and bone growth
Bone growth is the process by which bones increase in length, thickness, and density. This process occurs mainly during childhood and adolescence, and is completed around the age of 18 in women and 21 in men. Bone growth depends on genetic, nutritional, hormonal and environmental factors.
Weight lifting can positively influence bone growth, as long as it is done properly, supervised and progressively. Weight lifting generates mechanical stress on the bones, which stimulates the activity of bone cells (osteoblasts and osteoclasts) and promotes the formation of new bone tissue. Thus, weight lifting can increase bone density, strength, and quality, which prevents osteoporosis and fractures in adulthood.
Weight lifting does not adversely affect bone growthor, provided that the following conditions are respected: do not lift an excessive weight that exceeds the load-bearing capacity of the bones, do not perform exercises that involve a direct impact on the growth plates (such as jumps or falls), do not perform exercises that involve excessive compression of the spine (such as squats or deadlifts), and do not perform exercises that involve excessive twisting or bending of the spine (such as crunches or rows).
Weightlifting and muscle development
Muscle development is the process by which muscles increase their size, strength, and power. This process occurs mainly during adolescence, and is completed around the age of 25 in both sexes. Muscle development depends on genetic, nutritional, hormonal and environmental factors.
Weight lifting can positively influence muscle development, as long as it is done properly, supervised and progressively. Lifting weights generate mechanical stress on the muscles, which causes micro-tears in the muscle fibers, which are repaired during rest and sleep, leading to an increase in the size, strength and power of the muscles. Thus, weight lifting can increase muscle mass, which improves body composition, physical appearance, calorie burning, and the prevention of sarcopenia in adulthood.
Weight lifting does not adversely affect muscle development, as long as the following conditions are respected: Do not lift an excessive weight that exceeds the contraction capacity of the muscles, do not perform exercises that involve excessive stretching of the muscles (such as splits or bridges), do not perform exercises that involve excessive contraction of the muscles (such as curls or bench presses), and do not perform exercises that involve excessive speed of movements (such as throws or punches).
Weightlifting and the system hormonal
The hormonal system is the set of glands and organs that produce and release hormones, which are chemicals that regulate various functions of the body, such as growth, development, metabolism, reproduction, mood, and behavior. The hormonal system is fully active during adolescence, and is completed around the age of 18 in women and 21 in men. The hormonal system depends on genetic, nutritional, environmental and psychological factors.
Weight lifting can positively influence the hormonal system, as long as it is done properly, supervised and progressively. Weight lifting generates physiological stress on the body, which stimulates the production and release of hormones, such as testosterone, growth hormone, insulin, endorphins and adrenaline. Thus, weight lifting can increase the levels of these hormones, which promotes growth, development, metabolism, mental health and physical performance.
Weight lifting does not adversely affect the hormonal system, as long as the following conditions are respected: do not lift an excessive weight that exceeds the body’s ability to adapt, Failure to exerciseExercises that involve an excessive duration of physiological stress (more than one hour), do not perform exercises that involve an excessive frequency of physiological stress (more than four times a week), and do not perform exercises that involve a lack of recovery from physiological stress (less than eight hours of sleep).
Weight lifting and the nervous system
The nervous system is the whole cells and organs that transmit and process sensory, motor, cognitive, and emotional information. The nervous system is at its peak during adolescence, and is completed around the age of 25 in both sexes. The nervous system depends on genetic, nutritional, environmental, and psychological factors.
Weight lifting can positively influence the nervous system, as long as it is done properly, supervised, and progressively. Weight lifting generates electrical stimulation on the nervous system, which improves communication between neurons, the formation of new connections, the myelination of nerve fibers, and the neurogenesis of new nerve cells. Thus, weight lifting can increase the capacity of the nervous system, which improves sensitivity, coordination, memory, concentration, creativity and learning.
Lifting does not adversely affect the nervous system, provided that the following conditions are respected: do not lift an excessive weight that exceeds the stimulation capacity of the nervous system, Do not perform exercises that involve excessive complexity of movements (such as juggling or acrobatics), do not perform exercises that involve excessive distraction of attention (such as music or television), and do not perform exercises that involve a lack of variation of stimuli (such as routines or machines).
Weight lifting and metabolism
Metabolism is the set of chemical reactions that They occur in the cells and tissues of the body, and allow them to obtain, transform and use energy from food. The metabolism is in full activity during adolescence, and is completed around the age of 25 in both sexes. Metabolism depends on genetic, nutritional, hormonal and environmental factors.
Weight lifting can positively influence metabolism, as long as it is done properly, supervised and progressively. Weight lifting results in increased energy expenditure during and after exercise, which improves calorie utilization, fat oxidation, insulin sensitivity, and appetite control. Thus, weight lifting can increase basal metabolic rate, which improves body weight regulation, glucose control, and diabetes prevention.
Weight lifting does not adversely affect metabolism, as long as the following conditions are met: not lifting excessive weight that exceeds the body’s energy expenditure capacity, Do not perform exercises that involve an excessive duration of the body’s ethical energy expenditure, do not perform exercises that involve an excessive frequency of energy expenditure (more than four times a week), and do not perform exercises that involve a lack of recovery of energy expenditure andenergetic (less than eight hours of sleep).
When and how to start bodybuilding in the gym when you are young
If you have decided to start bodybuilding in the gym when you are young, you should take into account a number of aspects that will help you do it safely and effectively. These aspects are:
What is the minimum recommended age to start lifting weights?
There is no universal minimum age to start lifting weights, as each person has a different rate of maturation. However, it is recommended that boys and girls do not start lifting weights before the age of 8, and that adolescents do not start lifting weights before they have reached the peak of growth, which usually occurs between the ages of 12 and 14 for women and between the ages of 14 and 16 for boys. Before starting to lift weights, it is recommended to practice other types of physical exercise that improve your overall physical condition, such as running, jumping, swimming, playing or dancing.
How to choose the right weight for training according to age?
To choose the right weight to train according to age, The level of experience, the goal, the type of exercise, and the number of repetitions should be taken into account. In general, it is recommended to start with a light weight that allows you to perform the exercise with good technique, good breathing and good posture, and that does not cause pain, fatigue or exhaustion. As you gain experience, you can increase your weight progressively, always respecting the limits of your body and personal sensations. For reference, the following table can be followed:
| Age | Weight | Goal | Repetitions |
|---|---|---|---|
| 8-10 years | 0.5-2 kg | Learn the technique | 15-20 |
| 10-12 years | 2-5 kg | Improve coordination | 12-15 |
| 12-14 years | 5-10 kg | Improve endurance | 10-12 |
| 14-16 years | 10-15kg | Improve Strength | 8-10 |
| 16-18 years | 15-20kg | Improve Power | 6-8 |
| 18-25 years | 20-25 kg | Improve hypertrophy | 4-6 |
What training frequency and intensity are most appropriate for adolescents?
To determine the most appropriate training frequency and intensity for adolescents, experience level, goal, type of exercise, and recovery time should be taken into account. In general, it is recommended to train between 2 and 4 times a week, alternating training days with rest days, and not training for more than an hour per session. As you gain experience, you can increase the frequency and intensity of training progressively, always respecting the limits of your trainingRPO and personal sensations. For reference, the following table can be followed:
| Level | Frequency | Intensity | Recovery |
|---|---|---|---|
| Beginner | 2 times a week | 50-60% of maximum weight | 2-3 minutes between sets |
| Intermediate | 3 times per week | 60-70% of maximum weight | 1-2 minutes between sets |
| Advanced | 4 times per week | 70-80% of max weight | 30-60 seconds between sets |
What other factors should be taken into account when doing bodybuilding in the gym as a young person?
In addition to weight, frequency and intensity of training, there are other factors that must be taken into account to do bodybuilding in the gym as a young person, such as:
- The technique: you must learn and practice the correct technique of each exercise, following the instructions of a qualified professional, such as a personal trainer, A gym instructor or physical education teacher. Abrupt, incomplete or uncontrolled movements that can lead to injury or bad habits should be avoided.
- Breathing: breathing properly during exercise, following the rhythm and cadence of the movements. Exhale the air when performing the concentric phase of the exercise (when the weight is lifted) and inhale the air when performing the eccentric phase of the exercise (when the weight is lowered). Hold your breath or hyperventilate, which can cause dizziness or fainting, should be avoided.
- Posture: Good posture should be maintained during exercise, aligning the head, neck, back, hips and knees, and contracting the abdomen and buttocks. Slouching, arching, twisting or becoming unbalanced, which can cause pain or contractures, should be avoided.
- Diet: A healthy and balanced diet should be followed, providing the necessary nutrients for growth, development, performance and recovery. An adequate amount of protein, carbohydrates, fats, vitamins, minerals, and water should be consumed, following the recommendations of a qualified professional, such as a nutritionist, dietitian, or doctor. The consumption of processed, sugary, fatty or salty foods, which can cause overweight, obesity or disease, should be avoided.
- Rest: the rest necessary for the recovery and regeneration of tissues, which occurs mainly during sleep, must be respected. You should sleep between 8 and 10 hours a night, following a regular schedule, and avoiding distractions, such as light, noise, heat or electronic devices. Insomnia, disrupted sleep, or excessive sleep, which can lead to tiredness, irritability, or lack of concentration, should be avoided.
What Precautions to Take When Exercising with Weights in Adolescence
To exercise with weights in adolescence in a safe and healthy way, are due toA series of precautions are taken to avoid risks and injuries. These precautions are:
How to prevent injuries while lifting weights?
To prevent injuries while lifting weights, the following recommendations should be followed:
- Perform a pre-workout warm-up, consisting of joint mobility exercises, dynamic stretching, and low-intensity cardiovascular exercises, that prepare the body for the effort.
- Perform an appropriate progression to training, which consists of starting with a light weight and increasing it gradually, respecting the level of experience, the objective, the type of exercise and the number of repetitions.
- Perform a correct technique to the training, which consists of performing the movements with control, precision, balance and posture, following the instructions of a qualified professional, such as a personal trainer, gym instructor or physical education teacher.
- Perform a post-workout recovery, consisting of muscle relaxation exercises, static stretching and low-intensity cardiovascular exercises, that promote the elimination of waste substances, the reduction of inflammation and the regeneration of tissues.
How to avoid overtraining and exhaustion?
To avoid overtraining and exhaustion, the following recommendations should be followed:
- Respect the rest between workouts, which consists of alternating training days with rest days, and not training more than four times a week, to allow the recovery and adaptation of the tissues.
- Respect the rest between the sets, which consists of leaving enough time between each series of exercises, according to the level of experience, the objective, the type of exercise and the number of repetitions, to allow the recovery and oxygenation of the muscles.
- Respect the rest between exercises, which consists of leaving enough time between each exercise, according to the level of experience, the objective, the type of exercise and the number of repetitions, to allow recovery and variation of stimuli.
- Respect rest during sleep, which consists of sleeping between 8 and 10 hours a night, following a regular schedule, and avoiding distractions, such as light, noise, heat or electronic devices, to allow the recovery and regeneration of tissues.
How to maintain a good posture and technique when lifting weights?
To maintain good posture and technique when lifting weights, the following recommendations should be followed:
- Look straight ahead, keeping the head aligned with the neck and back, and avoiding looking down, up or sideways, that may cause cervical strains or injuries.
- Contract the abdomen, keeping the navel inward and the pelvic floor upwards, and avoiding arching or hunching the back, which may cause lumbar tensions or injuries.
- Spread the feet, keeping a distance approximately the width of the shoulders, and avoiding bringing them together or separating them too much, which can cause imbalances or injuries to the knees or hips.
- Bend the knees, maintaining a flexion of about 90 degrees, and avoiding extending or flexing them too much, which can cause strains or injuries to the quadriceps, hamstrings or calves.
- Extend the arms, maintaining a slight flexion of the elbows, and avoiding blocking or bending them too much, which may cause strains or injuries to the biceps, triceps or forearms.
- Adjust the grip, keeping a distance approximately the width of the shoulders, and avoiding tightening or loosening too much, which may cause strain or injury to the wrists, hands or fingers.
Conclusion
In conclusion, weight lifting or strength training is a very beneficial physical activity for adolescents, as long as it is done properly, supervised and progressively. Weight lifting can improve the growth, development, performance, health, and well-being of adolescents, as long as the conditions, recommendations, and precautions we have explained in this article are respected.
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Frequently asked questions
Is it bad to exercise with a lot of weight as a teenager?
No, It is not a bad thing to exercise with a lot of weight as a teenager, as long as it is done properly, supervised and progressively. Weight-bearing exercise can improve the strength, power, endurance, and speed of teens, as long as the load-bearing capacity of the bones, muscles, joints, and cardiovascular system is respected. However, if performed inappropriately, without supervision, or without progression, it can lead to injury, growth disturbances, cardiovascular problems, psychological disorders, or doping.
What are the benefits of weight lifting for adolescent mental health?
Weight lifting has many benefits for adolescent mental health, such as:
- Improve mood, self-esteem, confidence, security, and personal satisfaction, as weight lifting releases endorphins, the hormones of happiness, and reduces stress, anxiety, and depression.
- Improve social skills, communication, cooperation, respect, tolerance and integration, as weightlifting favours contact and interaction with other people, especially if it is practiced in a group or in a team.
- Improve healthy lifestyle habits, responsibility, discipline, perseverance, commitment and self-improvement, already that weightlifting requires planning, organization, dedication, and periodic evaluation.
What to do if you feel pain or discomfort when lifting weights?
If you feel pain or discomfort while lifting weights, you should stop exercising immediately, and consult with a qualified professional, such as a personal trainer, gym instructor, physical therapist, or doctor. Pain or discomfort when lifting weights can be a sign of injury, inflammation, contracture, or overuse, which can worsen if you continue to exercise. Therefore, the cause, type, intensity, and location of the pain or discomfort should be identified, and the professional’s instructions should be followed, which may include rest, ice, compression, elevation, massage, stretching, medication, or rehabilitation.