What is a safe weight lifting routine for a 15 year old boy?
I am 15 and just wondering if its safe to lift weights, and if so what is a good routine to build a bit more muscel and strength?
Public Comments
1. You are OK to start lifting at 15. You already have a lot of testosterone in your system, so muscle growth will not be a problem if you supplement with enough protein. Just stay away from heavy squats as it may inhibit your growth from pressure on your spine.2. contrary to popular belief, weight lifting does not stunt your growth so don't listen to people who say that you can't do something because you can. I depends on what equipment that you have, but I would start out with body weight stuff. Pushups, pullups, and ab workouts. Then use weights for stuff like bench press, squats and stuff like that. At your age you are going to need speed and agility for sports so also do leg press, cardio, and other leg workouts. Good Luck!
3. Well you haven't specified why you want to work out so i'm just going to assume that you want to gain more muscle mass. The best excercises that should be in your routine are the bench press (middle pecs), incline press (upper pecs), squats/leg press (quads), any bicep excercise (standing barbell curl, hammer curl, bicep curl, etc.), and the lat pulldown or bent-over row for the back. If you want muscle tone I suggest doing 4 sets of 10 reps for each of these plus some other workouts maybe 3 or 4 times a week. If you want power, I suggest 4 sets of 6 reps. If you want a combination, my high school football workout was one day with sets of 8,6,4,then 2 reps (going for max lift), second day was the 4*10, and third was the 4*6.
By the way, at your age you're fine to start lifting weights.
