Teenagers

Strength training is safe and beneficial for young people: technique, growth and sensible nutrition.

Is strength training safe?

Yes. The myth that 'weights stunt your growth' has no support: properly supervised, strength training is safe for children and adolescents and improves strength, bone density, metabolic health and confidence. Injuries usually come from poor technique or badly managed loads, not from the movement itself.

How to apply it

• Strength training is safe with good technique and supervision
• Forget the myth that 'weights stunt your growth'

Technique before load

For young people, the goal is learning movement patterns with good technique and progressing the load little by little. No chasing 1RMs or copying advanced routines from social media. The motor foundation built now lasts a lifetime.

How to apply it

• Master the technique with light-to-moderate loads
• Progress slowly; do not compete over lifting maximums

Growth and maturation

Every teenager matures at their own pace. Training is adapted to their stage, prioritising variety, coordination and enjoyment over early specialisation. There is no rush: excessive specialisation increases the risk of injury and dropout.

How to apply it

• Prioritise movement variety and sport, not early specialisation
• Match training to maturity, not just to age

Nutrition for young people

Active young people need enough energy and protein to grow and perform. The basis is varied real food: strict diets and obsessive macro counting are not needed. Encouraging a good relationship with food is as important as the numbers.

How to apply it

• Eat enough and varied to grow and train
• Avoid restrictive diets; look after your relationship with food

Supplements: almost none

Teenagers do not need most supplements: good food is enough. Creatine has a favourable safety profile but it is decided case by case and ideally with supervision. Avoid strong stimulants and 'fat burners' entirely.

How to apply it

• Prioritise real food; supplements are almost never needed
• No strong pre-workouts or fat burners for young people

Rest, sport and mental health

Getting enough sleep is key in adolescence for performance, mood and recovery. Exercise improves mental health and self-esteem, as long as it does not turn into pressure or an obsession with appearance. The goal is to enjoy it and build habits for life.

How to apply it

• Look after your sleep: at this age it is performance and health
• Let training add wellbeing, not pressure about how you look