As a personal trainer for over 20 years I have had the privilege of working with hundreds of clients, some for well over a decade. During this time a few have started sending their teenagers my way. However, training this group has presented a unique set of challenges and rewards. It's a pivotal age, physically and mentally, where bodies are changing rapidly and the desire for independence clashes with the need for guidance. Navigating this fitness crossroads taught me valuable lessons and I wanted to share a few insights for anyone considering weight training at a young age or for parents whose children are curious about the gym.
Embrace the Growth Spurt
Teenagers are like walking growth charts. Their bodies lengthen, hormones surge, and muscle mass fluctuates. This can lead to awkward movements, imbalances, and even injuries if training isn't adapted accordingly.
With this group the key is to prioritise proper form over heavy weights, focusing on compound exercises that engage multiple muscle groups, like lunges, presses, and pulls, as well as plyometrics and other multi directional exercises. This use of lighter weights, higher reps and variation of movements patterns will build coordination, flexibility; creating a strong foundation for future training and a “functional carrier over” to other sports and activities they are engaged in.
Listen to the Body, Not the Buzz:
Social media is awash with fitness influencers lifting impossible weights and promoting quick-fix routines. I encourage a healthy skepticism towards online trends and focus on listening to the body's signals. Fatigue, pain, and soreness are not badges of honor; they're your body's way of saying slow down. Prioritise rest and recovery, and avoid pushing through pain, which can lead to injuries that derail progress.
Fuel the Engine, Not the Fire:
Teenage metabolisms are like furnaces, burning through calories rapidly. Proper nutrition is essential for growth, development, and optimal training results. Ensure a balanced nutrient dense diet, rich in fruits, vegetables, complex carbohydrates and protein. Encourage the exploration of healthy cooking, as preparing their own meals gives them control and fosters a positive relationship with food.
Celebrate the Wins, Big and Small:
Progress doesn't always mean lifting heavier weights or hitting new PRs. Celebrate the little victories: mastering a new exercise, building endurance, or simply showing up for a workout. Positive reinforcement builds confidence and keeps them motivated. Focus on long-term goals and the overall journey, not just the immediate results.
Training teenagers continues to be a humbling and rewarding experience. It reminded me of the power of positive guidance, the importance of listening to your body, and the joy of watching someone build confidence and discover their physical potential. As they navigate this transformative chapter, remember: growth takes time, proper form is key, and celebrating the journey is just as important as reaching the destination.
Finally I just wanted to take the time to thank all my clients past and present for the incredible sense of purpose and meaning. It is a privilege of being part of your fitness journey and thank you for helping me develop RNGD into De Beauvoir’s personal training business.
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