Exercise routine for teens at home

Like many teenagers, you are probably thinking about achieving a sound body; at the end of the day, we all want to be strong and healthy, even at home.

The good news is that adolescence is the best time to start your exercise routine, as the results will be enhanced. In adolescents, hormones related to physical and muscle growth are higher. (2)

The not-so-good one is that although the youngest run with some advantages, it is not about doing any exercise routine or eating all the time, but rather about being consistent and learning how to exercise at home with technique.

This article describes a sample exercise routine for teens and how to supplement a training plan for teens. The exercise plan is suitable to do at home and is for both men and women.

RELATED: Exercises to Grow Your Height in Adolescence

The best exercises for teens between 14 and 19 years old

Sports, bodyweight exercises, and abdominal exercises are best for a perfect teenage body.

In adolescence, exercises with weights and heavy bars should be limited from the routine. Although it is a myth that they will affect your height, mistakes in this type of exercise can indeed cause the body to develop incorrectly. In addition, excess weight in the routine often leads to sports injuries, even in the youngest.

While there is no scientific evidence to support that heavy free weight exercises affect height. Lifting bars, dumbbells, and kettlebells greater than 10 kg are not recommended. These exercises can excessively load the joints and cause adverse effects or injuries. For this reason, these exercises should not be included in a routine for adolescents, less for children.

If you are between 14 and 16 years old, you should wait a little before doing these exercises. From the age of 17, some activities with weights up to 10 kg are allowed.

On the contrary, pull-ups and hyperextensions are an example of ideal exercises to improve posture and increase height in young people.

The best exercises for teens are:


Example of exercise routine for teens at home

An exercise routine for teens should combine static with dynamic exercises. This is one of improving power, endurance, and muscle strength simultaneously.

We remember that the essential thing in a routine for adolescents should be to emphasize improving the technique of the exercises. Just as they should not forget the importance of food and rest, this is even more important than the training plan to achieve a sound body.

An example of a routine for mid-level teens is described below:

  1. Front abdominal planks

1 minute – 3 reps

The abdominal planks or planks are one of the ideal static exercises to develop a firm and strong abdomen from adolescence and at home. A beginner should pay special attention to learning the technique and not shift the weight onto the arms. It is best to start the routine this way.

  1. Side plank

30 seconds on each side – 2 reps

This is a fundamental functional exercise to strengthen adolescents’ obliques and lateral gluteal area. Repeating sideboards for 30 seconds on each side two times is enough.

  1. Push-ups with bench

Ten reps – 2 sets

Push-ups are suitable for developing your pectoral muscles and your triceps. When doing this exercise, the abs should remain as a plank. If you don’t have a bench at home, you can use a chair or a support box.

  1. Leg raises

12 reps – 3 sets

One of the essential exercises in learning to feel the lower abdomen muscles. At 15, it is tough to learn to tighten the lower abdomen; for this reason, we include it as one of the best exercises in the routine.

  1. Burpees

Eight reps – 2 sets

Burpees are a critical functional exercise for developing the body in adolescence. It is an exercise with a basic bodyweight of methodologies such as CrossFit and practical training routines for boys between 15 and 19 years old.

  1. Hip lifts

Ten reps – 3 sets

Hip lifts are ideal for strengthening your glutes and lower back muscles. Adolescents must be conscientious not to strain the neck and, at all times, try to include work on the back of the legs. You can help yourself with a mat.

  1. Triceps Dips

Ten reps – 2 sets

The fund’s banks are ideal for working the triceps exercise. If you do not have a support bench, what you can do at home is use a table, two chairs, a table, or any low surface.

  1. Wheel crunches

Eight reps – 2 sets

Wheel crunches are one of the best exercises to mark the abdomen. In adolescence, it is recommended to always start with supported knees and learn the technique. If you are not sure how to use the abdominal wheel, you can check this article on the abdominal wheel.

  1. Pull-ups

Eight reps – 2 sets

Pull-ups are an effective exercise to strengthen your back. For an adolescent, it is essential to include it in routines as it improves posture and stimulates muscle growth in the upper body.

  1. Stocks

Ten reps – 3 sets

Lunges are one of the best exercises for teens to do at home. When going down, you must make sure that your back remains straight like a board; to achieve this, you must help yourself with the strength of your abs.

10. Bonus: Exercises with balls and jumping rope

10 minutes

These exercises improve coordination in adolescence and increase muscular endurance and respiratory capacity. Combining a bodyweight routine with a soccer routine for teens is a good strategy for improving aerobic endurance in youth.


CrossFit for teens, yes or no?

Initially, CrossFit was not designed for teens. It is still only allowed for adults in most training rooms. However, some coaches have made modifications to accommodate youth WODs.

Doing CrossFit is an excellent alternative to a traditional teen routine as long as the whole emphasis is placed on technique. Also, if you opt for a CrossFit workout for teenagers, you should never work with weights more significant than 10 kg.



Swimming and bodyweight exercises are recommended for adolescents and young people under 16.

Gym machines and exercises with weights and bars are allowed only from 18. Both men and women should train under the supervision of a gym teacher or sports professional.

Teen exercise routines that include barbell pull-ups / Christs, burpees, push-ups, and sit-ups are ideal for a sound body.

These are some of the best exercises for young teens as they stimulate physical and muscle growth without compromising possible damage to other levels, such as height.

A training plan for the abdomen and exercises with barbells with low weights are advised to mark the core in adolescence. In doing these exercises, the whole emphasis should be placed on the movement technique. Otherwise, injuries may appear over the years.



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