What to Expect When a Teenager Starts Gym for the First Time
Starting the gym for the first time as a teenager, especially if you have had less-than-perfect health previously, can be an overwhelming experience. The goal is to stay motivated, avoid boredom and discouragement, and focus on the fundamentals of form and proper training. By following the right tips, you can embark on a journey towards a healthier lifestyle and tangible results.
Building a Strong Foundation
It's crucial to start slowly and methodically. For a 15-year-old beginner like your teenager, one step at a time is the way to go. Focus on 1-2 exercises initially, making each session memorable and enjoyable. Keep the intensity at a manageable level to avoid soreness and discouragement while turning it into a personal challenge. Consider finding out your 1RMs (one-rep max) to gauge your strength and set realistic goals.
Focus on Form Over Weight
Many new gym-goers get caught up in the weight they can lift without paying attention to the form. However, the importance of proper form cannot be overstated. Train by the book, making sure every exercise is performed correctly. This approach will ensure that results come over time rather than working with weights that are too heavy for the proper form, which can lead to injury. Results will follow in time, so don't quit even if progress seems slow.
Consistency is Key
Start with 3 weight training sessions a week and focus on form. Before each training session, warm up properly to avoid injuries. While warming up may not be the most appealing part of the workout, it is essential for staying injury-free and achieving long-term goals.
Healthy Diet for Optimal Health
A balanced and healthy diet is essential for a teenager's growth and overall health. Start by adjusting your menu and cutting carbs to encourage fat loss. Avoid foods high in sugar such as sweets, bread, and sodas. Faster results can be achieved without eating foods that hinder fat loss by providing unnecessary sugar. As a teenager, your body is still developing, so a professional nutritionist can provide tailored dietary advice to support your growth and health.
The Journey of Progress
Consider sharing your teenager's journey with a friend or family member to keep them motivated and accountable. We've seen significant transformations in my 15-year-old son as he began going to the gym. Our first exercises were focused on the deadlift and squats, something he found challenging at first. With consistent practice and guidance, his form improved over time. Today, his deadlift is at 50 kg for reps and his squats are at the same weight. He also made progress with the incline bench press, pushing 35 kg for sets of 4 after just 3 weeks.
Developing Good Habits
Encourage your teenager to develop good gym etiquette from the start. Teach them to properly return weights and clean up after themselves. Since he's a teenager, he may not initially show embarrassment for lifting with an empty bar, but it's important to set the right example by stating that even the most muscular bodies started with the basics. Emphasize that focusing on form is crucial, and the weight will increase over time. Over time, he has developed better posture, improved confidence, and even started engaging more with gym-goers, showing both growth and maturity.
Encourage your teenager to enjoy the process and appreciate the slow but steady progress. Remember, the journey to a healthier and fitter body is a long one, and the key is to stay consistent and motivated. With patience and perseverance, they can achieve their goals.