Training regularly and not seeing and not building muscle can be very frustrating. There are ways to build muscle for 14-year-olds but you don’t really need to worry about building muscle because your body is not mature. That doesn’t mean don’t train at all, make sure you do train regularly and stay fit.
The safest way to build muscle for 14-year-olds is to perform lots of bodyweight exercises, compound exercises, more endurance, a good diet, and correct form. By doing that you will reduce injuries and will not stun your growth.
How do you build muscle for a 14-year-old?
In order to build muscle for a 14-year-old. Do the following things below
1. Perform Bodyweight exercises
2. Perform Compound exercises
3. Add Endurance training
4. Have a Good Diet
5. Keep your Form Correct
6. Have enough Rest Time
Perform Bodyweight exercises
Building Muscle can be very challenging for a 14-year-old. The best way and the safest way to build muscle is by performing Bodyweight exercises. The aim is to perform 10-15 reps per exercise by increasing reps over time as you build muscle and strength.
Bodyweight exercises will help reduce injury compared to weighted exercises and it is best for 14-year-old as they will not stun their growth.
List of bodyweight exercises to perform
- Push-ups
- Crunches
- Sit-ups
- Lunges
- Pull-ups
- Chin-ups
- Muscle-ups
- Planks
- Jump Squats
- Single leg bodyweight deadlift
- Single leg bodyweight Squats
- Squats
- Dips
- Glute bridge
Performing these exercises correctly with the right number of sets and reps will help build muscle for 14-year-olds.
Perform Compound exercises
Compound exercises will focus on multiple muscle groups. The muscle building for 14-year-old will be faster when performing compound exercises as more muscle fibres are getting activated at once. This means gaining more overall muscle in less amount of time.
It is advised to perform bodyweight exercises but an active 14-year-old can perform lightweight training if they are comfortable will bodyweight exercises.
List of the Compound exercises to perform
- Deadlifts
- Bench press
- Shoulder press
- Squats
- Leg press
Performing these compound exercises with lightweight and right reps/set will help build muscle for 14-year-olds.
Add Endurance Training
The best way to understand Eduarance is by thinking of it as “Holding a glass of water for a min, it’s fine. Holding it for 1-3 hours, your hand start to ache. Holding for a day and your hand will feel numb.” The Weight is the same light but you’re holding it for a long period of time.
We use the same concept in workouts such as using a lightweight and performing 20-100 reps for each workout for each set. This can be some time consuming but the workout will help build muscle faster and you will have the pump after the workout.
Endurance training should be added to both Bodyweight and compound exercises. This will help build muscle for 14-year-olds.
Have a Good Diet
In order to build muscle for 14-year-olds then good diet is necessary. You need to make sure you eat enough calories throughout the day and eat a clean diet that contains the following:
- Nutrient-Dense Foods
- Healthy Snacks
- More protein intake
- Drink Calories
Read the Correct Diet to build muscle in more detail.
Keep your Form Correct
The main focus should be on form when lifting to doing any exercises because you should be focusing on the right muscle when working out. In some cases, you will be “cheating” where you could be doing half reps because of the difficulty of the exercises or weight. Therefore, learning proper form will help target the correct muscle group and give a strong basis in your later bodybuilding years. As you can see form is important to building muscle for 14-year-olds.
Have enough Rest Time
To build muscle for 14-year-olds, rest time is mandatory. It’s recommended to give your muscle 1-2 days to recover after a workout. You will know when it’s time to train and you won’t feel the pain in your muscle. Building muscle does require patience, consistency and dedication but it absolutely worth it in the long run.
- Must read:- Average Bench Press for 14-year-old
- Must read:- Average Deadlift for a 14-year-old
- Must read:- Average Dumbbell curls for 14-year-old
- Must read:- Average Squats for 14-year-old
Workout Plan for Teenage Guys to Build Muscle
Here is a workout plan to build muscle for 14-year-olds (teenagers). You can each your own workout by mixing up the exercises and rep/sets to your own preference. This is a weekly workout that is recommended for teenagers as it will help build muscle.
- Day 1 – WEEK 1 – Bodyweight Exercises
- Day 1 – WEEK 2 – Bodyweight Exercises
- Day 2 – Rest Day
- Day 3 – WEEK 1 – Compound Exercises
- Day 3 – WEEK 2 – Compound Exercises
- Day 4 – Rest Day
- Day 5 – WEEK 1 – Mixture
- Day 5 – WEEK 2 – Mixture
- Day 6 – Rest Day
- Day 7 – Cardio
Day 1 – WEEK 1 – Bodyweight Exercises
| No | Workouts | Reps | Sets | Rest time between sets |
| 1 | Crunches | 30-60 | 3 | 1 minute |
| 2 | Planks | 1 minute | 3 | 1 minute |
| 3 | Single leg bodyweight deadlift | 8-15 (each leg) | 3 | 1 minute |
| 4 | Single leg bodyweight Squats | 8-15 (each leg) | 3 | 1 minute |
| 5 | Dips | 10-30 | 3 | 1 minute |
| 6 | Glute Bridge | 30-60 | 3 | 1 minute |
Day 1 – WEEK 2 – Bodyweight Exercises
| No | Workouts | Reps | Sets | Rest time between sets |
| 1 | Push-ups | 10-50 | 3 | 1 minute |
| 2 | Sit-ups | 20-50 | 3 | 1 minute |
| 3 | Pull-ups | 1-10 | 3 | 1 minute |
| 4 | Lunges | 20-50 (each leg) | 3 | 1 minute |
| 5 | Jumping Squats | 30-60 | 3 | 1 minute |
| 6 | Squats | 30-60 | 3 | 1 minute |
Day 2 – Rest Day
Day 3 – WEEK 1 – Compound Exercises
| No | Workouts | Reps | Sets | Weight | Rest time between sets |
| 1 | Bench Press | 20-50 | 3 | Light | 1 minute |
| 2 | Shoulder Press | 20-50 | 3 | Light | 1 minute |
| 3 | Deadlifts | 10-60 | 3 | Light | 1 minute |
| 4 | Squats | 30-60 | 3 | Light | 1 minute |
| 5 | Leg Press | 30-60 | 3 | Light | 1 minute |
Day 3 – WEEK 2 – Compound Exercises
| No | Workouts | Reps | Sets | Weight | Rest time between sets |
| 1 | Leg Press | 30-60 | 3 | Light | 1 minute |
| 2 | Deadlifts | 10-60 | 3 | Light | 1 minute |
| 3 | Shoulder Press | 20-50 | 3 | Light | 1 minute |
| 4 | Squats | 30-60 | 3 | Light | 1 minute |
| 5 | Bench Press | 20-50 | 3 | Light | 1 minute |
Day 4 – Rest Day
Day 5 – WEEK 1 – Mixture
| No | Workouts | Reps | Sets | Weight | Rest time between sets |
| 1 | Bench press | 20-50 | 3 | Light | 1 minute |
| 2 | Push-ups | 10-50 | 3 | Bodyweight | 1 minute |
| 3 | Shoulder Press | 20-50 | 3 | Light | 1 minute |
| 4 | Hike Push-ups | 10-50 | 3 | Bodyweight | 1 minute |
| 5 | Deadlifts | 10-50 | 3 | Light | 1 minute |
| 8 | Single leg bodyweight deadlift | 8-15 (each leg) | 3 | Bodyweight | 1 minute |
Day 5 – WEEK 2 – Mixture
| No | Workouts | Reps | Sets | Weight | Rest time between sets |
| 1 | Squats | 30-60 | 3 | Light | 1 minute |
| 2 | Squats | 30-100 | 3 | Bodyweight | 1 minute |
| 3 | Single leg Bodyweight Squat | 20-50 (each leg) | 3 | Bodyweight | 1 minute |
| 4 | Deadlifts | 10-50 | 3 | Light | 1 minute |
| 5 | Sit-ups | 30-80 | 3 | Bodyweight | 1 minute |
| 8 | Lunges | 8-15 (each leg) | 3 | Bodyweight | 1 minute |
Day 6 – Rest Day
Day 7 – Cardio
| No | Workouts | Reps | Sets | Rest time between sets |
| 1 | Cycling | 5 minutes | 3 | 1 minute |
| 2 | Steps | 10 minutes | 1 | N/A |
| 3 | Running/Sprinting | 3 minutes | 3 | 1 minute |
| 4 | Jog | 5 minutes | 1 | N/A |
By now you should know how to build muscle for 14-year-olds. If followed the plan correctly there is no reason for you not to grow your muscles and let us know about your progress.
