what type of weight training would be good for a 14 year old?

[JeetKuneDoboy]

i want to start weight training but i'm not sure what i should be doing

[lssanjose]

what are your goals?

[JeetKuneDoboy]

i want to stay lean but powerful

[lssanjose]

hmm do some research on plyometrics and explosive weight training. I say this because i can't giv e definitive yes or no on the matter as i've read articles more against than for. I'm looking into it myself. But haven 't done it yet. as i haven't finished sufficient research on it.

[Thai Bri]

Go here for all your practical and SAFE weight training advice

https://www.hardgainer.com

14 is a good age to start, but don't put big weights on your back (i.e. the Squat) just yet.

[Silent Giant]

check out this website:

https://www.fit4martialarts.com

Lots of information on both weight training and bodyweight exersizes for martial artists

[dragonwarrior99]

yeah most importantly stay away from putting stress on your back. this means avoid excercises like squats, deadlifts, and also clean and jerks. btw im 14 too i just started working out like 4 months ago to improve my strength and speed.

[osopardo]

I've been training with and coaching my 13 y.o. son for a while. All my research indicates a low weights/high reps system until he has reached his full height (approx. 16 to 18 yrs. of age, varies with each individual). Your body is going through some fairly dramatic changes at this time, including bone growth, testosterone production, etc. and putting your structure through too much additional stress may not be a good idea. There are anecdotal reports that young heavy weight trainers do not grow to their full potential height. (Who knows?...)

Everything I've read or seen indicates focusing on training without weights (running, press-ups, sit-ups, leg-lifts, etc.) but I find you can control the same exercises and make them more effective by using the appropriate weight equipmt. For instance, you might not be able to do pull-ups hanging from a bar but you can train up to it by doing lat pull-downs on a weight machine or overhead barbell presses.

Your goals are also very important. Are you trying to get strong, or fast, or flexible, or develop stamina and endurance, or achieve a certain look? There are exercise systems for each of those goals and sometimes they exclude other results (for instance you could get really very muscular but have little cardio endurance or flexibilty).

Educate yourself before you start

[Stigma]

Make sure you are fully grown before you start with weights. If you havent stopped growing yet, or if you aren't sure, stick to body-weight excersices for a while longer. Some stop growing at a very young age, but others continue into their 18-19'th year in some cases.

Don't hurt your body if you aren't ready.

[Derk]

Since when is weight lifting bad?

[Stigma]

It's generally not (if you know what your doing that is), but it can be downright dammaging for a growing young person to go heavy into weight excersices too early. Don't ask me exactly why, it probably has to do with stunting the growth, or dammaging the bones while they are still vunerable, but atleast thats the general concencus amongst doctors.

And at 14 years, I would say theres a good chance he is still growing, thats all. 14 could be just the right placeto start, but thats a very individual thing. Consult a reliable experienced weightlifter, docor, or preferably both to get some good advice before you start.

-Stigma

[osopardo]

Originally posted by Stigma
...it probably has to do with stunting the growth, or dammaging the bones while they are still vunerable...

I agree.

Specifically, it has to do with the fact that the bones support the muscles. And if muscle growth is accelerated at a faster rate than bone growth then the bones will get denser, stouter and stronger, but at the expense of bone length. So you end up developing stronger muscles and bones, but you'll be shorter all around than if you delay that type of training a few years.

And of course, there are extreme examples where the bones develop totally incorrectly (warped, twisted, subject to stress fractures) from not being able to adapt to the additional stress of huge muscles, like hanging a weight from a growing tree limb to cause it to grow into a certain shape (this is often done in bonsai).

BTW - check this out. I don't quite know what to make of it (good or bad?) http://www.craigproductions.com/RichardS.htm

[Derk]

So what do you consider as heavy weight? You mean like 1 RMs or squats,deadlifts?

[Stigma]

Well, I would be careful with any weights bigger than simple manuals (I think thats the correct word in english). Weights are used for 1 simple thing, and that is to gain more resistance than you can naturally make with your own body weight. If you are lifting significantly more than this, then I would consider it heavy weights. Of course then the whole idea of weights is kind of gone, since you could be using body-weight excersices instead.

As I said before, check with your doctor to get a confirmation on wether or not its OK to start with weight training, then (if possible) talk to an more experienced weightlifter to get some good tips on how you should start out. Obviously you'l need to start a bit below your target to let your body get used to that kind of training. There are also others here that can give good advice on that, but I am not one of those, since I don't use weights very often.

Good luck!

[Tornado]

hmm, well I actually think I started lifting weights when I was like 12 but it was mainly just bicep exercises and it was with light weights. Tho I did sumtimes lift very heavy weights when I was seeing who could lift the most with my m8s.. which was stupid cos I probably hurt my back nd the veins in my arms stick out now alot more than they shud..so dunno if I strained them or sumthing.
Ive started going down a gym a few times a week now so im doin abit more weight lifting but still not much... im mainly tryin 2 focus on gettin fit so am spending most of my time on a treadmill...
I dont think 14 is a bad age to start but I think you should focus more on toning muscles rather than tryin 2 increase mass.