How to Build Muscle for Teenage Guys

Written by bryan bove
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How to Build Muscle for Teenage Guys
Doing bicep curls with free weights can add definition to your biceps (arm pumping image by MAXFX from

Building muscle and staying fit is important for guys of all ages, but especially for teenagers. As a man gets older, it is harder to build and maintain muscle. If a guy starts working out at a younger age, it will benefit him in the long run. A teenage male can start developing larger muscles once he has gone through puberty and his testosterone levels are higher. Testosterone is the male sex hormone that plays a key role in building muscle. To build muscle, a guy should do a combination of aerobic, or cardio, exercises and resistance, or weight, training.

Skill level:

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Things you need

  • Bicycle or stationary bike
  • Skipping rope
  • Pull-up bar
  • Hand weights
  • Weight machines

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  1. 1

    Drink plenty of water before, during and after a workout. Keep yourself hydrated to prevent overheating and exhaustion.

  2. 2

    Stretch before and after a workout to avoid injury and improve your flexibility. Loosen up your body by rotating your head from side to side, doing windmills with your arms, and bending from the waist and touching your toes. Focus on the areas of your body that you are working that day.

    How to Build Muscle for Teenage Guys
    Stretching increases your muscles' flexibility and prevents injury (runner stretching image by cullenphotos from
  3. 3

    Do some light aerobic exercise for five to 10 minutes. Ride on a stationary bike or walk on a treadmill if you are at a gym to get your heart rate up. Skipping rope or walk around the block if you are working out at home.

  1. 1

    Do body weight exercises, such as push-ups, sit-ups and pull-ups if you are just beginning your resistance training. Do eight to 12 repetitions -- or reps -- of each exercise, making sure your form is good and that you are breathing correctly. Rest for 45 seconds and repeat the exercise for three to five sets.

    How to Build Muscle for Teenage Guys
    Pull-ups work your back, arms, and chest (fitness in park image by .shock from
  2. 2

    Focus on one or two areas of your body during each resistance training exercise. Work out your biceps and back the first day, your chest, shoulders, and triceps the second day, and your legs the third day for better results. Allow for a day of rest between each strength training session so that you don't overwork your muscles.

  3. 3

    Use free weights when you are ready. Lift moderately heavy weights for more repetitions rather than lifting very heavy weights for fewer reps; this is a better way to increase strength and gain muscle. Make sure you have a spotter -- such as a coach, trainer or friend -- to correct your technique and prevent injury.

  4. 4

    Use the weight machines to focus on specific muscles. Adjust the machine appropriately for your height and weight. Do eight to 12 reps for three to five sets, as you would do with the body weight exercises and the free weights.

Tips and warnings

  • Do resistance training only three times a week, for 20 minutes to one hour, including a warm up and a cool down.
  • Run, walk, swim, or ride a bike for 30 minutes to one hour each day to strengthen your heart and lungs and burn calories.
  • Eat five or six small meals a day, packed with fruits and vegetables, whole grains, lean proteins, and low-fat or fat-free dairy products to increase your metabolism and give you energy.
  • Always consult a physician before beginning a new workout regimen.
  • Do not use anabolic steroids.

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