Barbell Exercises for Teens

Strength training provides benefits to teens. It increases muscle strength and endurance, improves athletic performance and strengthens bones. Barbell exercises are effective in a teen̵7;s training program because they require more stabilizing muscles, a higher level of coordination and more range of motion, according to Mick Carper, certified fitness trainer and owner of Complete Nutrition in Des Moines, Iowa. Regardless of whether your teen is involved in sports, he̵7;ll have fun and gain confidence with barbell exercises.

  1. Technique

    • Teens should be focused on learning the proper technique for each barbell exercise, Carper says. Teenagers who have not fully matured are at risk of damaging their growth plates. Undeveloped bone endings are much more susceptible to damage than fully developed adult bones. The primary reasons growth plates are damaged are improper technique and lifting weights that are too heavy. A teenager should not ̶0;max out̶1; on any lifts, warns Carper.

    Bench Press

    • The most popular exercise among lifters is typically the bench press. It requires the teen to recruit primary muscles and several muscle groups for stabilization. To do a bench press, lie back on a flat bench, lift the bar from the rack and hold it straight over the chest with arms locked. Breathe in and slowly bring the bar down until it touches the middle chest. After a brief pause, push the bar back to starting position and breathe out. The focus should be on pushing with the chest muscles, Carper says.

    Squat

    • This exercise should be started inside a squat rack with a spotter standing behind the teen. The bar is set on the rack, just below shoulder level. Step under the bar and place the back of the shoulders across it. Hold onto the bar using both arms and lift it off the rack by pushing with the legs and straightening the torso. Step away from the rack and position legs shoulder width apart with toes slightly pointed out. Keep the head up and back straight. This is the starting position. Inhale and slowly lower the bar by bending knees and hips. Continue down until the angle between the upper leg and the calves is slightly less than 90-degrees. Exhale and raise the bar by pushing with the heel and straightening the legs back to the starting position.

    Consideration

    • The best program for teens is a combination of aerobic exercise, calisthenics and multi-joint strength training exercises. One of the biggest mistakes teens make is overtraining, according to Carper. Overtraining can result in muscle atrophy instead of muscle growth. It can also lead to fatigue and a more vulnerable immune system. Rest and recovery are just as important as exercising. An exercise routine that includes strength training three times per week will help most teens accomplish their goals without overtraining.

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