In a previous post we outlined a workout plan for young teens that are starting to get serious about training. Once a solid and well-rounded base has been built, teenagers can begin to progress. That’s why we’ve created this post on the ultimate 14-year-old workout plan.
Read below to find a comprehensive workout plan for 14-year-olds that already have good general fitness.
A 14-year-old’s workout plan should include functional movements that start to progressively load the body and tax the cardiovascular system. The exercises can become more complex to improve their mobility and optimise their posture after years of sitting in school chairs.
Why should a 14-year-old boy workout?
Regular exercise is crucial for maintaining good health and fitness, particularly for young boys in their early teens. It facilitates the development of strong bones(1) and muscles, heightens endurance, and improves overall physical fitness. The results of a good exercise programme are lower body fat, greater muscle mass and more energy. The decrease in body fat will reduce overall inflammation, improve hormonal health and boost happiness and calmness(2).
Exercise is a proven stress-reliever during a potentially challenging period of life and increases confidence and feelings of overall well-being. Having a healthier body composition improves mood and reduces anxiety. This is due partly to the release of chemicals such as serotonin, dopamine, and endorphins, which boost wellbeing and alleviate depressive symptoms(3).
Lower body fat and greater fitness also help control breathing rate. Inflammation from obesity and lack of fitness can cause teenagers to mouth breathe and pant. This stimulates the sympathetic nervous system (SNS), putting the body into high-stress mode and making teens feel anxious even when there’s no reason to be.
Exercise not only minimises the impact of anxiety- and stress-associated hormones like adrenaline and cortisol(4), but also encourages better sleep, which is vital for optimal mental wellbeing. For both young mean and women, regular exercising during early adolescence can establish a foundation of long-term healthy habits.
Should a 14-year-old’s workout include weights?
Though training sessions don’t necessarily have to include weightlifting, it’s important to clear up misconceptions about teenagers and weight-training. A 14-year-old doesn’t need to lift heavy and shouldn’t if they aren’t properly prepared or qualified. But their bodies are more than capable of handling low intensity resistance training. In fact, it can help them in their everyday lives
Adding load to a teens body will increase muscle, strengthen bones and joints(5) and the extra effort will burn more body fat than lifting just their own bodyweight(6). The extra coordination needed to control weights helps develop teenager’s brains and improves their mind-muscle connection. Because exercise increases blood-flow, the brain receives more oxygen and creates more neurons. These neurons improve learning and memory and help maintain overall brain health(7).
Intelligent weight training can also work the small muscles that aid posture. By the time they reach 14, most children have spent 10 years at school. Usually this means they’ve spent most of their weekdays sat in chairs. Without simple interventions this can seriously impact on teenager’s postures. A bad posture can cause pain, self-consciousness and increase the risk of injury(8). The programme below contains exercises designed to strengthen the shoulders and open up the hips. Rounded shoulders and tight hip-flexors are often associated with too much time sat in a chair.
What to incorporate into a 14-year-old’s workout
To ensure a well-rounded and healthy physical development, it’s recommended that 14-year-old boys vary their exercise routines to include all essential components of fitness. As with the previous workout programme, 14-year-olds should focus on general physical preparedness (GPP) so they don’t become weak and imbalanced in one area.
To achieve a good base level of fitness, teenagers should choose full body (compound) exercises and movements over isolation movements. Isolation movements are exercises like bicep curls or calf raises that target one particular muscle group. The body is an efficient machine and works best when different muscle groups work together. By restricting the use of certain muscles teenagers risk becoming imbalanced and over-developed in certain areas with little benefit to their overall fitness(9). Also, because they are only working one small area at a time, the metabolic effects of exercise decrease. So by performing solely isolation exercises they burn far less fat than if they do mainly compound movements.
Bodyweight compound movements for teenagers
- Jumps (box jumps, broad jumps etc)
- Body weight squats
- Bear crawls
- Crab walks
- Lunges
- Press-ups
- Pull-ups
- Burpees
Weighted compound movements for teenagers
- Squats
- Deadlift
- Bench Press
- Push Press
- Bent-over Row
- Medicine Ball Slams
- Overhead Medicine Ball Throw
The ultimate 14-year-old boy’s workout
Guidelines
- Start all weights light. There’ll be time to increase them once you’re happy with the movement. It’ll benefit you in the long run.
- Don’t rush into any of the exercises for the first month. Be slow, controlled and mindful as your perform them. Focus on keeping good posture and noticing which parts of your body you feel the exercise in. Focus on correct technique above everything.
- Don’t push through pain. If something hurts, stop! Also if certain exercises feel like they strain your neck, back or hips then you might be doing them wrong. Find somebody you know that can show you how to do it properly or can at least compare you to a pro on the internet.
- I’ve included descriptions of each of the exercises but it’s worth having a look on YouTube to make sure you understand them fully.
- Really try to get outside for the cardio and go barefoot for the lower body workouts. There’s so much benefit to working all the little muscles in your feet that get neglected when you wear shoes. Read here for more detail.
- Increase the weights as you feel comfortable over the course of the programme. Try to do it every week. We’re after that progressive overload!
- Don’t feel like you can’t use the mobility movements on their own. Try them after a day in school. Just a few reps of each daily will save your posture from being destroyed by chairs.
- Perform 2 warm up sets of each exercise before you start the working sets
Month 1
Monday
| Exercise | Sets | Reps | Rest | Notes |
| Dead Hang | 3 | 30 secs | 1 min | Hang straight armed from a bar. Relax and let your shoulders come to your ears |
| Wall Slides | 3 | 10 | 1 min | Back against a wall with arms out wide and elbows at 90 degrees. Keeping the backs of your hands on the wall slowly slide them up as far as you can (ideally to full stretch) then slowly back down. |
| Overhead medicine ball throw | 5 | 3 | 2 mins | Stand over a light medicine ball, hinge forward and grip it then throw it over your head and behind you. Start gently but once you’re comfortable with the movement try to explode and throw it as far as you can. Look behind you before you throw! |
| Trap bar deadlift | 3 | 5 | 2 mins | Stand in the trap bar, grip the handles and pick it up. Keep core tight and push through your feet instead of pulling with your back. Start light and slow. Work up to an explosive pull. |
| Pull Ups | 5 | 5 | 90 secs | Hang from a bar with arms straight. Pull your chin to the bar under control and lower. |
| Farmers Walk | 5 | 20m | 90 secs | Hold a relatively heavy dumbbell in each hand and walk slowly. |
Tuesday
| Exercise | Time | Effort |
| Outdoor run/ cycle/ swim | 20-30 mins | Easy (so you can talk/ breathe through nose) |
Wednesday
| Exercise | Sets | Reps | Rest | Notes |
| Downward Dog to Upward Dog | 5 | 5 | 2 mins | Move smoothly between the 2 poses |
| Med Ball Chest Pass | 5 | 3 | 2 mins | Explode the ball from your chest as hard as you can |
| Bench Press | 5 | 5 | 2 mins | Screw your hands into the bar and keep elbows at 45 degree from your torso. Start light but with good technique and work up. |
| Press Ups | 3 | 20 | 60 secs | Screw your hands into the floor and brace your core. Stay in a straight line. |
| Bear Crawl | 5 | 20m | 60 secs | Slowly! Keep your back parallel with the ground |
| Crab Walk | 5 | 20m | 60 secs | Slow and controlled |
Thursday
| Exercise | Time | Effort |
| Outdoor run/ cycle/ swim | 20-30 mins | Easy (so you can talk/ breathe through nose) |
Friday
| Exercise | Sets | Reps | Rest | Notes |
| Deep Squat Hold | 3 | 30 secs | 2 mins | Keep your weight on your heels and try to sink as low as possible. Holding onto something can help if your mobility is poor |
| Body weight squat | 5 | 5 | 2 mins | Keep a straight back and puff your chest out. Legs shoulder width apart and bum backwards. |
| Tuck Jumps | 3 | 10 | 2 mins | Explode your knees up to your chest |
| Barbell Back Squat | 3 | 5 | 2 mins | Start light and ensure technique is spot on before adding weight. Use a mirror or video to check your form. |
| Bodyweight Side Lunges | 3 | 8 (each side) | 90 secs | Brace core and go as low as you can |
| Bodyweight Lunge Walks | 5 | 20m | 60 secs | Try to do the 20m without stopping |
Month 2
Monday
| Exercise | Sets | Reps | Rest | Notes |
| Dead Hang and Swing | 3 | 30 secs + 10 swings | 2 mins | During the dead hang try to gently swing from side to side just enough so that one hand comes off the bar for a moment. |
| Scapula Pull Ups | 3 | 10 | 1 min | Dangle from a bar and pull your shoulder blades down while keeping your arms straight |
| Overhead Medicine Ball Throw | 5 | 5 | 2 mins | |
| Trap Bar Deadlift | 3 | 5 | 2 mins | |
| Dumbell Bent-over Row | 3 | 8 | 90 secs | Hinge forward at the hips with a Dumbell in each hand. Pull elbows back and squeeze shoulder blades together to pull the weights to chest. |
| Dumbbell Upright Row | 3 | 12 | 90 secs | Stand up straight with a light dumbbell in each hand at hip height with palms facing you. Push your elbows out and bring the dumbbells up to shoulder height, dragging them up your body but not touching.. |
| Face Pulls | 5 | 8 | 60 secs | Use a cable machine with the rope attachment at face height. Pull elbows back at head height and rotate shoulder. |
| Knees To Chest | 3 | 10 | 1 min | Hang from a bar and slowly bring your knees up to 90 degrees and then pull your hips up so they touch your chest. |
Tuesday
| Exercise | Time | Effort |
| Outdoor Run/ cycle/ swim | 30 mins | Easy enough to be able to breathe through nose |
Wednesday
| Exercise | Sets | Reps | Rest | Notes |
| Hindu Press Ups | 5 | 5 | 2 mins | |
| Dynamic Press Ups | 5 | 3 | 2 mins | From the bottom of a press up push hard enough to lift your hands from the floor. |
| Med Ball Throw | 5 | 3 | 2 mins | Hold the ball in one arm using the other the balance it and throw as hard as possible forwards as if throwing a punch |
| Bench Press | 5 | 5 | 2 mins | |
| Landmine Push Press | 3 | 8 | 90 secs | One end of a barbell on the floor. Push the other end from your shoulder straight out as if throwing a punch. |
| Bear Crawl | 5 | 20m forward, 20m backwards | 60 secs | |
| Plank Hold | 3 | 30 secs | 60 secs | Hold press up position |
| Side Plank Hold | 3 | 30 secs (each side) | 60 secs | Keep core tight and don’t twist your torso |
Thursday
| Exercise | Time | Effort |
| Outdoor Run/ cycle/ swim | 30 mins | Easy enough to be able to breathe through nose |
Friday
| Exercise | Sets | Reps | Rest | Notes |
| Deep Squat Hold | 3 | 30 secs | 2 mins | |
| Box Jumps | 5 | 1 | 2 mins | Explode from the floor onto a box. Start lower than you think and build up. Only 1 rep so give it everything. |
| Explosive Lunge | 3 | 3 (each side) | 2 mins | Start in a lunge and jump up, switching legs in the air. |
| Barbell Back Squat | 3 | 5 | 2 mins | |
| Dumbell Split Squat | 3 | 8 (each leg) | 90 secs | Legs in a split stance with a Dumbell in each hand. Squat down keeping all weight on front leg. |
| Bodyweight Side Lunge | 3 | 8 (each side) | 60 secs | |
| Sled Push | 5 | 20m | 60 secs | Keep a strong core and push fast and powerfully. Challenge yourself with the weight. |
Month 3
Monday
| Exercise | Sets | Reps | Rest | Notes |
| Dead Hang and Swings | 5 | 30 + 10 swings | 1 min | |
| Overhead Medicine Ball Throw | 5 | 5 | 2 mins | Throw as explosively as you can! |
| Trap Bar Deadlift | 3 | 5 | 2 mins | |
| Barbell Bentover Row | 3 | 8 | 90 secs | |
| Incline Dumbbell Reverse Fly | 3 | 12 | 90 secs | Light weights and focus on squeezing your shoulder blades together |
| Dumbbell Upright Row | 3 | 12 | 90 secs | |
| Dumbbell Hammer Curls | 3 | 20 | 1 min | The weight should be light enough that you can finish all 20 but heavy enough for it to burn towards the end. Try not to swing your arms. |
Tuesday
| Exercise | Time | Effort |
| Outdoor Run/ cycle/ swim | 30-40 mins | Easy enough to breathe through nose throughout |
Wednesday
| Exercise | Sets | Reps | Rest | Notes |
| Sled Push | 6 | 3 mins | 1 min | Keep a steady pace and a weight that you can maintain for 3 minutes |
| Farmers Carry | 3 | 90 secs | 1 min | Same as above |
Thursday
| Exercise | Time | Effort |
| Outdoor run/ cycle/ swim | 30 mins | Easy enough to breathe through nose throughout |
Friday
| Exercise | Sets | Reps | Rest | Notes |
| Box Jump | 5 | 1 | 2 mins | |
| Explosive Lunge | 3 | 3 (each side) | 2 mins | |
| Barbell Front Squat | 3 | 5 | 2 mins | Have the barbell across the front of your shoulders and either cross your arms over it or bend your wrists back to hold it. Perform a squat keeping your heels on the floor and a straight back. |
| Med Ball Throw | 5 | 3 (each arm) | 2 mins | |
| Barbell Bench Press | 3 | 8 | 90 secs | Seated on a bench. Arms bent so dumbbells are by your shoulders and palms are facing you. Press one overhead and rotate so palm end up facing outwards at the top. The other arm stays in position at the bottom. Alternate. |
| Dumbell Split Squat | 3 | 8 (each leg) | 90 secs | |
| Landmine Push Press | 3 | 8 | 90 secs | |
| Plank, Side Plank Left, Side Plank Right | 3 | 30 secs (each variation) | 60 secs |
How can a 14-year-old stay motivated to work out?
- Make exercise fun for yourself. If you don’t like being in a gym then try and take some equipment outside and do your workout in the sun.
- Understand the reason for training and how it will benefit you. If you want more energy, more confidence and to look better then you should be motivated to workout.
- Have a goal in mind.
- Find a training buddy to help you on the days when you don’t feel like working out.
- Eat better foods. Processed junk like sugar, refined carbohydrates and vegetable oils will leave you feeling tired, sad and unmotivated. A good diet will not only help you achieve your fitness goals faster, it’ll keep your mind in the game too.
The correct fuel for a 14-year-old
If a teenager isn’t already conscious about what they eat and the impact it has then 14 is the age to start. At 14 most teenagers will have already hit puberty and be undergoing the physical, emotional and social rollercoasters involved. An energy-dense and nutrient-rich diet is essential for proper development. Click here to read our article on the 10 best foods for a teenage boy to eat.
To ensure optimal nutrition, teens should eat natural whole foods almost exclusively. A varied diet that centres around high-quality animal products is recommended. Animal-based foods, such as meat and its associated fat, align with our evolutionary needs and offer essential nutrients crucial for our well-being, particularly during physical activity. Adequate protein and fat-soluble vitamins can be obtained by including grass-fed red meat, eggs, and full-fat yoghurt in your diet. When it comes to carbohydrates, opt for minimally processed options like potatoes, sweet potatoes, and white rice. It is advisable to limit the consumption of grains and seeds, especially when they are refined into products like bread and pasta. Embracing these guidelines will help enhance your wellness and performance for 14-year-olds.
Currently, sugary energy drinks are mercilessly thrust towards increasingly younger humans. These brightly coloured bottles and cans should be avoided at all costs by teenagers hoping for an emotionally stable puberty. The sugar and/or caffeine sends blood sugar levels soaring and crashing which causes vicious mood swings and can seriously affect mental health(10).
Regular fizzy drinks with high sugar content can lead to inflammation and metabolic disorders. Additionally, artificial sweeteners in diet versions are regarded as toxins by the body and are stored as fat. Moreover, both types of drinks contribute to water retention, which may create the appearance of excess body fat. It is crucial to be mindful of these implications for a healthier lifestyle.
Stay Flexible: The battle-winning nutrition programme
The first installment of the ‘Warriors Guide’ series provides a comprehensive approach to calculating optimal macro-nutrient intake based on individual needs and goals. By considering factors such as sex, weight, body fat, and body type, it determines the appropriate daily food consumption. Moreover, it outlines a personalized breakdown of protein, carbohydrates, and fats, aligning with one’s activity level and desired outcomes.
Whether one chooses to meticulously measure their food intake or not, this guide offers valuable insights for maximizing success. Additionally, it incorporates a 2-week reset plan to restore the body to its natural state before embarking on the journey, ensuring accurate measurements free from inflammation and water retention. The benefits go beyond feeling amazing; they serve as a powerful source of motivation beyond one’s imagination!
Stay Flexible is available here!
How to stay safe when working out
Understanding safe exercise practices is vital for 14-year-olds. Over-training, which occurs when exercise is too frequent or intense without proper recovery(10), can lead to exhaustion, injury, burnout, dehydration, nutrient deficiencies, hormonal imbalances, and an increased risk of stress fractures(11). At this age, the body is already undergoing significant changes during development, so exercise should be used to benefit this process rather than hinder it. To learn more about how teenagers can avoid overtraining, read our informative article.
To address concerns about injury, it’s important to train mindfully and progressively. The provided program starts with lightweight compound movements that everyone should feel comfortable with before progressing to heavier weights and more complex movements. The primary focus is on developing proper movement mechanics. It’s crucial for young men to avoid getting overly competitive and attempting to train harder or lift heavier weights than their abilities allow. Instead, the emphasis should be on personal improvement rather than trying to show off.
By following these principles, parents and teenagers can ensure a safe and effective training experience. For teenagers of any age that are just starting their exercise journey we recommend following our initial training programme here to set themselves up with a solid base from which to grow from. This will reduce injury risk and increase results.
Summary
Regular exercise offers numerous benefits for both mental and physical health, including increased energy levels throughout the day. By following a suitable workout program, employing correct technique, and taking necessary precautions, 14-year-olds can make significant progress in transforming their bodies and improving their overall well-being. Moreover, regular exercise plays a vital role in preventing future health issues. Instilling healthy habits in young children from an early age not only benefits their physical health, but also their emotional well-being. As they grow older, encouraging continued physical activity will allow them to reap the many advantages for years to come.
References
- https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-bone-health/#:~:text=Exercise%20is%20important%20for%20building,more%20bone%20and%20becoming%20denser.
- https://pubmed.ncbi.nlm.nih.gov/30390883/
- https://www.apa.org/topics/exercise-fitness/stress
- https://www.health.harvard.edu/staying-healthy/exercising-to-relax
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/
- https://www.insider.com/weight-lifting-burns-fat-faster-than-cardio-trainer-advice-2021-7
- https://www.scientificamerican.com/article/why-do-you-think-better-after-walk-exercise/#:~:text=Research%20shows%20that%20when%20we,makes%20our%20brain%20perform%20better.
- https://www.spine-paincenter.com/blog/57635-how-bad-posture-affects-you
- https://www.verywellfit.com/isolation-exercises-description-3498374#:~:text=However%2C%20a%20drawback%20of%20isolation,muscle%20for%20every%20targeted%20muscle.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/
- https://www.acefitness.org/resources/everyone/blog/6466/overtraining-9-signs-of-overtraining-to-look-out-for/#:~:text=Overtraining%20significantly%20affects%20your%20stress,5.
