Should a 13 Year Old Workout? How to safely guide your son.

We all know how about the importance of exercise for our physical and mental health. But when should our teenage children start to train? Should a 13 year old workout? We’ll answer it here…

A 13 year old should regularly exercise to maintain physical health, a positive mood, focus in school and boost confidence in their abilities. To ensure the programme is sustainable, it is important that parents should know how best to advise them.

Benefits of Working Out at 13

Exercise is an important part of maintaining a healthy lifestyle, and it becomes even more beneficial as we age. For 13-year-olds in particular, regular physical activity can help to build strong bones, increase flexibility and coordination, enhance cardiovascular health and improve overall mental well-being. Incorporating exercise into their daily routine can also help teenagers feel better about themselves, become more confident and develop greater self-esteem(1). In addition, studies have shown that teens who exercise regularly are at reduced risk of developing type 2 diabetes, obesity and other weight-related health problems(2). Therefore, encouraging physical activity in 13-year-olds can help to set them up for a healthier future.

Read about how avoiding obesity can make your child happier here!

Common Mistakes to Avoid When Working Out at 13

When it comes to working out, there are a few common mistakes that 13-year-olds should be aware of. Firstly, overdoing it: since teenagers are still developing, they should avoid strenuous workouts and focus instead on moderate physical activity. Secondly, not listening to their bodies: if a teen is feeling tired or sore, then they should take a break and start again when they feel ready. Lastly, not paying attention to proper form: teens should always pay attention to how their bodies are moving and make sure that they are using correct technique (3) (4). By avoiding these mistakes, 13-year-olds can ensure that they stay safe while reaping the benefits of regular exercise.

Is your son always tired? Find out why here…

What Parents Should Know About Teen Workouts

Parents should be aware of the importance of exercise and physical activity to their 13-year-old’s health. As mentioned, regular physical activity can help to build strong bones, increase flexibility and coordination, enhance cardiovascular health and improve overall mental wellbeing. However, it is important for parents to know that not all types of exercise are safe or appropriate for teenagers aged 13(5). High-intensity workouts, heavy weightlifting and long-distance running may not be suitable for your teenager straight away. It is important for them to have a base level of activity before they can expect to perform technical or overly-strenuous movements. But by allowing them to be active as a child, they will be in a good position to start working out by the time they are 13 and achieve whatever goals they desire. Remember, boys in ancient Sparta used to have to run 10 miles barefoot with a mouth full of water that they weren’t allowed to drink.

Read here for why your child should be active from an early age!

Parents should also ensure that their child has adequate nutrition to fuel their bodies during exercise, as well as the proper hydration. Finally, make sure to speak to your child’s doctor before starting any new exercise program if you have any worries(6). An active and healthy upbringing is usually the best way to ensure that your teenager is ready to start working out.

Tips for Creating a Safe Workout Plan for teens

For 13-year-olds to reap the benefits of exercise, it is important for them to create a safe workout plan. Firstly, they should start out slowly and gradually increase their intensity over time (7). Secondly, teens should focus on exercises that are appropriate for their age group and skill level (8). Thirdly, teens should ensure that they are engaging in a variety of exercises that target different muscle groups and provide both aerobic and anaerobic benefits (9). Your teen should ensure that their workouts are not overly strenuous or time-consuming (10) so that they can reap all the benefits and avoid any negatives.. By following these tips, 13-year-olds can create a safe workout plan that will help them stay healthy and fit.

How to advise your teenager on weight training…

What exercises should they focus on?

Your teenager is an incredible feat of biological engineering, and capable of more than they could imagine. It’s unfortunate then that the reason most teens get into fitness is for superficial goals. The culture of the social media influencers has done what bodybuilding did back in the 70s and 80s. Of course, there’s nothing wrong with training to look good and feel confident, but that doesn’t mean you can’t encourage them to move well too.

To get the most out of the many benefits of training, and reduce the chances of the negatives, you should advise your son to choose functional movements. These will be more natural exercises than singular plane movements like, for example, bicep curls. They allow the body to move in the way that it was designed and will help reduce gaining muscle unevenly by only working certain areas, increasing risk of injury.

Exercsies for them to focus on include:

Running
Swimming
Hill walking
Climbing
Squats
Jumping
Carrying
Dangling

Dangling is one of the 10 things that your son needs this year. Discover the other 9 here… Or subscribe to our newsletter to receive the whole article for FREE!

Is diet important?

Diet is essential! The critical time in their lives when they are undergoing massive brain and hormonal development requires teens to eat the correct foods. If they want to start training regularly then it is even more necessary for them to take in sufficient nutrients. Their diet should be based around whole natural foods that they can easily process. Industrial foods with a list of ingredients will mess with everything from body composition and health to mood and hormones.

From an early age it’s important to steer your child away from the common diet that most people now eat. Highly processed and carbohydrate-heavy has become a normal diet. In reality, this Standard American Diet (SAD), is likely one of the main reasons that so many people find themselves in increasingly ill health. Concentrate on feeding your child natural animal fats and proteins to ensure they have everything they need to thrive and develop.

Read about the superpower benefits of red meat here!

Understanding the Risks of Over-Exercising for Teens

When it comes to exercising, it is important for 13-year-olds to know how to stay safe and avoid the risks of over-exercising. Overdoing physical activity can lead to exhaustion, injury and burnout (11). It can also lead to dehydration, nutrient deficiencies, hormonal imbalances and an increased risk of stress fractures (12). In addition, over-exercising can lead to behavioural issues, such as eating disorders and obsessive exercise patterns. For these reasons, it is important for 13-year-olds to ensure that they are listening to their bodies and taking regular breaks during their workouts. As a parent you need to pay close attention to their training and notice if any obsessive habits begin to form. Exercise is great for them, but it’s important to educate them about finding a happy balance and not trying to strive for unattainable goals or body types.

I started training at 13 myself to improve my rugby. However there were times in the preceding years when I definitely developed an unhealthy obsession and ended up trying to emulate bodybuilders. In this world of social media influencers that lie about being ‘natural’ I can see how many young teens (and grown adults) can beat themselves up trying to look a certain way. You must inform them of what is real and what is false on the internet and encourage them to exercise for the myriad of mental and physical benefits that exist. Function and confidence should be placed above vanity and social media likes.

Être fort pour être utile! (Be strong to be useful!)
Georges Hébert

The key to not overtraining is sleep! Read about the importance of sleep for children here…

Summary

Teens should focus on age-appropriate and skill level exercises.

Engage in a variety of exercises with aerobic and anaerobic benefits.

Exercises should be functional, natural movements to avoid injury and uneven muscle development.

A healthy diet is essential for growth and development.

Be aware of the risks associated with over-exercising, such as exhaustion, injury and burnout.

Regular breaks should be taken during a workout to prevent these risks.

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