Youth is a time of high motivation for self-improvement and the obtaining of a satisfactory self image. Conversely it can also be a time of much self-doubt and despair. For many, early life can be sheer agony. Stick insect thin or obese conditions when young send many teenagers into almost suicidal despondency, so each and every straw is grasped in an attempt to become within the acceptable norm physically; always under peer pressure. Cures for pimples and spots are sought, only to be constantly defeated by adolescent hormones working overtime.



Teenagers are often attracted to groups or gangs by clothes or habits as it gives them security, just as publicity may entice teenagers into bodybuilding with promises of quick results. Unfortunately time is a great issue and visible improvements will take time and as a result seven out of ten quit within the first three months, similar to adults that diet. So the outcome of over active publicity in this field is producing a lot of disillusioned teenagers.

This is truly a great pity, because the main reason for failure is incorrect training. In most if not all, that means OVER TRAINING. Bodybuilding for young people should follow a specific and gradual pattern, and I now hope to set out some of the rights and wrongs, in an attempt to bring success to a far greater percentage of young trainers. It is difficult to define a right or wrong age at which to start training with weights, although movement and exercise should naturally be encouraged at any age.

From an early school age youngsters should be encouraged to take part in different sports which will help with muscle development and the learning of training skills. The objective of early training is to help children to become physically fit and they should be taught as soon as possible to Run, Jump and Swim. With the right encouragement these skills can be learnt within a week. The running and athletic exercises ensure healthy lungs and cardiovascular systems, which is a must if anyone wishes to begin heavier exercise.

Providing the youngster has a real desire to train, then they certainly should be encouraged and also closely coached. The first essential when training with weights is to avoid using too much resistance or poundage in the initial schedules. Anyone below the age of fourteen years should have definite and controlled supervision. The earliest age I would envisage purposeful use of light weight training would be about ten years of age. Between the ages of ten to fourteen weights should be very light.

Controlled low weight exercise is essential. Repetitions averaging about twelve on a full range of basic exercises should last about thirty minutes, and no more than three times a week. The correct safety measures should always be put in place, and never forgetting to warm up and taper off. Barbell and dumbbells exercises imply the use of a collar and the coach should check weights at all times.

Avoid exercises such as dead lifts, good morning exercises or heavy squats or bouncing squats. On no account should young trainers use heavy weights or exercises which compress the spine. Serious bodybuilding can commence as early as the teens. Providing all safety precautions are taken, good continued progress can take place. The high energies of youth can be channeled positively into fine muscle building potential. We repeat it is unwise to practice heavy power lifts until the trainee has finished his or her natural growth potential and bones, joints and tendons stabilize.

Schedules can become longer ranging from one to two hours, three times a week. It is not necessary, or wise to spend more time than this on what after all is an introverted occupation, nor should too much narcissism be the object, instead encourage the young trainer to obtain a useful development. Gymnastics agility exercises or martial arts are just two examples of muscle put to a purpose.