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Gym Fitness

Gym Workouts for Teens

Published: 3/30/16

Gym Workouts for TeensBetween schoolwork, friends and even part-time jobs, it can be hard to stay active as a teenager. However, it’s important for teens to schedule time for exercising into their busy calendars due to the number of benefits, at home or in the gym. Exercising at least one hour every day can help teens maintain a healthy weight, develop strong muscles and bones, reduce stress and increase self-confidence. Gym workouts for teens can even be a fun way to change up your routine, get social and meet new friends!

If you’re looking for a workout routine that covers the essential areas (legs, back, shoulders & chest and arms), take a look at this list of gym workouts for teens:  

Dumbbell Lunges

These lunges are a great introduction to gym workouts for teens. Start by standing with your torso upright, holding two dumbbells in your hands by your sides. Step forward with your right foot and lower your upper body down while keeping your torso upright. Inhale as you go down. Next, use the heel of your foot to push your leg up and return to the starting position as you exhale. Repeat this motion for the recommended amount of repetitions, then switch to your left leg.

Seated Dumbbell Press

For this exercise, grab a pair of dumbbells and sit on a military press bench or a bench with back support. Place the dumbbells in an upright position on top of your thighs. Use your thighs to bring the dumbbells up, one at a time, to shoulder height at each side. Rotate your wrists so the palms of your hands are facing forward. This will be the starting position. As you exhale, push the dumbbells up and extend your arms overhead until the dumbbells almost touch. After a brief pause, inhale and slowly bring the dumbbells back to the starting position.

Seated Cable Rows

To start this exercise, sit down at a low pulley row machine with a V-bar and put your feet on the front platform. Make sure your knees are slightly bent, and not locked. Lean forward to grab the V-bar handles and pull the handles back until your torso forms a 90-degree angle with your legs. You should have your back slightly arched and your chest sticking out as the starting position. Keep your torso stationary as you pull the handles back toward your abdominals. As you’re pulling the handles, you should be squeezing your back muscles. Hold that contraction for one second and slowly return to the starting position.

Dips (or Chest Dips)

Start by holding your body above the parallel bars with your arms locked. This is the starting position. As you’re breathing in, lower yourself slowly with your torso leaning forward less than 45 degrees. At this point, your elbows should also be slightly pointed outwards until you feel a small stretch in your chest. When you feel the stretch, use your chest to push your body back to starting position while breathing out. As you move back to the starting position, squeeze the chest for one second to fully exercise that area.

Though we’re at the end of the list, there are certainly more gym workouts for teens you can try out! Once you become more comfortable in a gym setting, research more teen workouts online, or ask a professional for tips. Our Chuze trainers are always on hand and glad to give helpful advice on your workout routine.

With all the high-tech exercise machines and complicated routines, gym workouts for teens can seem intimidating. But it all comes down to finding a simple beginner’s workout routine for teenagers that complements your lifestyle. So, whether you go solo or with a group of friends, try out some of these easy-to-follow workouts for teens the next time you hit the gym!