7 Muscle-Building Workouts for Teenagers

Find Your Personal Trainer

Published: November 14, 2022

Once kids enter puberty, everything changes for them. Since their body is also changing, they can start to look or feel different. Also, the teenage body needs some activity to activate all muscles and stay healthy. Maybe it seems easy to get into training your body because there is so much information. But you need time to look through it all. That is why DubaiPT Personal Trainers want to show you some basic muscle-building workouts for teenagers.

How should teenagers approach physical activity? 

Since the teenage body is changing, it needs a little help growing up. Experts suggest teenagers should have around an hour of physical activity daily. Here we can talk about moderate to vigorous activities, such as running, swimming, cycling, roller skating, or dancing. But even low to moderate exercise can help. Activities that fall into this group are walking, home exercise, and stair climbing. Some CrossFit workouts also activate all the muscles, which is good.

Girls playing field hockey
Teenagers need daily exercise to maintain a healthy lifestyle and help their bodies grow

Exercising on your own vs. with a personal trainer

Once you start being interested in exercising and muscle-building workouts for teenagers, you have two options. You can do it yourself or hire a personal trainer for muscle gain who can help you achieve better results faster. Not all teenagers can afford a personal trainer, but other options exist. There are many great workouts available online, and you can do them at home. This way, you can plan your days and see which program works best for you. Many workout plans don’t require equipment, so you don’t need to worry about that. And once you get into it more, you can get some that are meant for beginners. 

Teenagers often gain some weight while in puberty, which is totally normal. Some of them want to lose a bit of the new weight. In this case, you can benefit from working with a personal trainer for weight loss who can help you lose fat while building lean muscle.

Still, it is crucial to remember that it is totally normal for the bodies of different people to change in different ways. Don’t compare yourself to others. This is something that everyone goes through. It is more important to maintain a healthy diet and have regular physical activities than to lose weight.

What are the 7 muscle-building workouts for teenagers?

The best muscle-building workouts not only for teenagers but for anyone else include:

  1. Lunges
  2. V sit and twist
  3. Bench Dips
  4. Donkey kicks
  5. Pushups
  6. Yoga and stretching
  7. Cardio exercises

Lunges – one of the best muscle-building workouts for teenagers

This exercise is excellent for the lower part of your body. While keeping your back straight, step forward with one leg as if you were making a long step. Simultaneously, with your hands on the hips, bend your knees and lower your body. Then stand up straight, placing your feet next to each other, and repeat with another leg.

V sit and Twist

While lying on the floor, bend your knees and place your feet under something that can hold them in place. Then sit up, creating a V shape with your thighs and torso while keeping your arms extended in front of you. Start twisting your body to the side until you feel your back stretch, and then switch sides. 

A teenager doing a biceps curl, trying out muscle-building workouts for teenagers
Muscle-building workouts for teenagers should be done in moderation so there is no risk of injury

Bench Dips

This exercise requires a bench or something of the same height and is excellent for building strength in your arms. While you sit on the edge of the bench, place your hands next to your hips. Step forward with your feet and lower your bottom off the bench while holding tightly with your hands. Keep your feet flat and your knees at a 90° angle. Lower yourself down until your elbows are at 90°. Don’t go too low.

When you get stronger, you can extend your legs. Do the same exercise, but instead of keeping your knees bent at a 90° angle, your legs should be straight. 

Donkey kicks

This exercise targets the glutes and is very simple to perform. Come into a tabletop position with your hands under your shoulders and knees under your hips. Then raise one of your legs to the side and kick. Switch legs and continue.


This is a classic exercise for arm strength that can also target your stomach and improve your balance. Lie flat with your belly down. Place your hands right under your shoulders and push your upper body up. When you are in the right position, your hands should be in line with your shoulders. Your legs should be extended back and in line with your hips as you balance on your toes. Look down and keep your back straight. Lower your upper body, then raise yourself up.

In the beginning, it will be easier if your elbows go to the siders bit, away from your body. As you get stronger, keep your elbows as close to your body as possible. The next step is pushing your hands closer together and placing your feet on a higher surface. 

Yoga and stretching

Stretching is essential when exercising. You should do a simple stretching routine before and after your workout, as this will prevent your muscles from hurting. Yoga exercises are the best option as they stretch your muscles and make you feel more relaxed.

Start with a downward-facing dog, and move to an upward-facing dog position. This will help stretch your back and stomach. Then stretch each arm and leg, as well as the neck. 

Cardio exercises are among the crucial muscle-building workouts for teenagers

Even if these sometimes seem dull, they are crucial to building a good routine. Cardio increases your blood flow and makes sure your heart works better.

You can go for a vigorous walk or use a treadmill or an elliptical.

What you eat is also crucial if you want to build strength

To have a healthy and strong body, you need exercise and a healthy diet. That goes for both people trying to lose weight or gain some. Having a good muscle building diet plan can go a long way. You can consult a nutritionist or a personal trainer for a good and balanced diet. Since this is the stage of your life when you are still growing, it is imperative to have a balanced amount of proteins, fat, fiber, and carbs. 

A plate of food
A diverse diet is essential for a healthy body!

How to feel confident in the gym as a beginner? 

Starting the gym as someone who doesn’t know what to do or for how long might seem very stressful. And it can be. This is why it is best to prepare yourself before your first visit so that you feel less anxious. You can do this by preplanning your entire workout. Since you are a beginner, this won’t be too long or hard. Once you are there, take the beginner-friendly equipment you need, and find a quiet nice corner. You can make a workout plan on your phone and use it as a reminder.

Do the muscle-building workouts for teenagers and monitor your progress

Always keep in mind that everyone was a beginner once, and no one is judging you. So, keep your head in the game, repeat the best muscle-building workouts for teenagers until you feel ready to move forward with your routine, and pay attention to your diet.

Get Matched With The Best Personal Trainer

Dubai PT logo image Schedule a Free Training Session With Our Top Rated Trainers X

Please leave your info and we will provide you with a list of openings for your complimentary training session

Dunja Zaric - trainer profile image

Dunja Zaric

  • Customized entry-level training
  • Home, gym & outdoor workout
  • Cardio & Strength training
  • Professional nutrition guidance
  • Dance & Bodyweight courses
View Profile

Voja Budrovac - trainer profile image

Voja Budrovac

  • Nutrition specialist
  • Providing fast results
  • Home, gym & outdoor workouts
  • Internationally certified
  • Hundreds of satisfied clients
View Profile

Aly Mohamed - trainer profile image

Aly Mohamed

  • Fat loss & muscle building expert
  • Over 15 year of experience
  • Level 3 certified personal trainer
  • Speaks English & Arabic
  • Home, gym & outdoor workouts
View Profile

Kate Nadich - trainer profile image

Kate Nadich

  • Strength building expert
  • Certified personal trainer
  • Over 6 years of experience
  • Postnatal recovery programs
  • Weight-loss & nutrition specialist
View Profile

Djordje Brajkovic - trainer profile image

Djordje Brajkovic

  • Weight lifting & cardio training pro
  • Internationally certified
  • Home, gym & outdoor workouts
  • Faculty degree in sports & fitness
  • Kids' & teenagers' training programs
View Profile