Empowering Teen Girls:
The Amazing Benefits of Strength Training for Teen Girls
Are you a teenage girl curious about strength training? Well, you are in for a treat because strength training is not just for the boys. In this blog, we are going to dive into eight impressive benefits of strength training for teen girls. We will address what age is appropriate to start training and how to listen to your body. At the bottom you just might find an exercise or two to help you start your routine. Say goodbye to those misconceptions about getting bulky or overly muscular. Let us discover how strength training can make girls stronger, more confident, and happier in our bodies.
Building Strong Bodies, Not Bulky Muscles
Okay, first things first – strength training will not make us look all “bulky” like bodybuilders. Nope! Instead, it helps us build lean muscles, which gives us that toned and fit appearance. So, no need to worry about losing our femininity. We can totally rock it and feel amazing in our skin! Your achieved results can take place inside or outside of the gym. This is an additional reward.
Boosting Physical and Mental Strength
Strength training does more than just make us physically stronger; it also boosts our mental strength. When we hit the gym regularly and challenge ourselves, we build discipline and focus, which helps us in other areas of life too. Being a teen can be tough, but we can use strength training to help. This will equip us to manage whatever life throws our way.
Strong Bones for Life
Did you know that our teen years are crucial for bone development? That is where strength training comes in to save the day! By doing weight-bearing exercises, we make our bones stronger. That means fewer worries about osteoporosis and fractures later. This could be additionally beneficial if you are athletic. Our future selves will thank us for taking care of our bones now!
Embracing Self-Confidence and Body Positivity
It is no secret that we face lots of pressures about our bodies in school and out. But guess what? Strength training can be a momentous change for our self-confidence! As we see ourselves getting stronger and achieving our goals, we start feeling more positive about our bodies. The mental strength we develop will help place us in a positive and confident mindset to manage all situations. It is not about looking a certain way; it is about feeling impressive in our own skin!
Supercharging Athletic Performance
For all the sporty girls out there, strength training can seriously level up our game. Stronger muscles mean improved athletic performance, and that is a big win! The restriction of our athletic performance is due to our muscle density and muscle strength. Whether we are into soccer, track and field, or any sport, strength training will give both power and endurance. This extra edge will also help us prevent injuries too. The stronger our muscle are the less susceptible they will be to more serious sports injuries.
Healthy Habits for Life
Forming healthy habits early on is a major plus. By starting strength training now, we are setting ourselves up for a lifelong love of fitness and health. Education and healthy habits help us keep moving forward. Who knows, we will become fitness queens one day, inspiring others to stay active and strong!
Stress-Busting and Happy Hormones
Being a teenager can get stressful, right? Well, guess what can help us unwind and feel happier? Yep, strength training! When we exercise, our bodies release these impressive chemicals called endorphins that boost our mood and help us manage stress. So, it is like a natural mood booster! Nothing eliminates the memories of a bad test day like an hour in the gym.
Empowering Relationships and Community
Strength training can be more than just a workout; it can be a way to connect with others who share our passion for fitness and well-being. Joining a strength training class or team allows us to build empowering relationships and be part of a supportive community. Together, we can cheer each other on and achieve amazing things!
Age-Appropriate Strength Training
Now let us get into the specifics now that you know the basics. At what age can and should you start to think of strength training. Like it or not, there is a point that is too young for this intense training. We want to ensure it does not interfere with their body’s growth and the onset of puberty.
Strength training can be safe and beneficial for girls as young as 12 years old. Follow all guidelines. Before starting any strength training program, it is crucial for girls to receive clearance from a healthcare professional, such as a pediatrician or sports medicine specialist. Beginners should focus on bodyweight exercises and light resistance to allow the body to adapt gradually.
You should approach strength training with proper form and technique to avoid injuries. Teen girls should avoid lifting excessively heavy weights that could strain their growing bones and joints. Instead, they can start with bodyweight exercises like squats, lunges, push-ups, and resistance band exercises. The goal is perfect form. As they gain confidence and experience, they can gradually progress to using light dumbbells or resistance bands.
Rest days between strength training sessions are crucial for the body’s recovery and growth. Resting your body allows muscles, tendons, and bones to repair and become stronger after exercise. Teen girls should aim for 2-3 strength training sessions per week, with at least one day of rest in between.
Below you will find three strength training exercises for teens.
Exercise one will be body weight squats focusing on your lower body. Number two will be push-ups, the old classic for the upper body. Finally, your third exercise will be glute bridge for your core and backside. These three strength training exercises could cover the bulk of your muscle groups to get you started. Once you become a pro at these exercises you can research what specific muscle groups you want to improve on, and which exercises you will benefit from using.
Bodyweight Squats:
Bodyweight squats are an impressive way to strengthen our lower body and improve our stability. They are super easy to do at home. Just stand with your feet shoulder-width apart, lower yourself down like you are sitting in a chair, and push through your heels to return to the starting position. Let us aim for 2-3 sets of 12-15 repetitions.
Push-Ups:
Who said we need a gym to work on our upper body strength? Push-ups are a classic exercise. They target our chest, shoulders, and triceps. Start in a plank position and lower yourself towards the ground, then push back up. If regular push-ups are challenging, no worries! We can modify them by doing knee push-ups. Let us aim for 2-3 sets of 8-12 repetitions.
Glute Bridges:
We cannot forget about those glutes! Glute bridges are an excellent way to work on our backside and hip stability. Lie on your back with your feet flat on the floor, lift your hips off the ground, and squeeze those glutes at the top. It is a simple yet effective exercise. Let us aim for 2-3 sets of 12-15 repetitions.
Listening to your body is a crucial aspect of any exercise regimen. Understanding when to push harder or slowdown is essential for optimizing performance and preventing injuries. Evaluating your body during exercise involves recognizing physical sensations, such as muscle fatigue, breathing rate, and heart rate. If you feel energized and can maintain proper form while breathing comfortably, it might be a sign that you can push harder and challenge yourself further. If you experience extreme fatigue, dizziness, or pain, it is crucial to recognize these signals as indicators to slow down or take a break.
Exertion can lead to burnout and potential injuries, so it is essential to find a balance between pushing your limits and knowing when to give your body the rest it needs. Learning to trust your body’s cues and adjusting your intensity accordingly will not only improve your exercise performance but also contribute to a safer and more sustainable fitness drive overall. Remember, the key is to challenge yourself while always prioritizing your well-being and honoring your body’s limitations.
This project does not just stop at building strong bodies. Boosting physical and mental strength along with strengthening your bones for life will be a massive power up. Creating a body positive, you with healthy training habits will most definitely get you to the next 2.0 version of you. At this point learn how to reduce your own stress and strengthen your personal relationships. It is a journey of empowerment and self-discovery. Say goodbye to stereotypes, and hello to feeling strong, confident, and capable.
Let us crush those workouts. It is all about celebrating our strength inside and outside the gym. So, let us take command of our well-being and embrace the incredible benefits of strength training for a brighter, happier, and healthier future!
