Starting Strength: A Great Beginners Workout
This workout is a great introduction for beginners of all ages, especially teenagers looking to build muscle. Whether you’re aspiring to be a teenage bodybuilding champion, or just looking for a muscle building teen workout starting strength is a great beginners workout. Starting Strength is a popular choice amongst teens working out, and adults beginning, not to mention power athletes. As a beginner you can expect to build muscle fast, which is often referred to as “noob muscle gains”. If you do not have access to a gym or a weight set you may want to try this fun home workout for teenagers. After 8-12 weeks following that routine I would recommend investing in a weight set or joining a gym.
For bodybuilders who have a few years’ experience under their belt, starting strength isn’t the “best” workout to gain muscle. The principles of this workout can be applied for power training and strength training, however this workout plan is intended for beginners. Hence the name “starting strength”
So let’s first jump into this workout.
3 Days Per Week
2 Different Workouts
Example Split
Week 1:
Mon – Workout A
Wed – Workout B
Fri – Workout A
Week 2:
Mon – Workout B
Wed– Workout A
Fri – Workout B
Workout A:
3 x 5 Squat
3 x 5 Bench Press
1 x 5 Deadlift
Workout B
3 x 5 Squat
3 x 5 Barbell Press
3 x 5 Pendlay Barbell Row
Calm down guys. I know you’re worrying not seeing a bicep day, or even a bicep exercise (oh noes bro!) This is a simple & effective workout. Don’t start to tinker with it. Don’t add extra days. Don’t add extra exercises. Just do it as is for results. As a beginner you do not need to isolate smaller muscles, as your bicep’s and tricep’s will be worked when performing pulling and pressing movements such as the row and bench press.
After maybe 12 weeks of training, following this routine, THEN add your arm exercises. These should be added in on Friday’s workout. So just once a week, every Friday. This gives you 2 days recovery, instead of just 1, following the longer workout of the week.
So after 12 weeks of training, if you want to start training arms, then do whichever workout lands on a Friday (either workout A or B) with the follow exercises
Biceps
Barbell Curls OR Dumbbell Curls 2 x 8 – 12
Tricep
Skull Crusher / Tricep Extensions 2 x 8 – 12
You will also an an additional workout to workout a and b the same time you start to directly train arms.
Workout A add dips. Workout B add pull ups or chin up.
Workout A:
3 x 5 Squat
3 x 5 Bench Press
1 x 5 Deadlift
Dips 2 x 8 – 12
Workout B
3 x 5 Squat
3 x 5 Barbell Press
3 x 5 Pendlay Barbell Row
Pull Ups / Chin Ups 2 x 8 – 12
Friday Workout
Workout A OR Workout B (Whichever day it lands on)
Biceps
Barbell Curls OR Dumbbell Curls 2 x 8 – 12
Tricep
Skull Crusher / Tricep Extensions 2 x 8 – 12
The goal throughout this entire routine is to gradually increase weight week on week. As a teenager working out for the first time this is very likely. You are a blank canvas and have tons of potential, and should improve fairly quickly week on week. That being said, do not neglect your form. You should use this time to perform your form and learn how to train properly and most effectively. In the long run this will help you to build muscle faster than not exercising properly.
If you start working out to build muscle, following these fun exercises for teenagers & beginners will help you build the foundation for what will come in the future. You may follow this routine for 6 months, a year, or 2 years before moving on to a traditional bodybuilding routine. What’s important in this workout Is to learn the compound movements. Perfect your exercise form, and condition your body to weight training, and to learn good nutrition along the way.
Its hard to put a time on how long you should follow this routine for. I would personally recommend a minimum of 6 months. This will give you time to complete the beginners cycle. Then progress to adding in extra exercises, and workout for the same amount of time. That being said, you could follow this for years. The workouts and training plan you follow will depend upon what your goals are.
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