Q&A for How to Build Muscle (for Kids)

You can safely lift weights as long as you're being supervised and not lifting too much at once. A experienced adult or fitness trainer can make sure that you use proper form and that you don't strain yourself.

Around 10 to 15 reps should be good. Just make sure that they aren't lifting something that's too heavy for them!

The best time to workout is when you have energy. Some people love to exercise first thing in the morning because it charges them up. Others get worn out by exercising, so they might prefer to exercise later in the afternoon.

Jumping exercises and squats can help build quad strength and agility. You can try squats, jumping squats, and single leg squats.

This all depends on how strong you are. Try starting with something light, such as 2 or 5 pounds; you can always build your way up to something heavier. Never start off with something too heavy right away.

Play physical sports that build your leg muscles, for example football and hockey. Also, use the leg press at the gym.

Of course. Kids can build muscle by lifting dumbbells, as long as they are the proper weight. Remember not to push it too hard.

Probably not, but some doctors think there might be a small effect.

Yes. However, as with any weight training, be careful while lifting, use proper form, and start with smaller weight to work up to it if necessary.

If a kid hasn't entered puberty yet, then he is not physically ready to build muscle. If he is past the beginning of puberty, then he should see a benefit to lifting weights.

No. Their bones will stop growing and be unable to move properly when they are older

It all depends on which ones you take and how much you take. Make sure you don't take more than the recommended amount, and make sure you take a supplement specific to your needs. Talk to an employee at your local health store.

100% myth. There is no correlation between lifting weights and stunted growth.

Yes, but you have to be careful. Bigger muscles means more workouts and more physical activities, which will affect the rest of your body. It depends on your age and the muscles you are working on. I would advise against doing heavy gym workouts like an adult; go for other physical activities like outdoor games and light exercises instead.

No, push-ups do not affect your height. However, they can help you build muscle mass and strengthen your core.

Most gyms have age restrictions that require kids to 16 or older. The age requirement varies from gym to gym.

A child's body is simply not ready for body training until it reaches puberty. Body training can also stop bone growth if the child lifts weights at too young of an age.

If they haven't reached puberty yet, stop immediately. If your child is weight lifting, start with a small weight and build up gradually.

Yes. Do 3-4 sets of 12 reps with 5-20 lbs, you should be able to begin to build muscle. Don't forget to exercise other muscles by jogging for 15-20 mins daily, doing 20-50 push-ups daily, and eating right!

Keep your feet, shoulders, upper back and head off the floor, then lift to a tuck shape, where only your bum is on the floor.

You can use a book bag filled with books, cans of food from your pantry or any other heavy object to help you build muscle in place of weights.

Kids should wait to lift until about age 16 or 17.

Yes. Once you’ve hit puberty you can lift weights. But be careful, start lifting easy weights and work your way up.

For kids, getting well-defined abs is altogether less demanding than it is for adults. Generally just being at a healthy weight will give the appearance of abdominal muscles. However, you should avoid heavy muscular workouts until you're older.

No, it won't.

By doing chest exercises consistently and repeatedly.

Eat more and exercise more. Eat more meat, potatoes, and lots vegetables and fruits, and drink more water and lots of milk.

No, that is not safe as you haven't gone through puberty yet. You should avoid weightlifting until you've hit puberty.

I am twelve and I lift weights. Have him start at his comfort level and work up to heavier ones, but make sure he doesn't hurt himself. I would recommend starting with 10-15 pounds.

You can do variety of exercises, like squats, lunges, deadlifts, and leg presses with a small dumbbell. If you don’t have dumbbells, use some full jugs or use a backpack full of books. Make sure you eat lots of protein and healthy foods.