Is Bodybuilding for Teens?

teenager-bodybuildingTraining and eating right is healthy for sure. However, many teenagers are having a hard time building the body that they want.

The majority of teenagers and beginners want to get results overnight. Unfortunately, it does not work that way. They are either lacking because they are not consistent enough, or because they are not doing things right.

Training and lifting weights is good for teenagers. However, I personally think that in order for them to get the results that they want without any negative effects, they have to be discipline enough and have to know what they are doing! If they don’t, chances are they will never achieve the results they are looking for, and they might get injured as well.

In this post, I am going to go over the positives and negatives when it comes to building a great and powerful body for teenagers. This will help you realise if bodybuilding is an ideal for you.


Negatives: Basic problems with beginners and/or teenagers

1. Training Plan

Something that many beginners and teenagers do wrong when starting to lift weights is that many of them have bad workout plans. They think training is very simple and by picking up random weights while doing 15 different exercises with numerous amount of reps is going to get them the body of their dreams. While in reality, the majority are overtraining themselves.

Some people think that training 6 to 7 times a week is the most efficient routine. However, is not about how long or how much you train. What matters is that if you are getting stronger on your key exercises, then you are going to get stronger in general, and if you are getting stronger, you will look bigger overtime.

The problem with overtraining is that you are not giving your body enough time to grow and to recover. If you do not give your body enough time to recover, then increasing the weights on your key exercises is going to be hard. In addition to that, you may even get weaker.





2. Nutrition Plan

Another thing that beginners do wrong when starting with bodybuilding is the amount of protein and food that they eat. Most teenagers have a bad nutrition plan.

There are people out there thinking that eating as much protein as they can, will get them more muscle. The same thing goes with training, the more you train, the more you will gain. However, it does not work that way either.

According to an article on, studies have shown that eating any more than 0.82 grams of protein per pound has no benefits.

I believe it because my “online trainer” Greg O’ Gallagher and other trainers mean it as well, and it makes sense. In order to gain weight (muscle mass), you have to eat a certain amount of calories, not protein.

I am not saying to stop eating protein. In fact, protein is a very important macronutrient that is required to build muscle, just do not overdo it. This is something many teenagers do not understand.

The worst thing about this is that a lot of them are eating over 1.6 grams per pound of bodyweight. Eating this amount of protein everyday can cause serious injury to your kidney overtime, for the same reason, because you are overloading the liver with too much protein.




Are supplements an ideal for teenagers and beginners?

Whenever teenagers open a bodybuilding magazine, they get excited by countless supplement ads telling if you take their supplement, your body is going to turn like the ripped model in the advertisement. This is not true. In fact, there is a good chance that some bodybuilders advertising the supplements are on steroids (drugs).

Supplements are not going to make you ripped, as most people believe. Supplements are made to help “supplement” what you cannot get from the foods that you are eating.supplements

However, if you do not have a good diet/nutrition plan and a good workout plan, then you are mostly wasting your time and money by taking them.

In my opinion, supplements are absolutely not necessary for a beginner starting out with bodybuilding. What they really need is as I said a good workout structure and a good diet plan.


Introduction to Steroids (Bodybuilding drugs)

Here is when the ugly stuff comes into the bodybuilding industry.

There are very many different types of bodybuilding drugs, human growth hormone, synthol, fat loss steroids, oral steroids, and anabolic steroids, which is the most common one and the one I am going to be talking about.

Now, steroids is basically a drug that increases the testosterone levels of a human being, so that it can get very strong, big and muscular in almost no time.


People start taking them for several reasons: Maybe they want to increase their athletic performance, have a low body fat, they are too desperate and tired of not getting any results, or because they are suffering from muscle dysmorphia (Muscle dysmorphia is a syndrome that make people see themselves small and weak, when they are actually big and strong).

People also abuse from steroids because of the fear that normal training will not be enough to succeed on sports like bodybuilding competitions or weightlifting competitions.injecting-steroids

I definitely do not think steroids are the way to go. Steroids are only going to make things a lot worse.

Steroids have very negative side effects. The time you stop taking them, very bad things start happening in your body:

Your hormones and testosterone get damaged very badly, you get a much higher chance of cancer, heart disease, and many other diseases as well. Your muscles also shrink down and you become a lot weaker. The worse thing about steroids is that it increases the risk of death too. I definitely do not think steroids are worth it.


Positives: Why you as a teenager should start lifting weights

There are many positive effects of bodybuilding, but they will only come if you are doing things correctly. You have to be consistent and disciplined in order to get the results that I am going to be naming.

Some positive effects of bodybuilding are:

You will look better overtime, you will feel a lot more confident, you will feel stronger and healthier, you will learn a lot about nutrition, you will become more disciplined, and one of the best ones is that if you start young, being healthy and training is going to become a positive habit in your life! That is why I would recommend starting young.





I think that lifting weights and eating healthy is absolutely an ideal for teenagers. Although at the beginning, teenagers should search for a personal trainer or online trainer so that the person starting out do not make the same mistakes that most people do when starting to lift weights.

If you need a program, or want to learn more about training visit or



  1. Bethany

    Hi Antonio: Great article. You bring up so many important points that I’m sure a lot of teenagers as well as adults aren’t aware of that if not known can actually cause more harm than good. What is your opinion about mixing in aerobic exercise, how often, and recovery massage and use of a foam roller or other self myofascial trigger point therapy?

    1. Antonio Alessandro Bianculli

      Hey Bethany,

      I don’t know much about aerobic training, but I will guess that you can do it more often than strength training. However, if your goal is to lose fat, then cardio isn’t really necessary as long as you are eating in a caloric deficit.


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