Fitness for teenagers: building safe habits

The teenage years are the best time to build habits that last a lifetime. Bones grow quickly, muscles respond well, and the confidence that comes from being fit can help with school, mood and friendships. But this is also an age of pressure, from social media, from sports coaches, and from friends comparing their bodies. Parents and teenagers both benefit from clear, calm guidance.

How much activity do teenagers need

The WHO recommends that children and adolescents aged 5 to 17 do an average of at least 60 minutes a day of moderate to vigorous physical activity, mostly aerobic. Vigorous activity, and activities that strengthen muscle and bone, should be included at least 3 days a week.

That hour does not need to be 1 session in a gym. It can include walking or cycling to school, football, netball, basketball, athletics, dance, swimming, skipping and games at break time. Many teenagers in Kampala spend long hours in classrooms and on phones, so the main task is to get them moving daily.

Is strength training safe for teenagers

Yes, when it is properly supervised and well taught. The old belief that lifting weights stunts growth is a myth. Major sports medicine bodies support strength training for young people, as it improves strength, bone density, coordination, and may reduce sports injuries. Problems arise when teenagers lift too heavy too soon, use poor technique, or train without supervision.

Key principles:

1. Technique initially. Learn the movement with body weight or a light bar before adding load.
2. Moderate loads. Use weights that allow 8 to 15 repetitions with good form. Avoid testing one repetition maximum lifts, and avoid ego lifting.
3. Qualified supervision. A trainer who understands young people should watch the sessions, at least in the beginning.
4. 2 or 3 sessions a week, with at least a day between sessions for the same muscles.
5. Warm up properly for 8 to 10 minutes, and cool down.
6. No rushing. Progress comes over months and years, not weeks.

A sample session for a 14 to 17 year old

1. Warm up: jogging on the spot, skipping, arm circles, bodyweight squats, 8 minutes.
2. Goblet squat: 3 sets of 10.
3. Push ups on the floor or incline: 3 sets of 8 to 12.
4. Dumbbell or band row: 3 sets of 10 to 12.
5. Romanian deadlift with light dumbbells: 3 sets of 10.
6. Walking lunges: 2 sets of 8 each leg.
7. Plank and side plank: 2 holds of 20 to 30 seconds each.
8. Cool down and stretch.

Growth, sport and overuse

Teenagers go through growth spurts, during which bones lengthen faster than muscles and tendons, making them more prone to overuse injuries around the knee, heel and back. If a teenager has persistent pain in a particular spot, especially one that worsens with activity or at night, rest and see a doctor or physiotherapist.

Avoid specialising in a sport too early, where possible. Playing a variety of sports builds overall athleticism and reduces repetitive strain. Make sure there are rest days and holidays from organised training.

Food and hydration

Teenagers need plenty of energy and nutrients to grow, and training raises that need. The focus should be on regular meals and good quality food, not on dieting.

• Do not skip breakfast. Eggs, porridge, bread, groundnut paste, fruit or milk give steady energy.
• Include protein at each meal, such as eggs, fish, beans, meat, chicken, milk or groundnuts.
• Fill up on carbohydrate such as matooke, rice, posho, sweet potatoes and cassava, which fuel training.
• Eat fruit and vegetables daily, for vitamins and fibre.
• Drink water, and limit sugary drinks and energy drinks. Caffeine rich energy drinks are not suitable for teenagers.
• Avoid protein powders and supplements unless a doctor or dietitian advises them. Good meals do the job.

Steroids, "bulking" products and fat burners are dangerous and have no place in a young person's routine. If a teenager is being offered them by a coach or friend, parents should step in.

Body image and eating problems

Teenagers can easily develop an unhealthy relationship with exercise and food, particularly when they compare themselves online. Watch for these signs:

• Skipping meals, cutting out whole food groups, or extreme calorie counting.
• Exercising compulsively, even when injured or ill.
• Anxiety or irritability when a session is missed.
• Rapid weight loss, and for girls, missed or stopped periods.
• Constant talk about weight, shape or "burning off" food.
• Wearing baggy clothes to hide the body, or avoiding eating with others.

If you notice these, speak to your child gently, without blame, and seek help from a doctor or counsellor early. Recovery is much easier when the problem is caught soon.

Habits that keep teenagers active

• Make it social. Teams, clubs, walking with friends or school sports are more motivating than lonely workouts.
• Let them choose. A teenager who enjoys basketball will keep going, while one forced into running may quit.
• Set limits on screens. An hour of movement before homework and games can improve concentration.
• Parents set the example. Take family walks, join in at weekends, and praise effort, not appearance.
• Sleep matters. Teenagers need around 8 to 10 hours. Poor sleep reduces mood, performance and recovery.

Common mistakes

• Copying adult bodybuilding programmes. Teenagers need general athletic development, not bodybuilding splits.
• Training only the mirror muscles. Include legs, back and core.
• Training through pain.
• Chasing appearance. Focus on skills, strength and enjoyment.
• Ignoring rest days.

Key takeaways

• Teenagers should get at least 60 minutes of moderate to vigorous activity a day, including muscle and bone strengthening activity 3 days a week.
• Strength training is safe and beneficial when taught well and supervised, and it does not stunt growth.
• Technique and moderate weights matter more than heavy loads.
• Eat regular meals with enough energy, and avoid supplements, steroids and energy drinks.
• Watch for signs of over training or disordered eating, and get help early.