How To Build Muscle As A Teenager?

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January 3, 2023 by Marjorie R. Rogers, MA (English), Certified Consultant

If you’re a teenager who wants to build muscle, it’s important to understand how the process works. The first step is to create a calorie surplus, which means you need to consume more calories than your body burns in a day. This can be done by eating more calories than usual, or by doing less activity so that your body has more energy to put towards building muscle.

Once you have a calorie surplus, you need to make sure that you’re getting enough protein. Protein is essential for muscle growth, so it’s important to eat foods like chicken, fish, beef, and eggs, or take a protein supplement. You should also be lifting weights regularly and doing other exercises that help promote muscle growth.

With consistency and dedication, you can build muscle as a teenager and see great results!

  • Start by strength training 3 times a week for 30-45 minutes per session
  • Focus on compound exercises that work multiple muscle groups at once, such as the bench press, squat, and deadlift
  • Use a weight that is challenging but allows you to complete all reps with proper form
  • As you get stronger, gradually increase the weight and/or number of repetitions you do
  • In addition to strength training, also focus on getting enough protein and calories to support muscle growth
  • Try to eat 1-2 grams of protein per pound of body weight and add in healthy fats and complex carbohydrates at each meal

TEENAGER Workout Routine To Build Muscle! (FAST RESULTS!!)

Why is It So Hard to Gain Muscle As a Teenager

If you’re a teenager trying to build muscle, you may have noticed that it’s not as easy as it looks. You may feel like you’re doing everything right, but the results just aren’t there. So what’s the deal?

Why is it so hard to gain muscle as a teenager? There are a few reasons for this. First of all, your body is still growing and developing, which means that your muscles aren’t fully developed yet.

This can make it harder for them to grow. Secondly, your hormones are also changing during puberty, which can affect your ability to build muscle. Testosterone, in particular, plays a big role in muscle growth (which is why boys tend to bulk up more easily than girls).

But don’t worry – there are ways to work around this. Finally, remember that gaining muscle takes time and consistency. If you’re not seeing results immediately, don’t get discouraged – keep at it and eventually you’ll start to see the gains you’re after.

How To Build Muscle As A Teenager?


Can a 14 Year Old Build Big Muscles?

Most 14 year olds are still going through puberty and won’t have the fully developed bodies that adults have. This means that they likely won’t be able to build large muscles like adults can. However, this doesn’t mean that 14 year olds can’t start working out and building some muscle mass.

A healthy diet and regular exercise routine can help 14 year olds start to develop healthier bodies and potentially build some muscle mass.

Can a 15 Year Old Gain Muscle?

It is certainly possible for a 15 year old to gain muscle, though it will likely take some time and effort. The first step is to make sure that you are eating a healthy diet that provides the necessary nutrients for muscle growth. This means plenty of protein, as well as complex carbohydrates and healthy fats.

You should also be getting enough calories to support your body’s needs. Once you have your diet in order, you can start working on an exercise routine that will help you build muscle. Strength training is essential for gaining muscle mass, so focus on exercises like lifting weights or using resistance bands.

Be sure to give yourself time to rest and recover between workouts, as this is when your muscles will grow larger and stronger. With consistency and dedication, you can absolutely achieve your goal of gaining muscle at 15 years old.

How Can a Teenager Eat to Gain Muscle?

There are a few things that are important to remember when trying to gain muscle as a teenager. First, it is important to eat enough calories. This means eating more than you normally would, and making sure that those calories come from healthy sources.

Eating plenty of protein is also important, as it helps your body build new muscle tissue. You should aim for 1-1.5 grams of protein per pound of body weight, and spread it out over the course of the day in small meals or snacks. In addition to eating enough calories and protein, you need to make sure that you are getting enough vitamins and minerals.

This means eating plenty of fruits and vegetables, as well as taking a daily multivitamin supplement. Getting enough sleep is also critical for gaining muscle, so make sure you are getting at least 8 hours each night. Finally, exercise is obviously key – focus on lifting weights 3-4 times per week and doing some form of cardio (such as running) most days of the week.

How Can a 15 Year Old Bulk Up?

There are a few things that a 15 year old can do in order to bulk up. First, it is important to eat a healthy diet that is high in calories and protein. It is also important to lift weights and do other strength-training exercises regularly.

Finally, getting enough sleep is crucial for muscle growth. By following these tips, a 15 year old should be able to see results within a few months.


If you’re a teenager looking to build muscle, don’t despair – it is possible! You just have to be patient and consistent with your workouts. Here are some tips to help you get started:

1. Focus on compound exercises. These are exercises that work multiple muscle groups at the same time, such as squats or deadlifts. Not only will they help you save time in the gym, but they’ll also help you build more muscle overall.

2. Don’t neglect cardio. While cardio isn’t going to directly help you build muscle, it’s important for overall health and can actually help improve your recovery times between weightlifting sessions. Just make sure not to do too much or you’ll risk burning yourself out.

3. Eat plenty of protein and calories. Without enough of either of these, your body won’t have the resources it needs to build new muscle tissue. Aim for around 1 gram of protein per pound of bodyweight, and make sure to eat enough calories overall so that you’re in a slight surplus (meaning you’re eating more than you’re burning).

4. Be patient! Muscle growth takes time, especially for teenagers whose bodies are still growing and developing.

About Author (Marjorie R. Rogers)

The inspiring mum of 6 who dedicates her time to supporting others. While battling with her own demons she continues to be the voice for others unable to speak out. Mental illness almost destroyed her, yet here she is fighting back and teaching you all the things she has learned along the way. Get Started To Read …