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Gym or home strength
Teens 13–17 · 45 minA simple full-body session that works at the gym — or at home with a backpack full of books. Light weights with good form beat heavy weights with wobbles, every time.
How to do it
3 sets of 8–12 reps per exercise. Rest about a minute between sets.
The exercises
1
Goblet squats
3 × 10
Hold the weight at your chest, elbows tucked in.
2
Push-ups or bench press
3 × 8–12
Add weight only when 12 clean reps feel easy.
3
One-arm rows
3 × 10 per arm
Pull to your hip, squeeze the shoulder blade.
4
Hip hinges (RDL)
3 × 10
Flat back, push the hips back, feel the hamstrings.
5
Overhead press
3 × 8–10
Press straight up, ribs down, don't arch.
6
Plank
3 × 40 sec
Finish strong: steady breathing, straight line.
Good to know
New to lifting? Ask someone to check your form the first few times — it's the fastest shortcut there is.