Many 14-year-old boys experience growth spurts during puberty and can build muscle through weight training. However, since their skeletal system is still developing, they need to be careful to avoid injury.
It is best to consult a professional fitness trainer and nutritionist to develop an age-appropriate workout and diet regime.
What is the development of a 14-year-old boy?
As boys reach puberty, they go through physical, mental, and emotional changes that prepare them for adulthood. Surging hormones bring about the following developmental changes in adolescent boys:
- Physical changes: Growth spurts, voice deepening, acne, enlargement of the penis and testicles, development of underarm and pubic hair, and wet dreams
- Cognitive changes: Greater interest in the opposite sex, more interest in social issues, challenging prevailing ideas
- Emotional changes: Frequent mood swings, increased sex drive
- Social changes: More absorbed in physical appearance, easily influenced by peer pressure
Teenage boys may notice that different parts of the body grow faster than others—such as the arms or legs—and they may double their weight as they continue to develop.
How to gain muscle at age 14
If you are trying to build muscle as a 14-year-old boy, it’s important to focus on the basics—exercising regularly, eating healthy, and avoiding unnecessary supplements.
Instead of trying to piece together weight-lifting programs, start with a workout regimen that focuses on strengthening your core and increasing your endurance.
Strength training is one of the most effective ways to build muscle. It involves using your body weight or lighter free weights to increase your strength and endurance. You can incorporate a combination of:
- 10-minute warm-up of any form of calisthenics
- Bodyweight exercises, such as squats, pushups, sit-ups, or pull-ups
- Light weight-lifting with a high number of repetitions
- Compound exercises, such as weighted squats, bench press, or deadlifts
When it comes to building muscle, diet is key. Fitness enthusiasts and trainers advise eating high-quality, protein-rich food in order to develop muscle. Other diet tips include the following:
- Make healthy food choices, such as fresh vegetables, fruits, oatmeal, quinoa, unprocessed meat, and whole milk
- Consume at least 150 grams of protein a day
- Don’t completely cut out carbs or fat, but avoid trans fat
- Eat until you are fully satisfied
Health Solutions From Our Sponsors
Teens Health. Strength Training. https://kidshealth.org/en/teens/strength-training.html
Top Can 14-Year-Old Boys Build Muscle? Related Articles
Does Your Body Shape Change During Puberty?Puberty is the phase when children become sexually mature. Many changes occur in the shape and appearance of the body during puberty.
What Are Good Chores for a Teenager (13 to 17) Years?At this age, teens are becoming more and more independent and peer-focused. Good chores for a teenager include cleaning their room, doing dishes, washing the car and others.
How Can I Get My Teenager to Move?A healthy mind resides in a healthy body. Get your teenager to move by modeling healthy behavior, making activity fun, praising them for being active, limiting screen time and employing other strategies.
methocarbamolMethocarbamol is a medication used to relieve muscle spasms, and relax neck and jaw muscle contraction (lockjaw) caused by tetanus, a serious bacterial infection. Common side effects of methocarbamol include slow heart rate (bradycardia), low blood pressure (hypotension), inflammation with blood clots in the vein (thrombophlebitis), fainting (syncope), flushing, confusion, memory loss (amnesia), sleeplessness (insomnia), dizziness/lightheadedness, vertigo, drowsiness, sedation, mild impairment of muscular coordination, seizures (including grand mal), double vision (diplopia), and others.
Men's Muscle-BuildingWant bulging biceps and a bigger chest? Our experts demonstrate the right moves to help men build bigger muscles with just two efficient workouts each week.
Teenager Health: What are 8 Personal Hygiene Best Practices for Teens?What to know about teen hygiene best practices. Learn the benefits of following personal hygiene best practices.
PubertyThe time when boys and girls begin the process of sexual maturation is called puberty. During this time, both sexes undergo a series of biological changes that include a rapid increase in height, bone growth, weight increase, the growth of pubic hair, breast development, and the onset of menstruation in girls, and testicle, penis, and muscle enlargement in boys.
Stages of Puberty: In Boys and GirlsPuberty is the time in a child’s life when sexual maturation occurs. There are several stages of puberty. A child goes through many physical and internal changes during the various stages of puberty, beginning around the age of 8 years in girls and 10 years in boys, till the age of 18 years when they attain complete maturation.
What Are the 10 Best Foods for a Teenager to Eat?What to know about feeding your teenager. Learn the best foods for good health.
When Should I Worry About My Child’s Development?Learn the different types of delayed development and find out about the different warning signs of developmental delays.
Why Does Teenage Rebellion Happen?Teenage rebellion is a leading cause of conflict between parents and their teenagers. Teen rebellion happens due to their brain development, need for control, struggle for acceptance, attention seeking, over worried parents, hormone changes and the teens' fight for independence.