As a teenage guy, you may be tempted to hit the gym to get those perfect six-pack abs, big biceps, and super-toned legs. The problem is getting a gym membership requires money you may not have.
In that case, you can take a step closer to your dream body by working out at home instead. These detailed workouts for teenage guys at home offer quick and efficient exercises without using expensive equipment. What’s more, these are designed especially for growing teenagers like you.
Before we begin, we must warn you that none of these routines will make you look like Dwayne “The Rock” Johnson. In reality, it’s hard to achieve that type of physique without any equipment.
Understanding Your Body
As you may already know, we are all unique. Not one person is made the same as the other. Hence, how you approach your training will depend on the stage of puberty you’re currently at.
No clue what we’re talking about? Here are the five stages of puberty to give you an idea:
Stage 1
The first stage is when your puberty is yet to begin.
Stage 2
Puberty, on average, will begin around the age of 11 for most guys. At this age, you will notice the testicles enlarging and hanging lower. Little by little, pubic hair starts to develop, too. This stage will last for roughly a year.
Stage 3
At the age of 12 or 13, the third stage will begin. Here, you will notice your voice deepening, the sexual organ reaching full width and length, and the pubic hair finishes developing.
On average, this stage will last for 10 months, though for some guys, this can happen as quickly as two months. There may even be some growth occurring in this stage, but nothing as major as what happens in the fourth stage.
Stage 4
The fourth stage is the final stage of puberty, and this is where you will notice significant changes occurring in your body. It will most likely begin at the age of 14 and involve a major transition into manhood.
Guys typically get acne around this age and will go through a growth spurt. The voice will start to break completely, and there will be an initial development of facial hair. On average, this stage can last for about three to four years.
Stage 5
At this stage, your body hair will continue to grow; some guys may even grow taller. This final stage of puberty can continue until 18 or 19 years of age. For some guys, it can even continue until their early 20s.
Why Is It Important to Know Your Body?
Wondering why we are giving you this quick lesson on puberty and why all of this is important?
It’s because, before the fourth stage, it is highly unlikely that you can experience any kind of muscle growth. While a teen may be able to build some muscle before the fourth stage, it cannot be done effectively.
If you wish to train during this stage, we recommend only emphasizing basic bodyweight exercises. Avoid trying to go all out with heavy dumbbells and barbells.
That may cause the opposite effect on your body by destroying it and causing permanent damage for your future self.
Like with any exercise, make sure you learn the proper form and understand how and what part of your body it targets. Only after that can you improve your conditioning and gradually increase the intensity.
The exercise guide below is a list of simple exercises that require an investment of $0. All you need to use is your body weight, patience, determination, and a good understanding of these routines.
Workouts for Teenage Guys at Home
When it comes to teenage workout routines without any equipment, it’s important that you follow a thorough routine that targets all the areas of your body you want to develop. You also have to be consistent with your workout to get your desired results.
Below, we will list a workout plan for teenage guys to build muscle. These also include the ideal ab workouts for teenage guys at home, perfect for guys looking to get a six-pack.
- Push-Ups: 3 x 20 (or as many as you can)
- Squats: 3 x 15
- Pull-Ups: 3 x as many as you can
- Crunches 3 x 20 (or as many as you can)
- Lunges: 3 x 25
- Tricep Dips: 3 x 15
These six exercises cover the entire body and are a great way to kickstart a new full-body exercise routine. It is a particularly great workout plan for 16 year old male, which is the perfect age to build muscle and get a toned body.
Do note that the number of sets and reps we mentioned is just a general suggestion. If you feel that your body can’t take this much intensity initially, you don’t need to force it.
Start with fewer sets and reps and slowly build your stamina to do more intense exercises in the future.
Let us talk about these exercises more to understand how they benefit your muscles and how you can do it in the right form.
1. Push-Ups
Push-ups are the kind of exercise included in every workout plan for teenage guys to build muscle. They work your triceps, shoulders, chest, and core, giving you a complete muscle-building exercise.
Push-ups are a very important exercise to achieve the body you desire, so make sure you do not neglect it.
How to Do It
Push-ups are relatively easy to do. Simply begin by placing your hands on the ground. Keep them slightly wider than shoulder-width apart. Now, begin to lower yourself until you feel your chest almost reaching the ground.
As you start to come up, make sure to squeeze your glutes together and tense your abs at the same time. Then, raise your body slowly. While doing this, make sure you keep your elbows close to your sides to protect your shoulders.
Don’t be disheartened if you can’t do a push-up yet. You can start by simply modifying the exercise. Do the same movement but keep your knees slightly bent and on the floor. You can use the same technique and do it against a wall.
To do this, stand at arm’s distance from a well-built wall and your feet under your hips. Place your palms against the wall shoulder-width apart and at shoulder height. Bend your elbows and bring your chest almost to the wall.
Instead of keeping your elbows out to the side, keep it pointing down. Then, slowly push back to your starting position, again tightening your glutes and abs as you go.
2. Squats
Squats is the kind of exercise that must be included in all teenage workout routines. You can also quickly progress to more difficult versions of it over time. As you begin with this exercise, you must concentrate on perfecting the form to achieve the best results.
How to Do It
To perform a squat, begin by standing on your feet shoulder-width apart. Keep your arms out straight in front of you. Alternatively, you can place your hands behind your head, too.
Now, start pushing your butt and hips back and bend your knees. Make sure you look straight ahead and keep your back flat and chest up. Your back must remain in this neutral position throughout your squat.
In that correct form, squat as low as you can go. Once you have reached that point, slowly push your body back up in the starting position. Keep in mind that your weight remains on your heels throughout this exercise.
3. Pull-Ups
Pull-ups are an exercise that should be included in every good workout plan for teenage guys to build muscle. They are great for developing strength and work the whole back musculature, biceps, forearms, and shoulders.
Doing pull-ups are also a great way to achieve that V-shaped body that most guys desire. How can you incorporate pull-ups in a workout plan for 16 year old male without using any equipment?
How to Do It
If you have a sturdy door or column in your home, simply take a towel and wrap it around the column or jam it in the door. Begin by holding the towel’s end and keeping your feet close to the door or column and your upper body away from it.
Slowly start to pull yourself close to the door or column. Make sure you use your core and tighten your glutes as you do so. Once you’re almost close, slowly let go of yourself to go back to the starting position.
Alternatively, you can go under a sturdy table to do a pull-up, as well. Here, you will not need a towel. Simply put yourself under the table with the upper half of your body jutting out and bend your knees. Now, raise your arms out and hold on to the top of the table.
Same as before, tighten your glutes and use your core to slowly raise your body until your chest is almost close to the table. Once done, slowly let go of yourself to come back to the original position.
You can also consider purchasing a pull-up bar you can easily install in your home. These do not cost more than a few dollars.
4. Crunches
Any ab workouts for teenage guys at home must include crunches. This exercise helps with core strength and develops your abs.
However, don’t obsess with crunches. It should be a small part of your overall workout, as only then can it help your core strength and abs.
How to Do It
Lie flat on a mat or any soft surface. Bend your knees so that your feet remain flat on the floor. Then, cross your arms in front of your chest.
Now, slowly begin lifting your upper body by only using your abdominal muscles. When you’re almost upright, pause for a second. Ensure you’re not lifting your whole back off the floor, as it can cause back strain.
Remember also to exhale and contract your abs as you’re lifting yourself. As you return to the starting position, inhale and slowly let yourself go down until your shoulders lie flat on the floor.
5. Lunges
Lunges help in increasing muscle mass to build up strength and tone the body. This particularly works your butt, legs, and core. In addition to shaping your body, lunges also help improve your range of motion and your overall posture.
How to Do It
Start from a standing position. Keep your feet hip-width apart, and then take a big step forward with one knee bent at exactly 90-degrees. While doing this, ensure you keep the knees over ankles and shoulders over the hips.
Now, do the same thing with your other leg. Continue doing this until you’re fatigued. Since this is such an easy exercise to do, make it a part of your everyday routine when you walk around the house or go for a hike.
6. Tricep Dips
Tricep dips are the most effective form of exercise to grow your triceps and work almost all of your upper body. In addition, they also help to strengthen your core.
How to Do It
Find a sturdy chair to do a tricep dip. Begin by sitting at the edge of the seat with your hands over the edge and the knuckles pointing forward.
With your legs facing outward and bent at a 90-degree angle, point your feet forward and your shoulders down with elbows close to your side. Slowly start bending your elbows into a 90-degree angle and lower your butt to the floor.
When you’re almost close to the ground, pause for a second before returning to the original position. Do all of these while keeping the pressure only on the heel of your hands.
7. Cardio Exercises
While not mentioned above, we recommend including cardio exercises in your routine, like running, jumping rope, cycling, swimming, dancing, and much more.
Cardio exercises boost the amount of oxygen delivered to your muscles and heart. This way, they are used more efficiently, and you can achieve better results with your other workouts.
These exercises also help maintain and tone the overall body, so make sure you add some form of cardio exercise to your workout regime.
The Ideal Teenage Guy’s Workout Plan
These workouts for teenage guys at home are a great way to kickstart your journey into achieving a fitter version of yourself. We recommend doing these exercises (along with regular cardio) at least four to five days a week.
You will likely outgrow these workouts very quickly once you get the hang of it. In that case, you can increase the sets and reps to intensify your routine further.
Also, you can find a ton of variations of these exercises online. Make sure to check those out to bring some change to your everyday routine.