Light weights would be good for a 14 yr old. Avoid lifting too heavy, because it may cause damage to the joints, because the 14 yr old is still growing. Make sure that he or she learns from a Weight Lifting trainer, so he/she will learn all the exercises while using perfect form. When I say the word "form", I'm not refering to kata's. (Okay Jack? Just kidding )
at 14 one should concentrate on body weight exercises. there is a copious number of variations on the squat and the push up. and everyone should perform pull-ups.
I'm also a 14 year old... And I joined a Gym that specializes in Power-Lifting and Sports-specific Training. The Instructor told me that kids that are still growing should start at a weight that is hard (but bearable), and keep in mind to stretch, and get plenty of calcium. Strengthen ALL aspects of your body...
Chin ups are one of the hardest things to do, because we rarely use the muscles required to do them. Try doing one chin up twice a day, one in the morning one in the evening for a week. Then try 2 in one go. Everyone can do these exercises just do not expect to be great at them straight away, these things take time. Step by step.
And 14 year olds can use weights as long as they use them properly. Do not over load. At this age it is best to do very light weights and high reps, this will give you a good foundation, without effecting you growth negatively. Basically do not do exercises adults do cause you may damage yourself. Also concentrate more on body on body workouts as said before. At your age it is the foundations you should be concentrating on.
If you can't do Chin-ups, then thats the reason why you should do them. Your body could benefit greatly if it has difficulty doing an exercise, if it was easy, then youre not really getting the benifit. Work on the exercises that are harder for you, you will get way better gains.
If you thought Chin-Ups were hard, try cranking out some Hand Stand Push-ups.
Another usefull idea for the younger folks that are wanting a good work out with out weights is Isometric exercises. I'll try to locate some idea's... with pictures of course.
well i have been weight training for about 2 years now and when i first began i tried to go heavy doing few reps but i found that it was very difficult for my age and found that i gained much more consistancy, strength, speed, and a better all-round looking physique from performing weight excersises with lower wieght and more repititions.
When i first began weight training i was about 14 and was putting up a 130 bench at 160 lbs, but now im 140lbs and can put up 235 on a bench at 16 ^_^.
But you must give time to your training and remember that you wont get results overnight. But make a note that you must watch your diet also, you wont get results without a well balanced diet. And if you want you can also research body lifting excersises, doing those get you mad results with great strength and reccommend them to anyone. My best bet is to look up on gymnastics they use alot of body lifts in there training, but there is also a past post with greta BL info on it i will post it if i can locate.
--Peace_foot
This message has been edited by PeaceFoot on Jun 30, 2004 7:58 PM
weights are great for a 14 year old. I started lifting weights when I was 12 years old I have had MRI's, bone scans, cat scans, x-rays, you name it. The doctors told me I am still growing and that I am healthy. I am 15 almost 16 now and i have never been in better shape in my entire life. If you wanna lift with weights go ahead as long as you use correct form. The only way it is going to stunt your growth is if you brake or rupture a growth plate.
(Okay Jack? Just kidding