🧬 Physiological Characteristics During Puberty
Puberty (for girls ~10–14 years, for boys ~12–16 years) is the period of the greatest changes in the body. A training program must take these characteristics into account.
Bone growth: Long bones grow faster than muscles and tendons — increased risk of injury. Growth plates (epiphyses) are especially vulnerable.
Hormonal changes: The increase in testosterone in boys allows for an increase in muscle mass; in girls, the effect of estrogen on joint flexibility.
Changes in coordination: During rapid growth, coordination may temporarily worsen — the body does not have time to adapt to new proportions.
🏋️ Strength Training for Teens: Myths and Truth
Myth: Strength training stunts growth. Truth: Properly performed strength training STIMULATES bone growth and density! It is scientifically believed that properly supervised strength training is safe and beneficial for teenagers.
Recommendations:
- Start with bodyweight exercises (push-ups, squats, lunges)
- Gradually progress to light weights (12–15 repetitions)
- Always prioritize technique, not weight!
- 2–3 strength training sessions per week, no more
- Avoid 1RM (maximum weight) attempts until age 16–17
📋 Sample Weekly Training Plan
Monday: Strength (bodyweight + light dumbbells) — 45 min.
Tuesday: Main sport — 60 min.
Wednesday: Active rest (walking, stretching exercises, yoga) — 30 min.
Thursday: Strength + speed — 45 min.
Friday: Main sport — 90 min.
Saturday: Flexibility + mobility / competitions
Sunday: Full rest
🩹 Most Common Teen Sports Injuries
Due to rapid growth, teenagers are especially vulnerable to certain injuries:
- Osgood-Schlatter disease — knee pain due to stretching of the thigh muscle (especially boys 12–15 years)
- Sever's disease — heel pain (runners, jumpers)
- Stress fractures — due to excessive repetitive loads
- Muscle strains — especially in the thigh and lower back area
- Knee ligament injuries — especially in girls due to a wider pelvic angle
Prevention: proper warm-up, emphasis on technique, adequate rest, appropriate footwear, cross-training.
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