My Grandmother used to watch my brothers and I if my parents went out of town, which was infrequent.
She would exercise. her routine was the daily dozen. I am sure it was only calisthenics but it those days that was good exercise. It must have been good for her she passed at 98.
It still is good exercise today.
It is very important to have a balanced exercise routine that targets all muscle groups, both upper and lower body.
I would recommend lighter weights with more frequent reps. I discourage the maxing out that some coaches and teens do when there is not adequate supervision in the wt room.
A recent study showed better results with shorter workouts.
All too often we see people who try to bulk up.
In most cases it does not look healthy and in some cases appears to be uncomfortable if not grotesque.
We all enjoy seeing people who are fit.
Not emaciated but healthy.
The best approach is a routine that addresses body health and over all well being.
That means a routine that again targets cardio, core, and extremities with stretching and allows rest and provides for adequate nutrition.
If you want to build muscle, lose fat or run, swim or cycle faster, you’re better off with a solid training program and healthy diet than with supplements. In any case, the small effect some of these supplements may have would be meaningless for recreational athletes or exercisers, though the risks are just as great. In particular, if you are counseling children or teenagers who want to excel in sports, persuade them to do it through training, not pills.
In many cases this may add bulk but not strength. and in the cases with creatine may be harmful.
The Bottom Line:
“Increased muscle mass results from small amounts of protein synthesis (positive net protein balance) in response to nutrient intake (carb and protein) combined with resistance exercise (Tipton & Ferrando, 2008). Most of us already get the amount of protein we need to maximize our efforts in the gym.
Eating a high-quality diet with good sources of protein is the best thing to do if you’re looking to gain strength and muscle mass. Lean protein, like lentils, beans, grains, chicken, pork, fish, and lean red meat, are great protein sources. Peanut butter, and other nuts/seeds are also good. Eating a snack post-workout is smart for athletes who are undergoing more than an hour of resistance exercise. However, a protein supplement at this time is not necessarily the best bet; instead, try to eat a mixed meal of carb and protein and, additionally, factor this snack into your day’s diet.”
There is nothing that will hurry puberty and the accompanying increase in muscle mass
I do not want kids to gain weight just to fill a slot for some coach.
I want my athletes to participate in the sports that they enjoy and have coaches and mentors who enjoy sharing their knowledge of the sport or game
It all comes back to facilitating the development of a healthy mind body and soul.
Above all athletics is a means by which we can exercise but also socialize or network with our peers.
The most important thing that some athletes lose site of is that education comes first and sports are secondary.
We do not like to think that our ability to participate in a sport may cease but what we learn from the sport in self determination and perseverance and just the joy of participation cannot be taken away.