Foundation · Build the skeleton
Teens
Age-Specific · Training Guide
Teens (14–18)
Building athletic foundation + bone density
Training Protocol
Bodyweight mastery first, then basic barbell movements. Focus on movement quality, not load. 3x/week full-body. Sports-specific conditioning. Growth plates are still open — avoid maximal 1RM attempts.
Nutrition Strategy
Caloric surplus is natural (growing). Protein 1.4–1.6g/kg. Calcium 1300mg/day (bone growth peak). Avoid supplements except Vitamin D if deficient. Real food first.
The Key Insight
Consistency + form > intensity. This is the decade your bone density peaks — weight-bearing exercise now pays dividends at 60.
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