As a 9th grader, you’re at an age to start building muscle for a healthy and active lifestyle. Weight training is a fantastic way to improve your strength and have a good mentality. In this article I will be talking about how to use proper form, safety, and gaining muscle efficiently. 

Basics

Weight training involves using your muscles on specific things, such as dumbbells, barbells, or machines, to challenge and strengthen your muscles. Before doing any weight training, you need a proper form and a set you can do every day. Reps are how many times you do an exercise, and sets are how many rounds of those exercises you do with breaks in between. I would recommend 12 reps and 3 sets but you can do whatever you want that fits your comfort. Breaks between sets are needed to gain more muscle, so don’t overdo it. Proper form is the most important thing about weight training, so I highly recommend looking up some techniques and form work on media like Youtube.

Warm-Up and stretches 

Begin each session with a dynamic warm-up to increase blood flow and prepare your muscles for the workout. Include light cardio, such as jumping jacks or jogging in place. After your workout, cool down with static stretches to improve flexibility and reduce muscle soreness.

Listen to You Body

Pay attention to how your body feels when weight training. If you get any joint pain, your form is not right, and if your muscles are aching, you’re getting muscle. But if something doesn’t feel right – like there is more pain than usual – maybe lower the weight.  

Creating a Routine and Staying Consistent

Staying consistent is the hardest part of weight training, and it is the only way to gain muscle fast. I would try to work every week or every other week. Also a well rounded weight training routine targets different muscle groups on different days is needed. Here’s a simple three day split example:

Day 1  Upper Body

Bench press

Bicep curls

Shoulder press

Day 2  Lower Body

Squats

Lunges

Calf raises

Day 3  Core and Full Body

Planks

Deadlifts

Push-ups

Make sure to get plenty of  rest and water to ensure more muscle mass.

Congratulations on taking the first step towards a healthier and stronger you. Remember, weight training is a journey, not a race. Stay consistent, be safe, and enjoy the process of the best version of yourself. If you ever have questions or concerns, don’t hesitate to seek help from a  fitness professional or your school’s PE teacher.