Introduction to Strength Training for Teenagers
MatchFit Movement
Strength & ConditioningAt MatchFit Movement, our coaching is driven by research and experience. We have extensive backgrounds as strength and conditioning coaches, working with young athletes across a wide range of sports and competitive levels. Alongside our practical coaching, we are active researchers in athletic development and motor learning. This means every program we deliver is grounded in the latest scientific evidence and shaped by real-world coaching experience. The result? Safe, effective, and trustworthy training for young people — without fads, gimmicks, or false promises.
This program is designed for teenagers of any sex who want to start strength training in a safe and structured way. With more gyms now opening their doors to younger members, strength training is becoming accessible at earlier ages — and that’s a good thing. Done properly, it can support healthy growth, improve performance, and build confidence, whether the goal is competitive sport or general fitness.
The challenge is that access to facilities is rarely matched with expert instruction or age-appropriate programs. Without these, teenagers risk injury and may not develop the right foundations for long-term progress. Our approach ensures that every young person trains safely, builds strength the right way, and lays the foundations for future athletic development.
Cost to UK based customers: £15.60
A
Air Squat
3 x 20
B
Push-Up
3 x 20
C
TRX Row
3 x 10
D
Glute Bridge Hamstring Walkout
3 x 10
E
Side Bridge
3 x 30
A
Reverse Lunges
3 x 20
B
Decline Push Up
C
Inch Worm
3 x 10
D
Bent Over Rear Delt Fly
3 x 20
E
Dead Bug
3 x 20
A
Incline Close Grip Push Up
3 x 20
B
Inverted Row
3 x 10
C
Bench Dips
3 x 10
D
Back Extension w/ ball
3 x 20
E
Leg Raise
3 x 10
Dr Mark David Williams PhD
Mark is a UKSCA accredited strength and conditioning coach, senior lecturer and researcher with a special interest in youth athletic development and motor learning. Mark has a PhD in Sport and Exercise Science, which focused on the importance of fundamental movement skills in the physical development of youth basketball players.
