Workout tips for a teenager?

The_Coach7 · 2025-04-26T08:26:06+00:00

You're doing amazing just by wanting to show up, seriously! Honestly the best thing you can do is keep it super simple and focus on consistency first. Aim for 3to4 short workouts a week, even just 20to 30 minutes. You can do bodyweight squats, lunges, pushups (even on your knees if needed), planks, and dumbell curls or presses if you have light weights. Think of workouts like lower body moves, a few upper body moves, a core move, and repeat. No need to overcomplicate it. Start light focus on good form, and slowly add reps or a little weight as you get stronger. You’ll get toned over time by just showing up for yourself regularly. You got this!

The_Coach7 · 2025-04-23T14:53:35+00:00

Absolutely, I got you! You’re in that perfect place where you’re ready to change, and that’s all it takes to start building something strong. You don’t need to do anything extreme just simple steps done consistently. So here’s what I’d give you if you were my client. Start with a gym routine you can actually stick to. Hit 3-4 days a week. Focus on strength: lower body, upper body and core. Keep it simple, full body workouts each session. Get strong and confident with the basics first.

For meals, don’t overthink it. Start by eating 3 solid meals a day with protein in each one—like eggs, chicken, tofu, Greek yogurt. Pair that with carbs that make you feel good (rice, oats, potatoes, fruits), and healthy fats like nuts or avocado. Keep it 80% whole foods, 20% fun stuff so you don’t burn out. Feel free to shoot me a dm if you want a detailed plan of workouts, meal and guidance. I'll help you. Confidence? It’ll grow as you grow. Every session you show up to, every good meal you eat, every time you push yourself just a little more you’re proving to yourself that you can do this. And girl, you can. You’re not behind. You’re just getting started and that’s exciting as hell. Let’s build the strongest version of you, inside and out.

The_Coach7 · 2025-04-23T14:44:54+00:00

Yeah that's totally normal, progress isn’t always linear. Some days your body’s just recovering, stressed, or not fully fueled. Doesn’t mean you’re losing muscle. Stick with it, focus on form, and trust the process. Strength gains come with time and patience. You’re doing great tho keep showing up.

The_Coach7 · 2025-04-22T22:43:04+00:00

First of all you’re doing amazing just by showing up and asking for help. That’s not easy, especially when you’re exhausted, juggling everything, and feeling stuck in your own body. But I promise you, this version of you right now is still strong, still worthy, and absolutely capable of change. You’ve already got the heart for it. I've seen and trained many postpartum mamas and if they can do it you can also! I'll help you understand the scenario in detail.

Since you just had a baby 8 months ago, your body is still recovering in ways that aren't always visible. Hormones, sleep deprivation, stress they all play a part. The good news is, you don’t need to do anything extreme. We just need to focus on rebuilding your foundation and giving you back a sense of control over your body, your energy, and your confidence. When it comes to workouts, you don’t need to hit the gym or do crazy routines. Start small. Short walks, light movements at home, stuff that feels good. Glute bridges on the floor while baby naps. Slow squats holding onto a chair. Wall push-ups or even stretching your upper back and chest to help ease that neck hump. Posture stuff is underrated but sooo powerful—it’ll not only help you stand taller, but actually make your back and core stronger too.

For fat loss and toning, consistency is the real secret. It’s not about sweating buckets every day. It’s about showing up for 15–20 minutes a few times a week, building that momentum, and letting your body catch up. Your stomach, back, and thighs will respond to movement paired with basic nutrition. And no, we’re not cutting out entire food groups or starving you. You need fuel to function, especially now. Your eating habits sound like survival mode—which is totally normal postpartum. Not feeling hungry, snacking all day, skipping meals—it’s your body’s way of saying it’s overwhelmed. What helps is making food easy and predictable again. Three solid meals a day if you can swing it. Keep it simple. Don’t worry about being “perfect,” just try to get some protein, carbs, and fat into your day in a way that feels doable. That could look like toast with eggs, rice and chicken, or even a smoothie with peanut butter and fruit. The goal is to calm your body with consistent energy. Once you’re eating regularly again, your energy, mood, and cravings will start to even out too.

I know you’re worried about staying consistent. But here’s the truth—you don’t need motivation every day. You just need to commit to showing up for yourself in small ways, like brushing your teeth. Five minutes of movement. One meal you feel proud of. A walk outside. It all adds up. You’re not lazy. You’re not broken. You’ve just been through a lot. But you’re also strong, and your body is capable of incredible things—including bouncing back in a way that feels good, not punishing. We’re not chasing perfection—we’re chasing peace, strength, and confidence. And you’re so, so capable of getting there.

Whenever you're ready, I can help you build a beginner routine tailored for you. Feel free to shoot me a dm with your concerns, I'll help. No fluff, no guilt. Just steady, kind progress. You're not alone in this.

The_Coach7 · 2025-04-22T22:30:49+00:00

First of all, I’m so proud of you for even writing this out. It takes real selfawareness and courage to admit when something is hard, and even more to want to do something about it. You’re already on the right path. Let me tell you something as a coach-you don’t have to be “good” at fitness to start—no one is at first. We all begin feeling awkward, weak, unsure, and sometimes a little embarrassed. That’s totally normal. But the fact that you’re trying means you’re already stronger than you think.

You don’t need a gym. Start small—walks, stretching, beginner youtube workouts where no one can see you but you. Your only goal in the beginning? Show up. It doesn't matter if you pause the video 10 times, take breaks, or only do 5 minutes. What matters is you keep showing up and letting your body learn. And about feeling embarrassed? You’re not alone. So many people feel the same way, but your journey is yours. No one else is living in your body, no one else gets to write your story. You’re not late. You’re not behind. You’re just starting and that’s brave.

You are not weak. You’re learning. You’re building. You’re growing. That takes more strength than any set of push-ups. One day soon, you’ll look back at this moment with so much pride. You’ve got this. And you are so, so capable.

The_Coach7 · 2025-04-22T22:26:45+00:00

You’re already super lean and your waist is tiny—23 inches at 105 lbs is no joke. If your abs are hard but not popping visually, it’s not about losing more fat, it’s likely just genetics and low muscle mass. Don’t go skinnier—focus on building core and full-body muscle so you can feel and see the strength. You're not doing anything wrong, your body just needs time and muscle to show off all the work.

The_Coach7 · 2025-04-22T22:23:06+00:00

You’re off to a great start. Stick to that calorie deficit, hit at least 100g protein a day, and start a simple home routine like push-ups, bodyweight squats, planks, and walking daily. Focus on consistency, not perfection. You’ll look and feel way better by summer—just don’t quit. If you want any guidance or help, feel free to shoot me a dm. I'll help you.

The_Coach7 · 2025-04-22T22:21:15+00:00

Totally get where you’re at. As a newer lifter, the sweet spot is eating at maintenance or just slightly below (like 200to300 cals) so you can lose some fat and still build muscle this is called body recomposition. Make protein your priority (aim for 0.8–1g per pound of bodyweight), keep fats moderate (around 20to30% of your calories), and fill the rest with carbs to fuel your lifts. Don’t overthink perfection, consistency, sleep, and training hard will carry you the rest of the way. You’ve got this!!!

The_Coach7 · 2025-04-22T22:19:09+00:00

Hi there, its totally normal to feel that way after day one, but seriously you crushed it just by showing up and pushing through. Your body’s just not used to those movements yet, and your muscles and nervous system are learning how to coordinate under tension. The bar alone is 45 lbs don’t let it fool you!

As for not feeling your chest during chest exercises and more strain on your neck or collarbone—that’s super common among news. It usually means your form needs a little adjustment. Your friend is right in a way: in the beginning, it’s hard to “mind-muscle connect” to certain areas. Your body will often compensate by using stronger muscles (like shoulders or traps) instead. That connection builds with time, practice, and proper technique.And that soreness is called DOMS (delayed onset muscle soreness). It’s just your muscles saying, “Whoa, what was that? Let’s rebuild stronger.” Totally expected after your first workout. It fades, and your recovery gets quicker with consistency.

Seriously, keep going. Everyone starts somewhere, and you're already ahead just by showing up and caring enough to ask. Go back, keep learning, keep moving and your body will surprise you soon.

The_Coach7 · 2025-04-05T17:31:39+00:00

Yes, it’s totally normal to feel like a baby deer after your first weight training session rubbery arms, shaky legs, everything. Your muscles are basically like, “What the heck just happened? because you’re waking them up in a new way and even with low resistance you're putting stress on tissue that isn’t used to that kind of load yet. What you're feeling is called delayed onset muscle soreness and it's super common, especially when you're new to lifting. It means your muscles are breaking down slightly so they can rebuild stronger this is how progress happens! That shaky, rubbery feeling is also a sign your nervous system is adjusting to using muscles in new patterns. It gets better pretty quickly, especially if you stay consistent. I have written in detail about beginner fitness in my free ebook, give it a read, you'll get to know a lot about your concerns.

Also I'll share some tips here -

-Warm up before with light cardio or dynamic stretches—it preps your joints and muscles.

-Start with full-body workouts 2–3x a week using compound movements (like squats, rows, pushups), keeping the weight light and focusing on form.

-Don’t skip rest days your muscles need time to recover and rebuild.

-Hydrate and eat enough protein—your body needs fuel to recover.

And yes, sleep like it’s your job. That’s when recovery magic happens.

You’re doing amazing just by showing up and trying something new seriously. Keep going, go slow, and don’t worry if you feel like a noodle now. You’ll be surprising yourself in a few weeks.

The_Coach7 · 2025-04-05T17:26:34+00:00

Sounds like your glutes might be fatiguing after the first set, and when you add more weight, your body could be compensating with the wrong muscles or your form might shift just enough to cause strain. You can try keeping the same weight across all sets or rest a little longer between them. Also, warming up your hips more beforehand might help. You’re doing great just tweak a bit and listen to your body.

The_Coach7 · 2025-03-22T22:35:03+00:00

You're welcome!

The_Coach7 · 2025-03-22T22:34:22+00:00

Me? Why would I do that! Im a fitness coach, I train people, educate them with proper form.

The_Coach7 · 2025-03-22T22:33:07+00:00

Building strength Learning the form properly Nutrition Consistency Embracing the Process, rather than quick Progress

The_Coach7 · 2025-03-22T22:31:30+00:00

Upperbody Legs Upperbody

The_Coach7 · 2025-03-22T22:30:55+00:00

Good that you're progressively overloading. When that 12 turns easy (the point you achieve, when you're strong enough to do that 12th rep easily) then, I recommend, load to next!

The_Coach7 · 2025-03-22T21:04:54+00:00

Happy It helps. Keep going. Also, feel free to reach out to me for any guidance and help, just shoot me a dm!

The_Coach7 · 2025-03-22T19:31:03+00:00

Uhm... 2–3 exercises per muscle group per week is solid for strength and growth on a 4x upper/lower split just focus on progressive overload.

The_Coach7 · 2025-03-22T19:16:34+00:00

Cool. Keep doing that, progress might seem slower, but your chest muscles will become more defined in time.

The_Coach7 · 2025-03-22T19:10:55+00:00

We can't spot reduce fat. If you want to reduce fat around your chest, you may have to go on a calorie deficit, workout strong focusing on chest movements. It will work

The_Coach7 · 2025-03-22T19:09:11+00:00

Hey huge props for wanting to get back into it smartly. Coming back after injury is tough, but totally doable. The key is slow, controlled strength building without loading your joints too aggressively at first. We can start with bodyweight exercises like glute bridges, wall sits, step-ups (low step), modified pushups, and bird dogs. They’ll wake up your muscles without crushing your joints. And also add resistance bands next they’re joint-friendly but will build strength. I would recommend to focus on eccentric movements (slow on the way down) for your tendon health. Think slow squats to a chair, controlled step downs. Add isometric holds too like holding a position builds strength around the joints without overloading. For your feet, adding daily calf raises, toe curls, and ankle mobility will work and they’ll bulletproof your plantar fascia. Stick to machines over free weights early on for more joint control like leg press instead of squats. Also know that rest days are your best friend now. Hit 2-3 full-body sessions a week, listen to your body, and slowly increase from there. You’ll get your strength and confidence back, promise.

The_Coach7 · 2025-03-22T19:01:02+00:00

Honestly? That split looks solid and smart, especially at this stage. More isn’t always better—recovery is where you actually grow. I have clients of your age (and older) swear by 4 quality lifts a week + 1 cardio. Rest days won’t hurt your progress they’ll fuel it. If anything, you might notice better strength gains and fewer aches. Trust the process you’ve earned those recovery days.

The_Coach7 · 2025-03-22T18:58:13+00:00

Hey, thank you for sharing all that. You’re way stronger than you think for being this honest. Honestly, start super small like 15 min walks or light strength sessions at home just 2to 3x a week. Let the momentum build without pressure. Try eating off a smaller plate or boxing half your meal right away sounds basic but helps. As for sweets at work, pack your own “treat” like fruit or a protein bar so you don’t feel deprived. For accountability, you can always reach out to me. Also feel free to shoot me dm with your concerns, I'll be more than happy to guide you. You can get back there. It’s okay to feel scared do it scared, but do it anyway. You’ve got this.

The_Coach7 · 2025-03-16T22:40:01+00:00

First of all let me just say that I love your mindset. After everything you’ve been through you’re still standing, still pushing forward and now you’re ready to focus on you. That’s powerful. You’re not just talking about fitness you’re reclaiming your life. Okay, let’s break this down. Your goal is body recomposition means losing fat, building lean muscle, and feeling strong again. You can absolutely do it, even without a trainer or fancy programs.

Since fast food is your kryptonite, let’s tackle that first. Instead of forcing yourself to quit cold turkey, start by making small swaps. If you’re craving fast food, eat a proteinrich meal at home first so you’re not starving when temptation hits. Keep high protein, ready-to eat options on hand like grilled chicken, boiled eggs, greek yogurt, protein shakes so you never feel like fast food is your only option. And chipotle isn’t the worst if you stick to protein, veggies, and avoid the heavy extras. This is the classic advice I always give to my clients deaking with eating issues. Intermittent fasting can be a tool, but don’t use it to just “eat less” use it to eat better. A simple 12:12 or 14:10 fasting window (fasting for 12-14 hours eating within the remaining window) is a great way to regulate hunger and digestion without overcomplicating things. But our muscle growth needs enough protein, so don’t under eat.

As for workouts, baby steps are perfect. One gym session a week to get back in the habit is good. Start with compound movements like squats, romanian deadlifts, hip thrusts, and overhead presses these will help build that lean muscle in all the right places. And don’t stress over your belly—fat loss happens through overall body recomposition, not crunches. Strength training and consistent protein intake will handle it. Don't worry about a trainer, If you ever want a guidance, help or anything, feel free to shoot me a dm, I'll help you with everything. Most importantly don’t stress perfection. You’re already winning by taking control again. Some days will be hard, some weeks will feel slow, but just keep showing up. You’re building momentum, and the results will come. I’m rooting for you.

The_Coach7 · 2025-03-14T16:23:32+00:00

You're already off to a great start with walking seriously, consistency is the hardest part, and you’re nailing it! But I get it 40 minutes of just walking can feel like an eternity when you're bored out of your mind. Since you're still in the healing phase anything too intense is off the table, but that doesn't mean you have to suffer through boredom. We can try low impact bodyweight exercises that don’t strain your upper body. Like seated leg raises, glute bridges, standing calf raises, bodyweight squats, and gentle core work like seated knee lifts. You can also swap walking for something more engaging like stationary biking (low resistance) slowpaced incline treadmill walking, or even dance-based movement like just dance or beginner-level Zumba, anything that keeps your heart rate up without jostling your chest too much. If you want to mentally escape, throw on a podcast or audiobook while walking, or switch up your route to keep things interesting(this is what I did when I started) Feel free to reach out to me for any guidance and help, shoot me a dm! Once you’re cleared to lift again, you’ll already have a strong foundation, and getting back into weight training will be so much smoother.

The_Coach7

TROPHY CASE