Exercise for Teenagers: How Parents Can Help Them Move

Remember when your child would run round the park for hours without being asked? Then one day they turned 13, shut the bedroom door and discovered that the walk to the bus stop was “basically a marathon”. If you are trying to encourage exercise for teenagers without turning every conversation into a row, you are not alone. I hear this from parents in my classes every week. The good news is that teens still want to feel strong, confident and capable. They just want to get there on their own terms.

Why exercise for teenagers gets harder

Activity often drops in the teenage years, and it is rarely about laziness. Common reasons include:

• Self-consciousness. Changing rooms, PE in front of classmates and bodies that are changing fast.
• Dropping out of sport. Teams get more competitive, and kids who are not picked often quit altogether.
• Screens and late nights. Phones push bedtime later, which leaves less energy for anything active.
• Homework and exams. Real pressure, especially from Year 10 onwards.

The NHS physical activity guidelines for children and young people still apply to 13 to 18 year olds: an average of at least 60 minutes of moderate or vigorous activity a day across the week, plus muscle and bone strengthening on 3 days. That is the target. How they get there can look very different from when they were 8.

Respect their independence

The biggest mistake I see is parents choosing the activity, the time and the kit. Teenagers are wired to push back against that. Try this instead:

1. Ask what they want to feel. Stronger? Less stressed? Better at a game with mates? Start from their reason, not yours.
2. Offer a menu, not a rule. “Would you rather try climbing, swimming or a home strength plan?” works better than “You are joining the running club”.
3. Let them own the plan. Help them write it down, then step back. A teen who designed their own week is far more likely to follow it.
4. Talk about how they feel, not how they look. Focus on energy, sleep, mood and what their body can do. Avoid comments on weight or shape.

Gym-free strength ideas for teens

Lots of teenagers want to “get strong” and assume they need a gym membership. They do not. A bedroom floor, a sturdy chair and a backpack are enough. Here is a simple plan I would happily give any healthy 14 year old.

Teen home strength plan (3 times a week, about 25 minutes)

Warm up for 5 minutes: marching on the spot, arm circles, 10 bodyweight squats, 10 hip hinges with hands on hips.

1. Squats: 3 sets of 12. Hips back, chest up, knees track over toes. Hold a backpack with books to make it harder.
2. Push-ups: 3 sets of 6 to 12. Start with hands on a table or worktop if full push-ups are too hard, then lower the height over the weeks.
3. Reverse lunges: 3 sets of 8 each leg. Step back, lower gently, push back up.
4. Backpack rows: 3 sets of 12. Hinge forward with a flat back and pull a loaded backpack to the belly.
5. Glute bridges: 3 sets of 15. Squeeze at the top for a second.
6. Plank: 3 holds of 20 to 40 seconds.

Cool down with a few gentle stretches. The rule I teach is simple: add a rep or two each week, and only add weight when every rep looks clean. If anything hurts (sharp pain, not normal effort), stop and rest. Pain that lasts should be checked by a GP or physio.

If your teen is keen to lift weights properly, I cover the safety side in what age kids can go to the gym in the UK. Good technique and gradual progress matter far more than how much is on the bar.

Other ways teens can stay active

Not every teen wants a structured workout. Activity they choose themselves counts just as much:

• Cycling or walking to school or to see friends
• Climbing or bouldering walls
• Dance, from TikTok routines to proper classes
• Swimming with friends at the local pool
• Skateboarding, scooting or roller skating
• Boxing or martial arts (non-contact to start)
• A part-time job that keeps them on their feet

Motivation tips that actually work with teens

Use their friends. A mate going along is the single biggest factor I see in teens sticking with something.

Train together, quietly. Some of my clients have found that the best talks with their teen happen side by side on a walk or during a workout, not face to face across the kitchen table. I share ideas in workouts for parents and teens.

Protect sleep. Tired teens do not move. Phones charging outside the bedroom can make a big difference.

Watch the energy drinks. Many teens lean on them to get through the day, and the caffeine can wreck sleep. Water and a proper snack before activity are a better habit to build.

Be the example. Teens notice everything. If you are moving regularly, it becomes normal in your house without a single lecture.

Where your own training fits

You cannot pour from an empty cup. Parents of teens often find themselves with a little more free time in the evenings for the first time in years. Using two of those evenings for yourself does more than keep you fit: it shows your teen that exercise is something adults choose, not something they are forced into. My SYP Box Fit beginner boxing class is a favourite with parents who want to blow off steam after a stressful day, with no sparring involved.

FAQs

How much exercise should a teenager get a day?

The NHS recommends an average of at least 60 minutes of moderate or vigorous activity a day across the week, with muscle and bone strengthening activities on 3 days.

Is it safe for teenagers to lift weights?

Generally yes, when technique is taught well, loads increase gradually and there is sensible supervision. Bodyweight and light weights are the best starting point.

My teenager refuses to exercise. What should I do?

Stop pushing one activity and ask what they would enjoy or what they want to improve. Offer choices, involve a friend and focus on how movement makes them feel. If low mood seems to be behind it, speak to your GP.

Can teenagers do bootcamp classes?

It depends on the class and the teen’s age and experience. I cover this in detail in my guide on whether teenagers can do bootcamp.

Book your first class

Want to lead by example? SYP Bootcamp runs 45-minute small-group classes in Archway N19, indoors in a church hall, with a maximum of 10 people and options for every fitness level. It is £15 a class and you get the timetable when you book. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would like to train alongside your partner, have a look at partner personal training at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.