BEST WORKOUTS FOR TEENAGERS STARTING AT THE GYM

Walking into the gym for the first time can feel a little overwhelming—especially if you’re a teen just getting started on your fitness journey. Rows of machines, unfamiliar faces and not knowing where to begin? Totally normal to feel nervous.

Just remember that, like with most new things, starting small helps build confidence and strength for the long term. And at EōS Fitness, you’ll find a supportive, high-energy space where teens can learn, grow and thrive.

This guide is packed with everything you need for getting started at the gym: beginner strength and cardio routines, tips to help navigate that first gym visit and a teen workout plan to try.

GETTING STARTED AT THE GYM: WHAT EVERY TEEN SHOULD KNOW

The first step in feeling comfortable with the whole gym experience is to understand what to expect. Learn how to prepare for your first session, and basic rules to keep in mind.

How to Get Ready for Your First Gym Visit

Before jumping into the best gym workouts for teens, you should first get the lay of the land. Here are some quick tips to help you prepare:

• Take a tour: Visit your local EōS Fitness with a parent or get support from a helpful Team Member. You’ll learn where everything is—from the treadmills to the locker rooms—and feel way more comfortable on your first day.
• Book a Complimentary Welcome Workout: Schedule a session with a Personal Trainer to get one-on-one help learning proper form, good workouts for teens and how to build your training plan.
• Come equipped: Bring breathable clothes, good gym shoes, a water bottle—and a can-do attitude!

How to Exercise Proper Gym Etiquette

Now that you’re ready for day one at the gym, it’s time to brush up on the basics of gym etiquette so you can feel confident and ensure you’re respecting the space and others around you. Here’s a quick rundown:

• Wipe down equipment: Always clean machines, benches and mats after use with the provided sanitizing spray and towels.
• Re-rack weights: Put dumbbells, plates and other equipment back where they belong to keep the gym floor safe and tidy.
• Limit phone use: Step away from machines for long calls or scrolling to keep the flow going for others.
• Respect personal space: Give your fellow Members room to move, especially in busy areas like the free weights section or G-Fit studios.
• Follow time limits: Stick to any posted time limits on cardio machines during peak hours.

WHY STRENGTH TRAINING IS SAFE AND SMART FOR TEENS

With the right guidance and a focus on proper form, strength training for teens is a safe way to build tone and create a foundation for lifelong fitness. A good strength training routine can help:

• Improve bone health: Weight-bearing exercises help strengthen bones during the crucial years of growth.
• Build confidence: Gaining strength translates to better posture, improved body image and a sense of accomplishment.
• Boost sports performance: Whether it’s soccer or swimming, stronger muscles support better agility, speed and endurance.
• Supports healthy habits: Teens who do strength training are more likely to develop consistent fitness routines and better habits in other areas of their life.

BEGINNER-FRIENDLY STRENGTH TRAINING WORKOUT FOR TEENS

Strength training is one of the most important parts of any workout plan—but it doesn’t have to be complicated to start seeing results.

Sample Strength Workout for Teens

By mixing in bodyweight and light machine exercises, weight training for teens can be simple, safe and super effective. Here’s a beginner routine to ease into strength training without pressure:

Bodyweight Squats (2 sets of 12 reps):

Strengthens quads, hamstrings and glutes while enhancing balance and mobility.

• Stand with your feet shoulder-width apart.
• Engage your core and keep your chest lifted throughout the movement.
• Lower your body as if sitting back into a chair, making sure your knees stay aligned over your ankles and don’t pass your toes.
• Pause briefly at the bottom for control.
• Drive through your heels to return to standing, squeezing your glutes at the top.

Bench Press (3 sets of 8 reps):

Targets your chest, shoulders and triceps—and helps boost total-body power.

• Lie flat on a bench with feet on the floor. Eyes should be under the bar, with hands slightly wider than shoulder-width apart.
• Press the bar up and move it over your chest.
• Bring it down slowly to your mid-chest, with your wrists straight and elbows at a 45° angle.
• Push the bar straight back up until arms are extended.
• Guide it back into the rack with control.

Seated Row Machine (2 sets of 10 reps):

Focuses on your lats, rhomboids and biceps to help build a more balanced upper body.

• Sit tall, plant your feet on the platform and grip the handles with both hands.
• Keep your back straight and shoulders relaxed—no hunching!
• Drive your elbows straight back while squeezing your shoulder blades together. Avoid leaning back and don’t use momentum—this move is all about control.
• Extend your arms back to the starting position with a slow, steady motion.

Ab Machine (2 sets of 12 reps):

Strengthens your upper and lower abs with focused, controlled movement.

• Hold on to the side or top handles and plant your feet firmly on the footrests.
• Sit tall and tighten your abs before you begin the movement.
• Slowly contract your abs to pull the pad down toward your knees. Don’t yank or use momentum—slow and steady is the name of the game.
• Let the pad return to the start position without relaxing your core.

This routine is just a starting point for strength training for teens. As you get stronger and perfect your form, you can add more weight or reps.

CARDIO WORKOUTS TEENS CAN ACTUALLY ENJOY

While strength training is an important part of a balanced fitness routine, cardio is key in keeping your heart healthy and your energy levels high. But that doesn’t mean it has to be a chore—explore fun cardio workouts for teens that help you get moving and enjoy the benefits of cardiovascular exercise.

Why Cardio Matters for Teens

Cardio workouts for teens are more than just sweat—they improve heart health, boost energy and help with focus. Plus, cardio is the perfect complement to strength training, and supports a healthy mood while keeping stress levels low.

Fun Ways to Get Your Cardio On

Cardio workouts for teenagers don’t have to be boring. Find what feels good, and the consistency will come naturally. Here are some ideas to get your body moving:

• Clock 20 minutes on the treadmill, bike or elliptical: Start with a comfortable pace and increase intensity as you build endurance. These machines are great for beginners who want a low-impact cardio workout that still gets the heart rate up.
• Try a G-Fit class like Zumba or cycling: Group classes are fun, high-energy and led by supportive Instructors. Zumba mixes dance and cardio while cycling delivers an intense ride to the beat of the music. As a bonus, bring a friend to get moving with you, helping to keep you accountable and motivated.
• Explore interval training: Jog for one minute, walk for two, repeat five times. This beginner-friendly cardio method helps you gradually improve stamina and burn calories without overexerting yourself.
• Hit the MOVEōS Cinema: Enjoy your favorite flick while walking or jogging. It’s an easy way to make cardio fly by and stay consistent without it feeling like a chore.

WEEKLY TEEN WORKOUT PLAN: YOUR 4-DAY STARTER SPLIT

Ready to get started at the gym? Before diving in, remember to keep it fun, blending in strength, cardio and recovery to stay motivated and avoid burnout. Here’s a teen workout plan to try:

Day 1: Strength Training (Upper Body)
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Focus on building upper body strength with push-ups or bench presses to engage your chest and arms, dumbbell rows for back muscles, overhead press for shoulders and a plank to activate your core.

Day 2: Active Recovery
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Help your muscles recover with a walk, gentle yoga poses or stretching to stay limber and prevent soreness.

Day 3: Cardio and Core
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Boost your heart rate with 20 minutes on the bike or treadmill, followed by an ab circuit that includes planks, crunches and leg raises.

Day 4: Strength Training (Lower Body)
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Strengthen your legs with bodyweight squats, target your glutes and hamstrings with glute bridges and finish with calf raises for lower leg endurance.

Day 5: Active Recovery
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Use this day for light movement like a neighborhood walk or a yoga flow to keep your body loose and your mind refreshed.

Day 6: G-Fit Day
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Try a high-energy group class! Dance fitness gets you moving to music, yoga helps with flexibility and focus, and HIIT gives you a quick but powerful cardio and strength mix.

Day 7: Rest
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Let your body fully recover. Go for a casual walk or just relax—rest is key for muscle growth and energy reset.

WHAT PARENTS SHOULD KNOW: HOW TO SUPPORT YOUR TEEN’S GYM JOURNEY

Parents, you play a big role in helping teens feel confident and consistent in their fitness journey. Here are some ways you can support your teen getting started at the gym:

• Promote a positive attitude: Normalize exercise as a tool for health, not just appearance.
• Support healthy habits: Remind them to stay hydrated, get enough sleep and eat well.
• Reinforce balance: Stress the important of blending workouts with rest days and recovery.
• Encourage independence: Offer guidance and availability, but let them figure things out for themselves, too.
• Be part of their team: Join your teen for an EōS Fitness tour or Complimentary Welcome Workout to get comfortable together.

START STRONG, STAY STRONG AT EōS FITNESS

The gym doesn’t have to be scary. With the right teen workout plan, a positive mindset and support from EōS Fitness, teens can build a solid foundation of strength, confidence and healthy habits.

Get started with a free 7-day trial or Welcome Workout at your local EōS Fitness, where you’ll find everything you need to thrive—equipment, guidance and a vibe that feels like home.