Simon · 13 · First 12 weeks
Two full-body sessions a week, on the same days as Dad. Every exercise has a clip — watch it before your first set, every time, until it feels automatic.
📅 Your week
Two sessions, and always with Dad while you are learning. Miss one? Do it the next day — the week is not ruined. ✅ Read the four rules first
✅ How to train
Everyone who gets strong follows these. Nobody gets strong by skipping them.
Watch the clip, then do the movement with the lightest weight in the gym. When it looks like the video, you have earned more weight.
Got 10 reps last week? Try for 11 or 12 this week with the same weight. Only when you hit the top of the range on every set do you go heavier.
Finish every set feeling you could have done two or three more clean reps. Training to total failure is not what makes you stronger at your stage.
No "let's see what I can lift once." Not this year. It teaches nothing and it is where beginners get hurt.
That is a myth. Proper strength training is good for teenagers — stronger bones, better sport, fewer injuries. The real rules are the ones above: good technique, sensible weights, an adult with you, and no maximal attempts.
The gym is the signal; sleep is where it actually happens. 9-11 hours. Eat proper meals with protein in them — you cannot build something out of nothing, and at 13 you need fuel to grow as well as train.
The first changes are strength ones: more reps, more weight, movements that used to feel awkward feeling easy. The look follows later. Track the numbers and the rest takes care of itself.
Muscles that feel worked, or a bit sore a day later. That fades and it means the session did its job.
A joint that aches, or form that falls apart before the reps run out. Drop the weight, finish the set properly.
Sharp pain, a joint that hurts during the movement, anything in your back. Stop that exercise immediately — do not finish the set.
One grown-up note: if you have any medical condition, an injury, or anything that has been bothering you, get a doctor's OK before starting. And every exercise here is designed to be learned with an adult watching — that is not a formality, it is how the technique actually gets fixed.
The Simple Target
Nothing else matters for a long time. Consistency beats intensity, technique beats weight, and the person who trains for three years quietly wins.