From Paul in Minnesota, a high school athlete who wants to know if he is too young to lift weights and if not, what would be a good beginner program.  His question is:

Dear Mike:

I'm 15 years old and I want to get bigger and to get a lot stronger.  I am currently on the track team, working out running every day.  (So you can imagine how skinny I am).  Do you think that starting to go to the weight room in my school everyday is a good idea?  Or do you think I am too young?  Will you please inform me with a few suggestions to get started.

Dear Paul:

Thanks for your question.  I have received numerous questions from high school athletes, and since I only answer one question per month, I hope many others will learn from your question.  Paul, you sound a lot like me when I was in high school as I too participated in track as well as various other sports.  I believe, and all studies indicate, that it is beneficial to begin a weight training program when in high school. I personally started lifting weights in high school and it helped me tremendously with my athletic performances.  I focused on my heavy weight training during the winter season because I was not involved in any sports at that time.  During the season, I still recommend that you lift weights, but not as heavy and as much because you do not want to overtrain.  Overtraining is a very common mistake that can lead to weakness and injury.  More is not always better!  Also, being so active as a teenager, you need to make sure you are eating enough food and eating the proper foods.  Diet and nutrition, I believe, are 60-70% of the equation.  When you are in the gym, you are tearing down your muscle.  The growing part comes from recovery and proper nutrition. 

Below is a sample program that I would recommend during your season.  In the off-season, you could increase the sets.  Keep your workouts short and intense.  Even when I was getting ready for the Mr. Olympia, my workouts never lasted more than one hour.  Lifting weights three days a week is plenty for you.  No one should lift weights everyday.

For beginners, I recommend sticking with basic exercises.

Thanks again, Paul, for your question.  I hope you find the information helpful and good luck with your athletics.

Mike Francois

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.