6 Ultimate Workouts for 13-year-olds

6 Ultimate Workouts for 13-year-olds
Workouts for 13-year-olds

People are now interested in doing workouts more than ever before, and I guess this is because we are now educated about the results obtainable from doing such activities. Fortunately, the sweetest part of it is seeing teens who are 13 years old, interested in it. How sweet!

I mean – who doesn’t want to be fit? Who doesn’t want to gain muscles? No one. For others, weight loss may be their reason for investing in workouts. For whatever reason you may want to work out, it’s fine. Nobody should leave workouts out, no matter how little we do.

The aim of this post is to provide answers to your questions about workouts for 13-year-olds; this includes boys and girls. All the instructions you will receive are targeted to you, if you are one.

If you are a 13-year-old or an instructor seeking for help – do not worry. I will put in my best to ensure you get the very best of answers and are satisfied. Are you ready?

As I hinted earlier, exercising is a crucial activity every man on earth should do. In fact, recommends that we should do exercises for at least 30 minutes daily. It is to be done daily – not weekly or monthly. You see that?

Now, it’s not compulsory to follow this 30-minute recommendation. In fact, many workout enthusiasts have designed the perfect schedule that works better for them. This is because they understand themselves. Therefore, there is no need to follow the above recommendation. But that does not mean we should the recommendation into the bush.

Again, people whose profession require much of physical stamina and endurance, they go hard-core for many hours everyday. This is not recommended style of workout for a 13-year-old, though. I presume you are just starting out.

The other side of the coin is that, many people who understand the value of doing exercises daily (as recommended) cannot manage to keep to the routine. It’s either because of indiscipline or their lack of time. I believe that for a teen of this age, time is a problem if you plan it well. There is much of it.

So now you see why nobody should be left out – not even you. Don’t think you are too young for this.

Stand Out Among Them

Here is a twist: Although there are lots of workouts for 13-year-olds, but how many teenagers can you find doing ? It’s almost impossible to find kids doing profitable stuff like this.

Kids not working out

Boys are busy playing soccer or video games. Girls are busy liking Cat videos. Everybody is sharing memes and watching videos on Netflix. Nobody is paying attention to what really matters. It’s a crazy world. So, for a teen (like you) who wants to try and add this to their life, then I’d say it’s the way to go, buddy. You deserve an award. 😉

Getting Started

If I guess accurately, this must be your first time of wanting to take a workout challenge seriously. But before you start off, there are some things you should take note of. They are important. Moreover, these are important so that you won’t take it beyond your limits and hurt yourself.

Doing what you are not supposed to do and not doing what you are supposed to do, could put you in jeopardy. I don’t want this to happen to you.

But how do you know what to do or what not to do? Meticulously follow what you are reading. You would prevent risks without even dropping a sweat.

Ask Questions

A big question to ask yourself is, Why do I want to do this? It is important to know the intent behind what you are about to do, because it will help you in finding the workouts to focus on, so you won’t waste your time doing the wrong things and getting disappointed at the end of the day.

For example, if your fitness goal is to develop your arms (core, biceps and triceps), then squats would do you little here. Push-ups would rather be apt for this purpose. On the other hand, if you want developed leg, butt and thigh muscles (calves, hamstrings, gluteus maximus etc), squats would be a good choice. You see the dynamics?

Now, take a minute to think on the purpose. Be sincere about this.

I know something funny: many a boy wants bigger arm muscles to impress their friends, especially the girls in school. For me, it’s normal. That is how the teenage stage is. There’s nothing bad about that. If that is your reason – identify it and let us work on it and make it better.

Remember – You are not an expert

You are at the infant stage, so don’t pretend to be an expert – not even in the presence of your friends. You see what experts do? Don’t think of trying them out yet. Stick to the basics, then you can progress little by little. Trust me – in no time, you will become an expert, too.

What do I mean by this? It’s not yet the time for you to do stuff like Skater Squat, Tuck Planche, Barbell Bench Press, Deadlifts, and so on. Again, with time, you will certainly get there.

This alone is an error many people commit. We are always in a hurry to skip to the advanced level. Well, that is not the principle of doing workouts – it is one step at a time.

Big achievements come one small advantage at a time, one step at a time, one day at a time.

– Jim Rohn

You just do it one step at a time.

– Marian Wright Edelman

So then, friend, what you need here is patience. Even the experts didn’t get to where they are just in one day. “Rome was not built overnight.”

I hope you get the whole point here. And I hope you don’t make this mistake even if others put pressure on you or you get the temptation. Be disciplined!

All you need to do as a 13-year-old is to start simple. You don’t need aggression at this stage. For workouts like Jump rope, you may need to start with the light-weight rope instead of the heavy-weight.

It’s not boring – it’s fun.

Stick to a Routine

As inconsequential as it seems, you have to do this. You should create a routine for exercising.

It could be daily, weekly. I wouldn’t suggest to do this monthly. And to be blunt, in my opinion, I believe weekly exercises are not that worth it, but, “half a loaf is better than none.” Instead of spending 7 hours doing workouts every Saturday, it’s better to spend one hour daily, doing the same. If you asked me, I’d say you should try and do this every day, rather than once every week.

Now, it is time for what you have been waiting for…

6 General Workouts for 13-year-olds at home

First of all, I know what you are looking for. You are familiar with running, jogging and the likes. They are common exercises, so I won’t waste a second to write about them. I’d rather tell you about less common exercises you should try out. That’s why you came here. Happy? Me too.

These exercises are general. If you are a soccer player or baseball player, they would help you too.

Here are 6 best workouts for 13-year-old boys and girls

Jumping Jacks

Doing jumping jacks is a sure-fire way to work on your arms, legs, glutes, core. Here is how to do it:

  • Stand straight up with your feet together and your arms by your sides
  • Jump up with your feet apart and your hands over your head
  • When your feet get back on the floor again, try to be at the starting position
  • Repeat

Start slowly. For starters, it may be difficult to keep the pace going. But if you keep doing it, it will be easy.

Mountain Climbers

This is one of the workouts any 13-year-old could do. Here is how to do it:

  • Assume the push-up position (First lie on the floor, then push yourself up with your arms, till your body becomes slant, and your hands cannot stretch further).
  • Bend any of your knees towards your chest (right, preferably), beneath your body, with the other leg stretched out
  • Alternate this position between the two knees. The bent knee is now stretched out, and the stretched out leg is now bent.


  • Lie on the floor on your fore-arm (or lower arm)
  • Make your upper arm vertical
  • Keep your legs together, and stay on your toes
  • Stay in this position, stretching for as long as you can

Make sure only your lower arm and the toes are not the ground. This workout uses the abs.

Medicine Ball Chest Pass

The Medicine Ball is a valuable equipment for workout. You could purchase one at a decent price on Amazon. There are numerous things you can use it to do. But remember that it is not a football.

Also check: How to do a Medicine ball Push-up

  • Stand straight up holding the ball with both hands at chest level and close to the chest
  • Push the ball away from your chest horizontally towards a partner ready to receive it
  • Receive the ball at chest level again
  • Repeat (Throw and catch)
  • As you do this, try and make it faster

Note: If you don’t find a partner for this workout, the wall is your friend.

Water Bottle Overhead Press

This is one of the simplest workouts out there. You only need two water bottles to do this. It is a great workout for your deltoids, pectorals, biceps and triceps.

Here is how to do the Water Bottle Overhead Press

  • Holding a water bottle in each hand, stand with your feet a little bit apart
  • Your triceps should be parallel to the floor, while your lower arm should be perpendicular to the floor. Your hands could be at your sides or in your front.
  • Lift up your arms till both your upper and lower arm are upright, perpendicular to the floor, with the bottles over the head.
  • Return back to the shoulder height and repeat.

Donkey Kick

Yes, this one should not be ignored, too. Your leg muscles will reflect the effect.

  • Get down on all-fours. In this position, your hands are vertically below your shoulders, and your knees directly under the hips.
  • Begin to lift your right leg, with your knee making an angle of 90 degree between your thigh and lower leg. Make sure your right foot makes this angle with your leg, too. Lift up your thigh as high as you can, until your butt feels the force.
  • Return back to initial position. Repeat.
  • After 2 sets, you could change legs.

Benefits of doing Workouts as a 13-year-old

The roles of workouts in our lives cannot be over-emphasized. We should get used to doing them. Here are a few benefits of doing exercises as a teenager:

Makes you stronger

Everytime you task your muscles, you take away their limits. That is, what you couldn’t do by virtue of your weakness, if you keep to building that same part, the muscles would develop over time. If you go back after some time next time, you will be surprised at how you can now take care of it.

That is why guys with big muscles can do what the average human beings cannot do; they can carry what others cannot carry. This is the secret behind it, and it has nothing to do with inheritance.

So, if you want that for you, go for it. But, know that, it may cause you pain (as if you don’t know). There is a saying, “No pain, no gain.” – and it is very true. Nothing in life comes for free, not even workouts for 13-year-olds.

But if you keep to this, you will be stronger than your friends – that’s for sure. Remember, the secret is that you should keep doing this till you see the result.

Improves your Brain Power

Did I hear you say, “This is coooool”?? Which teenager at age 13 doesn’t want to be smart? No one. Exercises have their way of improving our memory and intellectual prowess, and I will explain that to you.

The University of British Columbia conducted a study, and the researchers found out that regular aerobic exercise appear to boost the hippocampus. This is the area of the brain involved in verbal memory and learning. Several researches and studies have been conducted over many years, and the results favour brain development.

So, you see?

Makes you Fit

Fitness is not only for adults or the Obese. Some persons believe that only ladies seeking for the love of their lives, should be in shape. Wrong! This is not so – not even close. I am not smiling.

Teenagers should not be left out. They should have a fitness goal, and exercises can help in achieving this. Yes, healthy-eating has a larger role to play, but physical activities are important.

You want to burn calories? You want to lose weight? Target the right exercises. They will help you. Come on, don’t be lazy.

The Holidays is a very good time for this. And during academic periods, you could settle some workouts 30 minutes every morning before you leave for school, though. That would demand that you’d awake earlier. Do it before you take your bath.

Workout Mistakes to avoid

Having learnt all this, I deem it fit to let you know common mistakes many people make. You are new to this game, therefore, it’s very possible to fall into these errors. But having this knowledge would prevent errors from happening while working out.

  • Not warming-up before start
Girl warming-up

5-10 minutes of warm-up is usually recommended for everybody who wants to engage in workouts. You could do little-demanding activities to get your heart beating and ready. For example, jogs, walks, jumping rope, etc.

  • Not drinking enough water
  • Over-tasking (and even under-tasking) yourself

Over-tasking means doing more than what you can bear, as a 13-year-old boy or girl. Under-tasking means not doing enough, thereby wasting time.

  • Not seeking the assistance of an experienced personnel
  • Doing what is for the experts

FAQs about 13-year-old Workouts

Is 13 a good age to start working out?

In my opinion, a 13-year-old should have what it takes to start working out. If some people started as early as 8 years, then kids that are 13 years old should not be left out, provided they can bear the demands.

Should a 13-year-old workout everyday?

Of course! A 13-year-old is expected to do exercises everyday, if they can. Insofar as it does not affect your health or have any detrimental effect on you, you should go for it. Working out everyday will pay you big time than every week.

Is it OK to lift weights at 13?

Yes. Teens can safely lift any kind of weight size they can handle. The right way to do this is to progress from very light weights to heavier ones. You should first familiarise yourself with light weights.

Always remember to have an adult by you. Always do about 12 reps, 3 sets before thinking of carrying heavier weights.

How can a 13-year-old gain muscle fast?

There is no shortcut to gaining muscles fast. The golden principles to hasten your journey are by

  • Practising healthy eating habits
  • Practising good sleeping habits
  • Putting extra effort into workouts
  • Being consistent


With this, we are at the end of today’s super article about workouts for 13-year-old boys and girls. I believe we now know how to approach workouts at this stage. Remember to take it safe and play it simple.

Emma Ayo

Emma is the CEO of SimplyBioHealth. His passionate interest in living a healthy and fit lifestyle and improving living standard, drove him to creating this blog. Here, he shares only the fitness tips that work.