5 Negative Impacts of Adolescents Engaging in Gym Activities and Ten Exercises Unsuitable for This Age Group

Teenage boys and girls are at a heightened risk of injury if they engage in intense workouts at the gym.

5 Negative Impacts of Adolescents Engaging in Gym Activities and Ten Exercises Unsuitable for This Age Group

Our bodies serve as the machinery that sustains us through all situations. To ensure this machinery functions smoothly, we must prioritize its care. Exercises and workouts are inherently beneficial for our bodies, aiding in maintaining our physique. However, teenagers often perceive the gym as a means to fashionably sculpt and showcase their bodies, overlooking potential risks. A gym environment offers an array of equipment such as machines, dumbbells, and bars for exercise. Yet, improper usage of these tools can lead to various undesirable issues. Today, Healthonlyforyou will outline several harmful effects that may result from a workout regimen.

What age is appropriate to start going to the gym

Determining the ideal age to begin gym workouts isn’t fixed and varies from individual to individual. Teenagers, experiencing developmental changes, lack a specific age criterion. However, it’s generally advised to commence weight training around 17-18 years old, when muscles are sufficiently mature to handle the strain. Despite this recommendation, many teens, typically aged 14-15, embark on intense gym routines to achieve a chiseled appearance. Such practices can detrimentally affect their health and physique in multiple ways.

Is it advisable for teenagers to attend the gym

Considering the numerous effects outlined regarding gym workouts, you may wonder if it’s safe for teenagers to engage in such activities. The answer, according to Eram Rizvi (BSM), a physical trainer at LDA Stadium in Lucknow, is yes. Rizvi emphasizes that physical training is crucial for teenage development but stresses the importance of proper guidance. He advises against extensive weightlifting workouts for teenagers under the age of 17, as they could risk injury. Daily exercise routines are beneficial and recommended for teenagers as they aid muscle growth. However, it’s imperative to exercise caution and seek guidance before undertaking any rigorous workouts or exercises.

Is it advisable for teenagers to attend the gym

5 Adverse Effects of Gym Workouts on Teenagers

Here are the reasons why young people or teenagers should refrain from going to the gym:

Significant Risk of Fatigue

Teenagers are particularly susceptible to experiencing muscle fatigue if they engage in intensive workouts or weight training. Compared to adults, the muscles of adolescents aged 14-16 are not as robust and developed, rendering them more vulnerable to fatigue.

Diet Imbalance  

Heavy workouts require adequate nutrition, yet teenagers often overlook the importance of maintaining a healthy diet. Instead, they opt for unhealthy snacks after their workout sessions, which can be detrimental to their bodies. Insufficient nutrition increases the likelihood of encountering health issues in the future.

Serious Injuries  

When joining a gym, there’s often a desire to continually push one’s limits. However, teenagers may sometimes underestimate the seriousness of this endeavor, leading to an increased risk of severe gym injuries. The presence of complex machines and heavy equipment necessitates careful handling, as neglecting proper usage can result in ligament fractures, tissue tears, and even necessitate hip or knee replacements.

Body Dysmorphic Disorder

This condition is a form of hypochondria where individuals obsess over a perceived flaw, feeling inadequate as a result. They often strive to attain a perfect body, leading to intimidation when entering the gym. Teenagers, particularly affected by this, may feel inadequate compared to peers or others with what they perceive as ideal body types.

Risk of Cardiovascular Damage

Prolonged and intense cardio workouts can significantly elevate the risk of heart problems, particularly among teenagers and young adults. Unfortunately, many overlook this critical point, posing a serious threat to their health. It is imperative to monitor and discourage them from engaging in such exercises to mitigate potential risks.

10 Workouts Unsuitable for Teenagers

1) Behind-the-Head Lat Pulldown: While effective for arm definition, this exercise requires precise form. Incorrect posture, especially pulling the bar behind the neck, can lead to shoulder or back injuries.

2) Leg Press: A staple in gyms for strengthening legs and hamstrings, improper posture on the leg press machine can result in injury. Overloading the machine can lead to tissue fractures or other injuries.

3) Ab Machines: Popular among teenagers and young adults striving for defined abs, these machines can promote poor posture and muscle imbalances. Additionally, spot-reducing fat is not achievable with this equipment.

4) Jumping Jack Press: Although appealing for cardio, this exercise can be harmful for teenagers due to the stress it places on muscles and joints. Tendon and joint issues are common, so alternatives like military presses are recommended.

5) Bent Over Rows: Widely used for back development, this exercise can strain a teenager’s back muscles significantly. The awkward position and heavy pressure on the back muscles increase the risk of pinched nerves or back injuries.

10 Workouts Unsuitable for Teenagers

6) Overhead Squats: While squats offer comprehensive full-body exercise, the pressure exerted on the body can be taxing. Teenagers may not possess the same strength as adults, increasing the risk of spine problems and other issues if proper technique is not mastered.

7) Backward Medicine Ball Throws: Often enjoyed by teenagers for the challenge of distance, this exercise involves sudden upward thrusts from a squatting position, posing a risk of disrupting training. The sharp bend of the spine during this movement can result in disc slippage or nerve compression.

8) Overhead Dumbbell Triceps Extension: Although effective for targeting triceps, this exercise requires an unconventional method of holding the dumbbell. Teenagers may inadvertently overload their joints rather than muscles, leading to fatigue and potential injury.

9) Turkish Deadlift: Comprising ten positions, each carrying its risk of injury, the Turkish deadlift is best suited for advanced lifters. Teenagers should avoid attempting this exercise to minimize the risk of injury.

10) Snatch: The explosive strength demanded by the snatch can yield significant rewards, but it also entails substantial risks. There’s a high likelihood of tearing one or both labrums or rotator cuffs, making it unsuitable for teenagers.


Teenagers, being more susceptible to injuries than adults, should exercise caution when it comes to heavyweight or extensive weight training. There are numerous exercises that teenagers and young adults should avoid to mitigate the risk of injury. It’s crucial for all exercises to be performed under the supervision of an experienced trainer. By prioritizing safety and guidance, teenagers can ensure long-term health and a fit body.