HOW TO START GETTING STRONGER & GAINING WEIGHT
For the young man who wants to feel stronger and more powerful, and the parent who wants to help him get started.
You might have a fast metabolism, not know what to eat during the school day, or be unsure how your child should strength train. Here’s a starting plan.
Every young athlete is different, but consistent eating and training can help him build size and strength over time.
EAT TO GAIN WEIGHT
To gain weight, your body needs to take in more calories than it uses. But those calories should come from nourishing foods—not just chips, candy, and other snack foods.
For example, a Starbucks muffin, two egg bites, and a latte can add up to around 1,000 calories, but may provide only about 15 grams of protein.
A breakfast at home could include four pieces of bacon, four eggs, a protein shake, sourdough toast, and half an avocado. That can provide around 100 grams of protein, with a similar number of calories.
A starting point from my plan:
• Multiply your body weight by 20 for a daily calorie goal.
• Multiply your body weight by 1.25 for a daily protein goal.
For example, if you weigh 100 pounds:
• 100 × 20 = 2,000 calories
• 100 × 1.25 = 125 grams of protein
Every athlete’s needs are different, especially while they’re still growing. Treat these as starting estimates and check with a pediatrician or sports dietitian for individual guidance.
2. MAKE SCHOOL-DAY MEALS EASIER
Many parents say their kids don’t eat enough during the school day. Make a simple plan with three main meals: breakfast, lunch, and dinner.
If you don’t eat breakfast, have a protein shake or another easy breakfast option.
A simple school-day plan:
• Breakfast: Eat breakfast or have a convenient option such as a shake.
• Lunch: Eat your school lunch and bring an extra snack if needed.
• Dinner: Have a full meal with protein, carbohydrates, and other nourishing foods.
• Before bed: Have a snack if you’re still hungry.
A protein shake can provide around 25 grams of protein. If you have one at breakfast, one with lunch, and one before bed, that adds about 75 grams. Meals can provide the rest. The right amount depends on the athlete.
3. FOLLOW A STRENGTH-TRAINING PLAN
School training can be a useful part of an athlete’s development, but athletes also need coaching, good technique, and a plan that changes as they improve. School programs are basic, non progressive, and becuase there aren't enough coaches for the players, injury risk is high. Here's a rotuine for you to follow.
Weekly schedule:
• Monday and Thursday: Full-body push
Chest, triceps, shoulders, and quads
• Tuesday and Friday: Full-body pull
Back, biceps, hamstrings, and glutes
EXAMPLE MONDAY: FULL-BODY PUSH
Block 1
• Incline dumbbell chest press: 3 sets of 15
• Dips: 3 sets of 15
Block 2
• Flat bench press: 4 sets of 12
• Skull crushers: 3 sets of 10
Block 3
• Goblet squat: 3 sets of 15
• Dumbbell squat jumps: 3 sets of 15
Block 4
• Walking lunges: 3 sets of 20
• Shoulder press: 3 sets of 15
Abs: 2 rounds
• 25 toe touches
• 50 twists
• 10 V-ups
PROGRESSING THE TRAINING AS YOU IMPROVE
Repeating the exact same program all year can make it harder to keep progressing. Here’s the 16-week progression I use to help kids increase their weight room maxes
Weeks 1–3: Muscle endurance and technique
Train with moderate weight and controlled reps. Focus on learning the movements and building the ability to keep working without tiring quickly.
Week 4: Deload
Do two or three lighter workouts. Focus on recovery, mobility, flexibility, yoga, or easy jogging.
Weeks 5–8: Progressive overload, phase 1
Gradually increase the training load. Early in the week, move toward four sets of 12 reps at a moderately heavier weight. Keep later-week sessions focused on higher reps and endurance.
Week 9: Deload
Reduce the workload and give your body time to recover.
Weeks 10–12: Progressive overload, phase 2
Gradually increase the weight again. Early in the week, work toward four sets of 8 reps with heavier resistance. Keep later-week sessions focused on strength endurance.
Week 13: Deload
Reduce the workload and recover before the next phase.
Weeks 14–15: Build strength
Use challenging weights with clean technique and coaching. The goal is to become stronger while maintaining control of every rep.
Week 16: Review your progress
Compare your technique, strength, confidence, and training log with where you started. Any max testing should only be considered when appropriate for the athlete and supervised by a qualified coach.
If you want an entire plan of everything I said above, are you done created for you, I have already done it for you. From the meal plans, to a 16 week fully created progressive strength training plans specifically for you. Use the link below if you’re ready to start gaining weight and getting stronger today.