About Teen Strength Club
At N10ERGY Fitness, our classes are designed to be more than just a workout they’re safe, supportive spaces where every participant can learn, grow, and build confidence. Whether it’s young people discovering strength for the first time, adults training for results, or personal training clients chasing new goals, our sessions are led by qualified, DBS-checked instructors who care about getting the very best from every individual.
| Week | Ages 13–16 (Foundations & Confidence) |
Ages 16–19 (Progression & Independence) |
|---|---|---|
| Week 1 | Gym tour, etiquette, warm-up games, intro to squat/hinge/push/pull patterns | Strength basics – barbell deadlift introduction, safe lifting positions, partner coaching |
| Week 2 | Core & stability – bracing, deadbug, bird-dog, carries | Push/Pull/Legs structure – intro “push day” with bench, DB press, dips |
| Week 3 | Intro to weights – goblet squat, DB press, DB row, spotting basics | Lower body focus – squat progressions (goblet → front → back squat), spotting drills |
| Week 4 | Lower body strength – squats, split squats, resistance bands, wall-sit challenge | Upper body focus – barbell row, pull-ups, bench press, superset training |
| Week 5 | Upper body strength – push-ups, TRX rows, DB overhead press, partner drills | Progression planning – progressive overload explained, build your own 3-exercise plan |
| Week 6 | Conditioning & circuits – stations (squats, push-ups, planks, swings, sled push) | Strength & conditioning circuit – 6 stations (deadlift, bench, pull-ups, jumps, core, sled/bike) |