How Can a 14-Year-old Build Muscle? How Long Does It Take?

  • By: Dave Moffat
  • Date: December 11, 2023
How Can a 14-Year-old Build Muscle

As you get older, it’s normal to care about how your body looks. Building lean muscle when you’re a teenager can be really good for you.

But remember, it’s important to do this in a safe and healthy way. You can use weights, do push-ups and sit-ups, and eat a balanced diet full of good foods.

All these things are key parts of building muscle, but there could be more to it.

If you’re 14 and want to build muscle, it’s a good idea to talk to your doctor first to make sure you’re doing it the right way and staying safe.

Can Teens Gain Muscle?

Building muscle might seem hard, but any teenager can do it if they’re willing to put in the work.

Having more muscle can be good for you in lots of ways, both for your body and your mind.

Being a teenager is actually a great time to start building muscle. Your body is changing because of hormones, and this can make it easier for you to build muscle.

By eating a little extra and doing exercises like lifting weights, teenagers can start to get bigger muscles and stronger bodies.

If you’re really serious, you can even make a workout plan that’s just right for your age group.

Working on getting stronger won’t just make you look better. It can also help you feel better mentally, and it could give you chances that you wouldn’t have without those workouts!

How Quickly Can a Teenager Gain Muscle?

Muscle building can be a slow and difficult process, but if you know what’s important, it becomes much easier to reach your goal.

First, someone who wants to gain muscle needs to make sure they have a calorie surplus.

This means eating more calories than your body needs. This gives you more energy, so you can do the hard workouts you need to do to build muscle.

Second, weight or volume must be increased to stimulate gains.

The average rate of muscle gain is thought to be between 0.5 and 1% of total body weight per week. However, this can vary depending on a person’s genes, diet, and training routines.

Finally, overreaching will not result in accelerated results. Trying to gain more than 1% of your body weight per week can lead to excessive fat gain. It can also lower insulin sensitivity, reducing the amount of muscle that can be built.

What is a Good Age For Guys To Bulk Up?

Males often find themselves going through different physical changes between the ages of 12 and 25.

Boys go through puberty at age 12. During this time, they may get a deeper voice, more muscle mass, and body hair.

From ages 18 to 25, as their male hormones peak, males can bulk up even further.

This process can be changed by a man’s diet, exercise routine, and even his genes.

So, depending on these things, each person’s path to getting bigger might be a little different from that of another.

Why is it so difficult to gain muscle as a teen?

The process of gaining muscle is tough and requires dedication and hard work that many don’t anticipate.

When making a plan for success, it’s important to think about what the person likes and dislikes. If you don’t, the process could become very boring and difficult.

Teenagers may have an even harder time with this. In addition to learning the right way to lift and eat, they may also have trouble with money or a lack of resources.

This can make it extra difficult for them to gain visible results. At the end of the day, though, anyone can reach their muscle-building goals if they are patient.

How Can a Teenage Girl Gain Muscle?

Boys naturally have more of a hormone called testosterone than girls, which makes it easier for them to build muscle. But that doesn’t mean teenage girls can’t also get stronger.

The important thing is to have a plan that’s made just for you and what your body needs.

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Usually, this means eating enough food and enough protein to give your body the energy it needs to get stronger. It also means doing exercises that are meant to help you build muscle.

Even though this takes hard work, it can really pay off and make you feel good both physically and mentally.

The main difference between boys and girls when it comes to building muscle is their hormones. Boys have an advantage because of their hormones, but that doesn’t mean girls can’t also get stronger.

What Should I Eat to Gain Muscle as a Teenager?

If you’re a teenager who wants to get stronger, you need to think about three things: working out, eating right, and resting.

You should try to eat lots of good-quality foods that have a lot of protein, like lean meats, whole grains, healthy fats, and eggs. These foods give your body the energy it needs to build muscle.

Protein powders can be a quick and easy way to get more protein, but you shouldn’t use them too much.

To build muscle, you might need to eat more food than usual. And don’t forget to drink lots of water to stay hydrated!

By following these tips, you can give your body what it needs to get the most out of your workouts.

How Can Skinny Guys Build Muscle Quickly?

Hard gainers are individuals who have difficulty adding mass to their frame, despite extensive efforts.

These people are easy to spot because, no matter how much or how little they lift, they always have visible abs.

For these people, the main thing they need to do to fix their problems is eat more calories.

The key is to increase your food consumption over a sustained period. Ideally, this period lasts three to six months. This way, muscle fibers can optimally develop and grow.

Even hard gainers like you can build muscle and achieve your ideal physique with this method!

Is it necessary to lift heavy weights to gain muscle?

If you follow a few simple rules, you can reach your goal of building muscle.

To get results, you need to lift heavy weights. However, you should know that your body can only handle so much exercise before your CNS or sanity give out.

The best way to make muscles grow is to use weights and do enough reps while still staying within those limits.

By putting these two things together in a workout plan, you can get measurable results and build solid muscle mass.

Is it possible to dirty bulk?

If you want to gain weight, you usually have to eat more calories than your body uses. This is something you need to do carefully.

Think of it like this: if you want to get bigger, you need to eat more energy (calories) than your body burns off.

There are two ways you can do this. One way is called a “dirty bulk,” where you eat lots of junk food to get those extra calories. But this isn’t a good idea because it can lead to health problems and too much fat.

A better way is to slowly start eating more healthy foods over 4-6 months. This way, you can get the extra calories you need without eating too much junk or messing up your health goals.

How Can I Eat More in Order to Gain Muscle?

If you want to get bigger and stronger, eating the right foods can really help. You need to plan your meals carefully.

One way to eat more calories is by drinking things like milk or smoothies. You can also eat foods that have a lot of healthy fats, like nuts and avocados. And instead of eating three big meals a day, try eating smaller meals more often.

It’s also a good idea to eat foods that are easy for your body to digest. This way, your body can get more nutrients and save energy that it would use to break down harder foods.

With some careful planning, getting stronger by eating the right foods can be fun and tasty!

Tips on How to Bulk Up as a 14-Year-Old

Muscle building is a straightforward process that can be completed by following these 5 Simple Steps:


If you want to get the most from your workouts and reach your health and fitness goals, it’s important to pick exercises that really challenge your body. Mix things up.

Some great exercises to focus on are compound movements like deadlifts and squats. You can also try different kinds of bench presses, bent-over rows, pull-ups, and overhead presses.

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These exercises don’t just make you stronger. They also help you move better, speed up your metabolism, and make your muscles bigger.

By mixing up your workouts with these effective exercises, you can take your fitness to a whole new level!


Eating the right foods can really help you build more muscle, but a lot of people don’t realize just how important it is.

You need to eat more than what your body normally needs to help your muscles grow. Try to eat between 1-1.4 grams of protein for every pound you weigh every day.

If you find it hard to eat enough food, you can also use supplements to help you get the right amount of protein. And don’t forget about fats and carbohydrates – they’re important too! Eating a mix of all these nutrients will not only help you build muscle, but also keep you healthy.

So remember, eating the right foods is a big part of getting stronger and making the most of your workouts.

Rest and Recovery

Sleep is a key yet often underappreciated element in muscle gain. Many of us shortchange ourselves on sleep during the week. We think nothing of it. In reality, inadequate rest is one of the most detrimental factors to making progress in the gym.

If your body doesn’t recover well from training each week, you can’t expect to make the most progress.

To give yourself the best chance of seeing results, aim to clock 8 hours every night so that you can reap all the benefits of hitting the iron hard.

Stress Management

Handling stress is really important for keeping our bodies healthy. When we’re stressed, our bodies make a hormone called cortisol, and too much of it can be bad for us.

Too much cortisol can stop our muscles from growing, slow down our fat loss, and lower the amount of testosterone our body makes.

So, if we want to get the most out of our bodies, we need to find ways to handle our stress. If we manage stress to lower cortisol levels, we’ll have a better chance of building muscle, losing fat, and producing more testosterone. That means we’ll be healthier and stronger!


Taking supplements can be helpful if you want to get fit and build muscle. But if you’re a teenager, it’s best to focus only on creatine and omega 3.

Creatine is famous for helping you get bigger and stronger while losing fat. Omega 3 is known for being good for your health in many ways.

There are a bunch of other supplements out there that can help you recover from workouts faster and get more from your exercise. But, at your age, you don’t really need them.

Some teens might find pre-workout supplements helpful for getting more from their gym time. But it’s a good idea to not take too many supplements so you can avoid any risks that come from taking too much.

How Long Does Muscle Growth Take?

Our bodies are like super cool machines, and our genes (the stuff we get from our parents) can affect how our body reacts to exercise.

Everyone has different genetic traits. Some of these traits can be helpful, and some can make things a bit harder. For example, some people might find it easy to gain weight, while others who are naturally skinny might find it more difficult.

But even if it’s hard, those skinny folks can still benefit from gaining some weight if they eat right and exercise. A slow and steady gain of about 0.5-1% per week is the best way to get stronger and healthier over time.

If you have a slow metabolism, it might take a bit longer to see results, but don’t worry – all your hard work will be worth it in the end!


Building muscle is not something that only adults can do; it’s a goal that can be achieved by adolescents as young as 14.

Teenagers can still make significant gains in muscle mass and strength with the proper diet, exercise program, and supplementation.

There is no reason to think that a summer beach vacation will come with unfulfilled body goals. At any age, it’s possible to get the body you want!

Despite being younger, taking the right steps and having patience are keys to achieving strength and size.

Dave Moffat

Hi, I'm Dave Moffat the founder and Chief Editor of and certified International Personal Trainer and Certified Nutritionist. My passion has always been bodybuilding but with 15 years' experience in weight loss programs too, it's hard not to mention all that when you're working at your fitness level fullest (I hope). When Im not in the gym or spending time away from my family i often think about what advice would help others achieve theirs goals just like these inspired mine.