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

  • By: Dave Moffat
  • Date: January 17, 2023

How your body looks is important as you grow up, and developing lean muscle during adolescence can have many positive benefits.

But it’s important to be aware that this process should happen in a safe and healthy atmosphere, such as via the use of weights, doing push-ups and sit-ups, and eating a balanced, healthful diet.

All of these are critical elements of the muscle-building process, but there may be more to it than that.

When it comes to 14-year-olds attempting to build muscle, it’s best to consult your doctor or physician beforehand to ensure that it’s done safely and effectively.

How Can a 14-Year-old Build Muscle

Can Teens Gain Muscle?

Building muscle is a straightforward process that any teen can do with dedication.

The benefits of increased muscle have far-reaching effects, both physically and mentally.

Adolescence is the perfect time to focus on building muscle, as the human body responds better to the changes caused by an increase in androgenic hormones during the teenage years.

With a few extra calories and some resistance training, teens are well on their way to bigger muscles and a stronger bodies.

As long as they’re committed, they can customize their plan tailored specifically for their age group.

This focus on strengthening one’s physique will not only result in physical gains but mental ones too, opening up windows of opportunity that wouldn’t be present without those dedicated 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, but 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 as well as lower insulin sensitivity, effectively decreasing 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 because, 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?

Males have more testosterone by nature than females, which gives them an advantage when it comes to building muscle. However, teenage girls can also make big gains in muscle strength.

The key is creating a program that is specifically tailored to the individual and their own unique needs.

Most of the time, these steps include making sure they eat enough calories and high-quality protein to give their bodies the fuel they need to recover, as well as doing resistance exercises that are meant to build strength and increase lean muscle mass.

While this takes diligence on the part of the teenager, the payoff can be tremendous, both physically and mentally.

The only real difference between training for muscle growth in men and women is that their hormone levels are different. This gives men an advantage, but it doesn’t mean that teenage girls can’t also be successful.

What Should I Eat to Gain Muscle as a Teenager?

When looking to gain muscle, teens should focus on training, diet, and recovery.

Eating a variety of high-quality, high-protein foods like lean meats, whole grains, unsaturated fats, and eggs will help provide the necessary energy for gaining muscle mass.

Protein powders can also be great sources of protein for convenience but should always be used in moderation.

To gain muscle mass, it is important to remember that teens may need to increase their daily caloric intake and stay properly hydrated by drinking plenty of water.

By following these rules, teens can make sure they are giving their bodies the right fuel to get the most out of their training.

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, a period of three to six months, so that 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?

Gaining weight often means putting your body into a caloric surplus, which is something that must be done carefully.

The Laws of Thermodynamics say that to gain a healthy amount of weight, you need to eat more calories than you burn every day.

To do this effectively, one can either take the path of a dirty bulk or a lean bulk.

A dirty bulk requires consuming large amounts of junk food to achieve this goal; however, this often leads to health complications and gaining an excessive amount of unwanted fat.

The recommended course of action is to gradually increase the amount of quality foods consumed over a 4-6 month period until you can achieve the desired caloric surplus without sacrificing nutrition or overall health goals.

How Can I Eat More in Order to Gain Muscle?

Eating is a great way to gain much-needed lean mass, especially with focused and careful meal planning.

You can easily increase the number of calories you eat every day by adding liquid calories like milk or smoothies, eating more high-fat foods like nuts and avocados, and eating smaller meals more often throughout the day.

Also, it’s important to focus on eating foods that are easy to digest so that you can get more nutrients and save the energy that would be used to break down foods that are harder to digest.

If you plan carefully, gradually increasing lean mass through diet can be a pleasant and tasty experience.

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 out of your training program and reach your health and fitness goals, you should choose a form of training that challenges your body and gives it something new to do.

To do this effectively, compound movements such as deadlifts, squats, benching variations, bent-over rows, pullups, and overhead presses should be the focal point.

This kind of exercise not only makes you stronger, but it also improves your range of motion, your metabolism, and the size of your muscles.

You can take your fitness to the next level by giving your body new challenges with a variety of effective exercises.


Nutrition is an often underestimated part of gaining muscle.

Eating more than your maintenance caloric intake is essential to enhance your muscular development, and you should aim for between 1-1.4 grams of protein per pound of body weight every day.

If it’s hard for you to eat regular meals, supplements can also help you reach this ratio. Getting a balance of protein, fats, and carbohydrates will not only help you gain muscle but will also assist in supporting a healthy lifestyle.

So, nutrition is a very important part of building muscles so that you can make the most progress possible from 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 and think nothing of it when 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

Managing stress is an important part of optimizing our body’s hormone production. When we are stressed, our bodies make cortisol, which can have a lot of bad effects on our health.

High levels of cortisol inhibit muscle growth, decrease fat loss, and reduce testosterone production.

To make sure we are getting the most out of our bodies and curbing these impacts, managing stress is essential.

With consistent management of stress and lowered levels of cortisol, we can increase our chances of muscle growth, fat loss, and testosterone production – maximizing our gains in all areas.


Supplementation can be beneficial for those looking to get in shape and build muscle, but teenagers should only focus on creatine and omega 3.

Creatine is well-known for its ability to increase bulk and strength while burning fat, whereas omega 3 has been shown in studies to have a variety of health benefits.

Many more supplements on the market can help you recover faster and get more out of your workouts, but at this point in your life, you don’t need them.

Although some pre-workout supplements may be beneficial for teenagers looking for an extra edge in the gym, limiting overall supplementation intake is recommended to avoid any potential risks associated with high doses.

How Long Does Muscle Growth Take?

The body is an amazing machine, which means that genetics play a role in determining how well it responds to physical exercise.

Every person has genetic traits, both positive and negative, that can help or hinder progress. For example, some people find it easier to gain weight than others, who have characteristics such as being naturally lean that make the process more challenging.

Despite this difficulty, those individuals will still benefit from adding extra weight through proper nutrition habits and exercise since a slow and steady rate of 0.5-1% per week will always be optimal for maximizing health and strength benefits over time.

It may take a little longer for those with slower metabolisms to see results, but the hard work will pay off 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.

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

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.

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Hi, I'm Dave Moffat the founder and Chief Editor of 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.