Start easy
Use body weight or 5 lb first. Move to 8–10 lb only when every rep is smooth.
Training rules
Form wins every time.
Move slowly enough to stay in control. The last two reps may feel challenging, but technique should look like the first rep. Rest 60–90 seconds between sets.
No max lifts
Never test a one-rep maximum. Add reps before weight and stop before form breaks.
Listen to pain
Muscle effort is normal. Sharp pain or joint pain means stop and tell an adult.
Recover
Sleep 8–10 hours, eat regular balanced meals and drink water. Skip the optional day when tired or sore.
General fitness guidance for a healthy, cleared 14-year-old. An adult should supervise while new movements are learned.