Can you suggest a strength training schedule for a 14-year-old boy? My weight is 57 kg and my height is 164 cm.
Before I recommend a program, I first need to talk about diet.
I know, that's the boring part but it's the most crucial part if you want to succeed.
For optimal muscle growth, you need three things:
- Enough calories
- Enough protein
You don't need to worry about the exact number of calories for now, just make sure you eat enough fruits and vegetables, include high protein foods in every meal(eggs, chicken, beef etc.).
Okay, now that you've got the diet part down, I recommend to you a beginner full body program.
Make sure you start with light weights, proper form(this is super important) and follow the program closely.