Ask your teen to do one push-up with their body in a straight line from head to heels. If they can't do one yet, that isn't a problem. It just means they haven't found their starting level.
Push-ups are a good confidence builder because progress is easy to see. Every time your teen moves to a lower surface, they've earned it. That kind of visible progress gives them something concrete to be proud of, built on evidence rather than a pep talk.
Try this: the push-up ladder
The ladder has four levels. The lower the surface, the harder the push-up.
- Wall: hands on a wall at shoulder height.
- Counter: hands on the edge of a kitchen counter.
- Stairs: hands on a stair a few steps up. Move down one step at a time as it gets easier.
- Floor: hands on the floor for the full push-up.
How to do each rep:
- Place the hands slightly wider than the shoulders.
- Step the feet back until the body forms a straight line from head to heels. Squeeze the glutes and tighten the stomach.
- Lower the chest toward the surface with the elbows angled back at about 45 degrees, not flared straight out to the sides.
- Pause briefly, then push away until the arms are straight.
Find the starting level: Pick the level where your teen can do 8 good reps, but not 15.
Sets and reps: 3 sets of 8 to 10 reps, resting about a minute between sets, 3 days a week.
When to move down a level: Once they can do 3 sets of 12 with good form, move to the next lower surface and start again at 8 reps.
Keep a simple log with the date, the level, and the reps. After a month, your teen can look back and see exactly how far they've come.
Safety note: Stop if your teen feels pain in the shoulders, elbows, or wrists. If their wrists are sensitive, they can stay at the wall or counter level longer, where there's less weight on the hands. If they've had an injury or surgery, check with their doctor or physical therapist first. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If your teen would like a plan that builds strength safely and steadily, I offer parents a free 15-minute phone consult. Book at evergreentrainingva.com or text me at (215) 760-0870. I work with teens in their homes in McLean, Great Falls, Vienna, and nearby towns.