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How Much Should A 13 Year Old Curl? (Here’s The Average!)

As soon as you hit your teen years, your testosterone levels shoot up and you want to get as big biceps as possible.

So, you’re probably looking at doing curls.

But how much should a 13 year old curl?

Well, read on, because that’s exactly what we’re going to answer today!

How Much Should A 13 Year Old Curl? (Short Answer)

If you’re a 13-year-old male, then you should be able to curl 8 – 10 pounds for 10 reps. Whereas if you’re a 13-year-old female, you should be able to curl 6 – 8 pounds for 10 reps.

teenager doing bicep curls

This is a very rough range though and I’m now going to cover why.

How Much Can A 13 Year Old Curl? (Long Answer)

Unfortunately, there’s no simple answer to the amount of weight a 13-year-old should be able to curl.

There are many factors to consider which we’ll now explore in more details.

The Type of Curl

There are many variations of bicep curls, and some of them, like incline curls, are harder than others.

Easier variations include hammer curls.

Obviously, the harder the curl variation, the less weight you’ll be able to lift.

The Tempo of Curls

Another key factor is how fast you do curls.

The slower you do curls, the harder they’ll be, and so the less weight you’ll be able to lift.

(This is because your muscles are under tension for longer per rep.)

Whereas the faster you do curls, the easier they’ll be and the more weight you can lift.

(Please note though that slower curls are safer and more effective than faster curls, so don’t intentionally do fast curls just to lift a heavier weight!)

Your Strength

Now for a more obvious factor – your strength!

It’s a fact that some people are naturally stronger than others.

If you’re genetically lucky and naturally strong, you’ll be able to curl more weight than someone who’s naturally weaker.

Your Gender

Males typically have more upper body strength than females.

I’m sorry if that offends you girls, but it’s a fact.

So, a 13-year-old male will usually be able to curl more weight than a 13-year-old female.

How Often You Curl

You’ve probably heard the saying “practise makes perfect” and it’s true – even when it comes to curls!

The more often you do curls, the stronger you get and the more you’ll be able to lift.

If you’re someone who does curls many times a week, over a few months, you’ll likely be able to curl more weight than someone who only does them once a week.

How Many Reps You Do

Reps and weight are inversely related.

In other words, the less reps you do per set, the more weight you can curl.

Whereas the more reps you do per set, the less weight you can curl.

Recommended Weight Ranges For 13-Year-Olds Based On Experience Level

As a 13-year-old who is just starting out with weightlifting, it’s important to use caution and start with lighter weights to avoid injury and build strength gradually.

Here are some general weight ranges to consider based on your experience level:

Beginner (Less than 6 months of weightlifting experience)

As a beginner, it’s best to start with lighter weights and focus on perfecting your form and technique before increasing weight.

Here are some general weight ranges to consider:

  • Bicep curls: 5-10 pounds (2-4.5 kg)
  • Dumbbell curls: 5-10 pounds (2-4.5 kg)
  • Barbell curls: 15-20 pounds (7-9 kg)

Remember, these are just general guidelines and it’s important to start with weights that feel comfortable and safe for you.

Intermediate (6 months to 1 year of weightlifting experience)

As you become more comfortable with weightlifting and your form improves, you can gradually increase the weight you lift.

Here are some weight ranges to consider for intermediate lifters:

  • Bicep curls: 10-15 pounds (4.5-7 kg)
  • Dumbbell curls: 10-15 pounds (4.5-7 kg)
  • Barbell curls: 20-30 pounds (9-14 kg)

Again, listen to your body and adjust the weight as needed to avoid injury.

Advanced (More than 1 year of weightlifting experience)

For advanced lifters, the weight you lift will depend on your specific goals and training regimen.

However, here are some general weight ranges to consider:

  • Bicep curls: 15-25 pounds (7-11 kg)
  • Dumbbell curls: 15-25 pounds (7-11 kg)
  • Barbell curls: 30-40 pounds (14-18 kg)

It’s important to remember that everyone’s body is different, and these weight ranges are just general guidelines.

It’s always a good idea to work with a qualified trainer or coach to determine the appropriate weight for your specific needs and goals.

Benefits of Starting Weightlifting At A Young Age

Starting weightlifting at a young age, like 13, can have a number of benefits for your physical and mental health.

Here are some of the key advantages:

1. Builds Strength and Improves Bone Health

Weightlifting is an effective way to build strength and improve bone health.

By lifting weights, you can strengthen your muscles and bones, which can reduce the risk of injury and help you perform better in sports and other physical activities.

Starting at a young age can give you a head start on building a strong and healthy body.

2. Boosts Confidence and Self-Esteem

Weightlifting can also boost your confidence and self-esteem.

As you see your strength and physical abilities improve, you may feel more confident in your abilities and more positive about your body image.

This can have a positive impact on your overall mental health and well-being.

3. Develops Good Habits for a Healthy Lifestyle

By starting weightlifting at a young age, you can develop good habits for a healthy lifestyle.

Weightlifting requires discipline, consistency, and dedication, which can translate to other areas of your life, such as nutrition and sleep habits.

These habits can help you maintain good physical and mental health throughout your life.

4. Enhances Athletic Performance

Weightlifting can also enhance your athletic performance.

By building strength and improving your coordination and balance, you can improve your performance in sports and other physical activities.

This can also help prevent injuries and improve overall fitness.

5. Improves Mental Health

Weightlifting has been shown to have positive effects on mental health. Exercise in general releases endorphins, which can boost mood and reduce stress and anxiety.

Weightlifting can also help you develop discipline, focus, and determination, which can have a positive impact on your mental health and well-being.

How To Incorporate Bicep Curls Into A Well-Rounded Workout Routine For 13-Year-Olds

Bicep curls can be a great addition to a well-rounded workout routine for 13-year-olds.

Here are some tips for incorporating bicep curls into your workout:

1. Warm Up Properly

Before starting any workout, it’s important to warm up properly to prevent injury.

You can warm up by doing some light cardio, such as jogging or jumping jacks, or by doing some dynamic stretches, such as arm circles.

2. Choose The Right Weight

When doing bicep curls, it’s important to choose the right weight for your strength level. As a beginner, it’s best to start with lighter weights and gradually increase the weight as your strength improves.

You should choose a weight that allows you to complete 8-12 reps with proper form.

3. Focus On Proper Form

Proper form is essential when doing bicep curls to prevent injury and ensure that you’re targeting the right muscles.

When doing bicep curls, keep your elbows close to your sides, engage your core, and lift the weight slowly and with control.

Avoid using momentum to lift the weight.

4. Incorporate Bicep Curls Into Your Routine

To incorporate bicep curls into your workout routine, you can do them as part of an upper body or full body workout.

Here’s an example workout that includes bicep curls:

  • Warm up with 5-10 minutes of light cardio or dynamic stretching.
  • Do 3 sets of 8-12 reps of bicep curls with dumbbells or a barbell.
  • Do 3 sets of 8-12 reps of push-ups to work your chest and triceps.
  • Do 3 sets of 8-12 reps of rows to work your back and biceps.
  • Finish with 5-10 minutes of cool down stretching.

5. Rest and Recover

After your workout, it’s important to rest and allow your muscles time to recover.

Make sure to drink plenty of water and eat a healthy, balanced diet to support muscle recovery and growth.

You should also aim to get 8-10 hours of sleep each night to support overall health and well-being.


In conclusion, the average curl for 13-year-olds depends on numerous factors, and there isn’t a one-size-fits-all answer.

That’s all for this article, but how much should a 15-year-old curl? Or how much should a 12-year-old curl?

Hope this helped!


Men Are Stronger Than Women