Physical activity guidelines for teens recommend that they get 1 hour or more of moderate to strong physical activity daily. In addition: Most of the physical activity should be aerobic, where they use large muscles and continue for a period of time. Examples of activity are running, swimming, and dancing.

For a 14-year-old athlete in 2026, the general "rule of thumb" is that weekly training hours should not exceed their age in years. Therefore, a 14-year-old should typically train no more than 14 hours per week across all sports. Training should be split such that approximately two-thirds is low-to-moderate intensity (skill-building and drills) and only one-third is high-intensity (sprints or heavy lifting). It is vital to include at least two full rest days per week to prevent burnout and overuse injuries, which are common during growth spurts. At this age, the focus should still be on "multi-sport" participation rather than narrow specialization, as this builds better overall athleticism and reduces the risk of repetitive stress. Monitoring for signs of chronic fatigue or declining motivation is essential to ensure the load remains healthy.