Spree Youngsters · Ages 12–15
Youth Fitness in Berlin
Strength training built for a growing body. Wednesdays at 4 pm in Friedrichshain — small group, coached by Isaac.
Spree Youngsters is our new format for 12- to 15-year-olds. Not a watered-down adult class, but a session of its own: technique first, load second. Ten spots, one coach, one clear progression.
- Age
- 12–15 years
- When
- Wednesdays 4 pm
- Spots
- max. 10
- Price
- €200 / 10 sessions
- Coach
- Isaac
Why training matters at this age
Technique before weight
During growth, movement quality decides the outcome — not the plate on the bar. We build squat, hinge, pull and press from the ground up: first with a PVC pipe and bodyweight, then with load.
Posture, not phone neck
Six hours at a school desk, then the neck bent over a screen. We work the trunk, shoulders and upper back on purpose, so it does not become permanent.
Confidence that sticks
Feeling yourself get stronger travels well beyond the gym. Progress is tracked openly — not against the others, only against last week.
Teens training in Friedrichshain — Wednesdays 4 pm
One hour, always the same structure. After the second session everyone knows what is coming — which takes the pressure off, especially for those who find a gym intimidating at first.
- 01
Warm-up & coordination
10 minRunning, jumping, crawling, cone drills. The body gets to know itself before it gets loaded.
- 02
Technique block
20 minOne fundamental lift per week, in detail. Pipe first, then a light barbell, then progression.
- 03
Strength block
20 minWhat holds up gets trained. Sets and reps appropriate for the age, weights adjusted per athlete.
- 04
Finisher & cool-down
10 minShort, intense, and fun. Then mobility and a clear finish.
Is this a fit?
This is for you if
- you are between 12 and 15 — club athlete or complete beginner
- you have never touched a barbell; we start at zero
- you play a sport and want to add athletic strength
- large chain gyms feel uncomfortable to you
This is not for you if
- —you are under 12 — the format is not designed for that yet
- —you are 16 or older — regular group training takes over from there
- —you want competition prep for one specific sport — that stays with your club
A 10-session pass, not a membership
€200 for ten sessions — €20 per coached hour in a group of no more than ten. No contract term, no notice period. You buy the pass once and then book whichever Wednesdays work.
€200
10 sessions · €20 each · valid 6 months from first booking
Book a spotFirst session: Wednesday 9 September, 4 pm · Rotherstraße 20, 10245 Berlin-Friedrichshain
Frequently asked questions
What ages can join Spree Youngsters?
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The format is built for 12- to 15-year-olds. From 16 onwards, regular group training takes over.
Isn't strength training harmful for teenagers?
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Coached strength training is considered safe and beneficial for this age group in sports science — provided technique and load are right. That is exactly what we work on: we start with a pipe and bodyweight and only add load once the movement holds up. We do not test maximal lifts.
What does it cost?
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€200 for ten sessions, so €20 each. No membership, no contract term.
How long is the 10-session pass valid?
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Six months from the first booking. At one session a week that leaves plenty of room for holidays, illness and school trips.
How does booking work?
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Two steps: buy the 10-session pass first, then book the Wednesday slots that suit you in the schedule. Each booking draws one credit from the pass.
How many teenagers train at once?
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Ten at most. That way coach Isaac can keep an eye on every single one — which is why we keep the group deliberately small.
Does my child need previous experience?
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No. Most arrive without any. Those already training in a club still fit in: exercises and weights are adjusted individually.
What should they bring?
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Sports clothes, clean indoor shoes and a water bottle. We provide everything else.
Where does the training take place?
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At Spree Intense Fitness, Rotherstraße 20, 10245 Berlin-Friedrichshain.
A 10-session pass, not a membership
First session: Wednesday 9 September, 4 pm · Rotherstraße 20, 10245 Berlin-Friedrichshain