In recent years, a new wave of gym culture has swept through the teenage population in the UK, with boys as young as 13 and 14 flexing their muscles in school bathrooms and posting their progress online. Hashtags like #shreddedphysique have racked up more than four billion views, according to BBC, reflecting a booming interest in muscle definition, fitness regimes, and the pursuit of the so-called 'ripped' look. This phenomenon, once reserved for older gym-goers, now finds its home among teenagers, who use gym jargon such as "jacked," "swole," and "shredded" with ease and pride.
For many, achieving the ideal physique might mean the occasional deadlift or protein shake. But for a growing number of teens, it involves intense nightly gym sessions, strict adherence to training regimes found on social media, and a deep dive into the world of "cut and bulk." This cycle, as explained by BBC, involves consuming hundreds of extra calories to build muscle (bulking), followed by a period of calorie restriction (cutting) to shed fat and reveal lean muscle. It's a process that demands meticulous calorie counting, relentless dedication, and, for some, a willingness to push the boundaries of healthy behavior.
But what drives these young people to such extremes? The BBC spoke to three teenagers who have become emblematic of this movement, each with their own story of ambition, discipline, and risk.
Take George Holland, for example. At just 14, he became the youngest contestant in the under-19s category of the National Amateur Body-Builders' Association finals, ultimately winning the bronze medal. His journey began at age 11, inspired by bodybuilding legends he watched online. Initially, George was restricted to lifting no more than 10kg at his local leisure centre, but a change to a more serious gym environment allowed him to increase his loads and train alongside adults in their 20s and 30s. According to BBC, George now trains under the guidance of former Mr Universe Eddie Ellwood, bench-pressing 140kg, squatting 180kg, and deadlifting 200kg.
George's daily routine is nothing short of rigorous. He eats six meals a day, juggles schoolwork, trains in a cycle of four days on, one day off, and maintains a robust social media presence with 140,000 followers on TikTok and Instagram. Currently in a "bulking" phase, he consumes around 4,100 calories a day. After 16 weeks, he'll "cut" down to 2,200 calories daily to shed excess fat. When asked if he worries about the intensity of his regime and the pressure to look big at such a young age, George is resolute: "I completely disagree with that, going to the gym when you are young is dead good for you. It's good for your mental health, your overall fitness, and it gives you good discipline."
Another teenager, George Hazard, started his fitness journey at 12 during the COVID-19 lockdown, setting up a home gym in his garage with a pull-up bar, some weights, and a plastic bench. Now 17, George hits the gym five or six nights a week and, together with friends, cycles through bulking and cutting phases. The gym, he says, has helped him recover mobility after a leg-lengthening operation that involved inserting a nail through his femur. He credits social media as a "fountain of knowledge"—with a caveat. "Once you've spent a good few hours on TikTok for example, you get a feeling for what is a load of rubbish and what is good stuff," he told BBC. He looks for creators who provide links to scientific studies, but admits that sticking to a strict diet is tough when you're still at the mercy of your parents' dinner plans.
George's diet is heavy on chicken and eggs, with his grandmother playing a key role in ensuring he gets enough protein. He believes the surge in youth interest in health and fitness is positive. "You work hard and see the results. You can't really cheat getting bigger," he says.
Then there's Nat Walney, whose fitness journey began at 12 after watching his uncle powerlift. Between 13 and 16, Nat tried "dirty bulking," which meant eating massive quantities of food—mostly junk—to gain size. The results were mixed: while he looked muscular on the outside, inside he struggled with gut issues and severe acne. Now 18, Nat has turned to a carnivore diet of raw steak, eggs, and raw milk, and practices intermittent fasting—eating only within a four-hour window each day. He credits this regimen with improved mental clarity and even describes a "spiritual awakening" after fasting for a week, using ChatGPT for advice and guidance. Nat is open about his intent to share his lifestyle online to "help others," but also acknowledges the need for flexibility: "I'll keep going for as long as I can. I have recently read something that does not recommend fasting, so if I start to feel bad, then I can just change my diet."
Yet, as this trend grows, so do the concerns of health professionals. Sports nutritionists warn that intense fitness regimes and restrictive diets can disrupt hormone health, growth, and development in teenagers, potentially leading to eating disorders such as muscle dysmorphia—the belief that one's body is smaller and less muscular than reality. Children's dietician Lucy Upton told BBC, "Too often, it's about the look, rather than what healthy really means, which comes in all shapes and sizes." She urges teens and parents to be skeptical of online advice, especially when it comes from personal experience rather than clinical expertise. "Sometimes content [on socials, for example] can nod to a scientific truth, but when examined that 'truth' is in a completely different context," she says. Upton also warns that if someone is trying to sell a product, that's a "big red flag."
Sam Grady-Graham, a GB Boxing coach, echoes these sentiments. He cautions against restrictive eating in the teenage years, noting that the period between 12 and 18 is one of "exponential" growth. "Movement over muscle is the way we look at it," he says, emphasizing the importance of mastering form before chasing heavier weights. His advice is to focus on a balanced diet that includes fruits, vegetables, grains, proteins, and dairy, and to avoid going to extremes. "Get the movement right when you're lifting. You might not see progress immediately, but long term, you set yourself a strong foundation to build upon."
As of September 14, 2025, the cut-and-bulk craze shows no sign of slowing. Social media continues to amplify both the aspirations and anxieties of a generation determined to sculpt their bodies, sometimes at significant personal cost. The challenge now, experts say, is ensuring that the quest for fitness does not come at the expense of genuine health or well-being.
