Importance of Strength Training for Youth Athletes

By Morgan Campbell, MSc.S&C., BSc.Kin., NSCA-CSCS,Athletic Performance Coach

As young athletes embark on their sporting journeys, the focus naturally gravitates towards skill development, tactical understanding, and competition readiness. However, one critical aspect that remains underemphasized at early stages in sport is strength training. Implementing a structured strength training program at an early age can not only enhance athletic performance but also significantly reduce injury risk and promote long-term success in life and sports.

Reducing Injury Risk

There is an outdated myth with youth strength training that I can still hear my grandmother saying, “don’t be lifting weights, you’ll stunt your growth”, now I’ll admit that I may not be a good advertisement here, but it should be clearly stated that there is no detrimental effect of resistance training on linear growth in children and adolescents (1,2).

However, injury risk is a significant concern in youth sports, with many young athletes facing time away from their favourite activities due to preventable injuries. The body of a young athlete is still developing, making them particularly vulnerable to injury if not properly conditioned. Strength training can help mitigate this risk by strengthening muscles, tendons, ligaments, and bones.

Stronger muscles better absorb the stresses placed on them, reducing the likelihood of injuries such as strains and sprains. Additionally, strength training promotes improved body mechanics and posture, which are essential in maintaining balance and reducing the strain on the body during sudden movements. Furthermore, research has verified that regular participation in a resistance training program during childhood and adolescence can maximize bone mineral density (3). It lays the foundation for lifelong bone health, reducing the risk of osteoporosis later in life.

Organizations like the National Strength and Conditioning Association highlight the correlation between resistance training in youth and the reduced incidence of sports-related injuries, asserting that a well-structured & supervised strength training program can prepare young athletes to withstand the rigours of competition (4). In essence, proper training can lead to more time playing.

Enhancing Performance Through Strength Training

Strength training equips young athletes with the physical foundation necessary for peak performance. By improving muscle strength, endurance, and overall fitness levels, young athletes can execute athletic skills more effectively. Whether it’s a soccer player sprinting down the field, a basketball player jumping for a rebound, or a swimmer making powerful strokes, strength plays a pivotal role in these actions.

Research shows that strength training can lead to improvement in speed, agility, and coordination. For instance, a study published in the Journal of Frontiers in Physiology indicated that athletes who engaged in consistent strength training saw marked improvements in their performance metrics compared to those who did not (5). When foundational strength is developed early, athletes can build upon this base as they grow and advance in their respective sports.

Promoting Long-term Health Benefits

Engaging in strength training from an early age sets young athletes on a path toward sustained success, not just in their current sports but throughout their athletic careers and in life. Strength training fosters a positive relationship with physical fitness, cultivating habits that can last a lifetime. This lifelong commitment to fitness can translate into better health outcomes and continued participation in sports long after youth competitions are over.

Beyond physical benefits, strength training positively influences psychosocial wellbeing, fostering confidence, self-esteem, and a positive body image among young individuals (6). Moreover, the discipline and work ethic that come with regular strength training contribute to personal development. Young athletes learn to set goals, stay motivated, and work through challenges—skills that apply both on and off the field. Coaches and parents can support this journey by providing encouragement and emphasizing the importance of balancing strength training with skill development and competition.

Conclusion

The value of strength training in youth sports cannot be overstated. As young athletes begin to conquer the world of sports, introducing a well-structured & supervised strength training regimen from a certified strength and conditioning specialist not only enhances their performance and reduces the risk of injuries but also prepares them for a lifetime of athletic engagement. Let’s empower our young athletes to reach their full potential by integrating strength training into their routine, ensuring they have the robust foundation needed for success both now and in the future.

References

1 Falk, B., and Eliakim, A. “Resistance Training, Skeletal Muscle and Growth.” Pediatric Endocrinology Reviews, vol. 1, no. 1, 2003, pp. 120–127.

2 Chu, D., Faigenbaum, A., and Falkel, J. Progressive Plyometrics for Kids. Healthy Learning, 2006.

3 Turner, C., and Robling, A. “Designing Exercise Regimens to Increase Bone Strength.” Exercise and Sport Sciences Reviews, vol. 31, no. 1, 2003, pp. 45–50.

4 Dahab, K.S., and McCambridge, T.M. “Strength Training in Children and Adolescents: Raising the Bar for Young Athletes?” Sports Health, vol. 1, no. 3, 2009, pp. 223-226.

5 Granacher, Urs et al. “Effects of Resistance Training in Youth Athletes on Muscular Fitness and Athletic Performance: A Conceptual Model for Long-Term Athlete Development.” Frontiers in Physiology, vol. 7, no. 164, 9 May 2016, doi:10.3389/fphys.2016.00164.

6 Faigenbaum, A., Kraemer, W.J., Blimkie, C.J.R., Jeffreys, I., Micheli, L.J., Nitka, M., et al. “Youth Resistance Training: Updated Position Statement Paper from the National Strength and Conditioning Association.” Journal of Strength and Conditioning Research, vol. 23, no. 5 suppl., 2009, pp. S60-S79.