When it comes to youth athletics, strength training is often a hot topic. It is a crucial component of athletic development that enhances performance, reduces injury risks, and builds overall resilience. It also yields benefits in the academic world as well, as studies have shown that the brain performs better when the body has had ample movement. Training youth however, is not the same as training adults and it is important that the program and coach are knowledgable and qualified to work with youth. All that said, should middle and high school athletes be lifting weights? The answer is a resounding YES—but only with the right coaching and programming.
The Science Behind Strength Training for Young Athletes
Research consistently shows that properly supervised strength training is not only safe for young athletes but also highly beneficial. Studies indicate that resistance training can help reduce the risk of sports-related injuries by improving muscular strength, coordination, and movement efficiency.
- A meta-analysis found that athletes who participated in neuromuscular training programs (including plyometrics, agility, and strength training) had a 60% lower risk of ACL injuries compared to untrained athletes (UNC Capstone).
- Research from the National Strength and Conditioning Association (NSCA) confirms that resistance training is significantly safer than many other youth sports. The injury rate per 100 participant hours is 0.80 for rugby but only 0.0035 for resistance training and 0.0017 for weightlifting (PMC).
Simply put: properly structured strength training is safer than most contact sports and can dramatically reduce injury risks.
How Strength Training Helps Young Athletes
At Reach Athletics, we take a structured, science-backed approach to training young athletes. Here’s how proper strength training benefits them:
✅ Injury Prevention – Strength training fortifies muscles, tendons, and ligaments, reducing the likelihood of common injuries like ACL tears and sprains. ✅ Improved Explosive Power – Weight training improves speed, vertical jump, and overall explosiveness, key for sports like basketball, soccer, and football. ✅ Better Coordination & Movement Efficiency – Strength training enhances body control, helping athletes move more efficiently and react quicker.
The Importance of Qualified Coaching
While strength training is incredibly beneficial, proper guidance is essential. Unstructured or poorly coached programs can lead to improper movement patterns, increasing injury risks. That’s why at Reach Athletics, our expert coaches provide safe, structured, and sport-specific training tailored to young athletes:
🏆 Coach Mason – Certified Strength & Conditioning Specialist (CSCS), bringing years of experience in developing young athletes at all levels. 🏆 Coach Ashley – L2 Coach with a Master’s in Strength & Conditioning, a middle school PE teacher, and a collegiate Track & Field coach, specializing in youth movement and speed development.
Want to Learn More?
For a deeper dive into why young athletes should be lifting weights, check out this great resource: Should Kids Lift Weights?.
Ready to Take Your Game to the Next Level?
At Reach Athletics, we don’t just build strength—we cultivate resilient, high-performing athletes ready to dominate in their sport. If your child is serious about their athletic development, let’s make sure they’re training the right way.
📍 Email dana@reachathletics.com to schedule your athlete assessment. #ExpertCoaching #StrengthForAthletes #SportsPerformance #YouthTraining