Why Youth Can’t Afford to Stop Strength Training During the Season
The common mistake: We’ll start lifting again after the season
The off-season ends, practices pile up, and strength sessions quietly drop off the calendar. That feels reasonable—until you realize the body doesn’t press pause just because games begin. Strength and power are perishable, and once resistance training stops, the process of detraining starts right away. PubMed
What does that look like in real numbers? In a landmark study of kids aged 7–12, eight weeks without lifting erased much of their gains—about −28% in leg-extension strength and −19% in chest-press strength after an off-season program, a vivid example of how quickly performance qualities backslide when training is removed. (J Strength Cond Res, 1996; DOI: 10.1519/1533-4287(1996)010<0109:TEOSTA>2.3.CO;2). Semantic Scholar
Now, not every pause produces immediate losses. In adolescent athletes, one controlled study found no decline after three weeks off: muscle thickness, strength, and sport performance held steady—useful context for short school breaks—but beyond a few weeks, regression becomes more likely. (Int J Exerc Sci, 2020; DOI: 10.70252/LUXA7451). PMC
So what should in-season look like? It doesn’t require marathon gym time. For youth, even low-dose maintenance works: classic work comparing 1 vs 2 lifting days per week showed meaningful improvements with either dose, supporting the idea that 1–2 short sessions weekly can sustain strength during busy seasons. (Res Q Exerc Sport, 2002; DOI: 10.1080/02701367.2002.10609041). Frontiers
Finally, major pediatric bodies agree: resistance training is safe and beneficial for children and teens when supervised and well-programmed, and it should be integrated year-round to support performance and reduce injury risk. (American Academy of Pediatrics policy statement, 2020; DOI: 10.1542/peds.2020-1011)
Detraining: What Happens When You Stop Training
A Setback That Sneaks Up Fast
It’s natural to think a short break from strength training isn’t a big deal—maybe your athlete misses a couple of sessions around a tournament or during school holidays. But the reality is, even brief interruptions can erode hard-earned performance.
Muscle Strength Is Vulnerable—And It Doesn’t Take Long
In adolescent surfers who halted resistance training for just four weeks, researchers observed notable declines in key performance metrics:
Vertical jump height dropped by ~5.3%,
Peak jump velocity fell ~3.7%,
Isometric strength decreased by ~5.5%, and
Relative strength (adjusted for body mass) declined ~7.3%
—all while continuing surf practice. Importantly, their sensorimotor stability, such as time to regain balance from a landing, worsened by 61%.
(Tran et al., 2017) PLOS+11The Open Sports Sciences Journal+11PMC+11
This underscores that simply continuing sport-specific activity (like surfing) doesn’t cut it—dedicated resistance work is critical to maintain both power and control.
The Neural System Takes a Hit, Too
It's not just muscles—even the nervous system starts to degrade. A study examining young adult males (though not adolescents) found that after three months of detraining, concentric (shortening) muscle strength declined significantly, while eccentric (lengthening) strength held up better. This suggests that different types of muscle action and corresponding neural control mechanisms fade at different rates.
([Andersen et al., 2005 - J Appl Physiol, DOI: 10.1152/japplphysiol.00091.2005]) PubMed
But Youth May Hold On a Little Longer—With Caveats
Some youth athletes—especially those who are highly trained—show surprising resilience during short breaks. A recent study divided young basketballers by maturity status (pre-, mid-, post-peak height velocity), who trained for 8 weeks then detrained for 8 weeks, while continuing regular basketball training:
Most groups maintained or even improved certain unilateral jump performances and change-of-direction measures through the detraining phase.
However, how much they held onto varied by maturity: younger athletes showed more fade in strength and power, whereas older ones held performance better.
([Gonzalo-Skok et al., 2025 - PLOS ONE, DOI: 10.1371/journal.pone.0317879]) Wikipedia+13PLOS+13PLOS+13
So while the youngest athletes may bounce back quicker when they restart training, many still experience performance erosion during the off period—even if they’re still playing their sport.
High-Level Summary: What the Evidence Tells Us
Period of No Strength TrainingTypical Performance Losses4 weeks−5% to −7% in strength & power; large sensorimotor losses The Open Sports Sciences Journal8 weeks (in youths)Up to −20–28% strength loss (Faigenbaum et al.) ResearchGate3 months (adults)Concentric strength drops significantly; eccentric holds up PubMedAcross maturityYounger players lose more than older; detraining effects vary PLOS+1
Why This Matters for In-Season Planning
Even short breaks—just a few weeks—without strength training can measurably degrade performance, setting athletes back at the worst possible time (mid-season, playoff push).
Neural coordination (movement quality, balance, reaction)—which underpins speed and agility—degrades fastest, increasing injury risk.
Maturation matters: younger athletes may regain performance quickly, but still lose it fast. Older athletes may retain more, but still benefit from consistent in-season strength work.
Why In-Season Strength Training Matters
From Strong to Sluggish: The Mid-Season Dip
If you’ve ever wondered why some athletes look sharp in September but sluggish by October, the answer usually isn’t “bad conditioning” or “burnout.” It’s simply that without strength training, their body is losing the physical foundation it needs to perform. Practices build skills, but skills are only useful when the body can execute them at high speed and under fatigue.
Performance Preservation
Practices and games push athletes, but they don’t overload the body in a way that maintains strength and power. In fact, sport practice often involves submaximal intensities with lots of repetition. That’s great for skill, but insufficient for maintaining maximal force and explosiveness.
A systematic review in Sports Medicine concluded that youth resistance training improves strength, power, and motor skills—and those qualities are best maintained when training continues into the competitive season (Lesinski et al., 2016. DOI: 10.1007/s40279-016-0485-2).
Without it, athletes don’t just stall—they regress. Keeping even 1–2 short strength sessions per week can stabilize performance so athletes finish the season as strong as they started.
Injury Prevention
Strength training isn’t only about lifting more weight—it’s about protecting the body. Research shows that neuromuscular training programs (which combine strength, balance, and plyometric work) reduce sport-related injuries in youth athletes by 42–72% (Emery et al., 2015. Br J Sports Med. DOI: 10.1136/bjsports-2015-094879).
That means fewer ankle sprains, fewer ACL tears, and fewer overuse injuries that keep kids sidelined. In-season is when fatigue and repetitive stress are highest, which is exactly why athletes need the protective benefits of continued training.
Long-Term Development
Finally, the big picture: athletes aren’t just training for this season—they’re building a base for every season to come.
When strength training is dropped in-season, athletes spend each off-season trying to “rebuild” what they lost, instead of stacking new progress. Over the years, this yo-yo cycle holds them back compared to peers who train consistently.
A 2020 position statement from the National Strength & Conditioning Association emphasized that year-round resistance training is safe and essential for maximizing youth athletic development (Lloyd et al., 2020. J Strength Cond Res. DOI: 10.1519/JSC.0000000000003232).
Consistency is the true competitive advantage.
So while practices sharpen skills, it’s the weight room that preserves the horsepower behind those skills. In-season strength training matters because it prevents decline, reduces injuries, and sets athletes up for long-term success—not just for the next game, but for the next several years.
Injury Prevention and Overall Athlete Wellness
Why Strength Training Protects, Not Hurts
One of the biggest myths in youth sports is that lifting weights is dangerous. The truth is, the opposite is supported by research: when supervised and properly programmed, resistance training is one of the most effective tools for injury prevention.
A landmark meta-analysis found that strength training reduced sports injuries by up to 66% in adolescents, outperforming even stretching programs (Lauersen et al., 2014. Br J Sports Med. DOI: 10.1136/bjsports-2013-092538). That means fewer ACL tears, fewer ankle sprains, and fewer overuse injuries like shin splints or stress fractures.
The Role of Neuromuscular Training
It’s not just about lifting weights—it’s about training the nervous system to move efficiently. Neuromuscular training programs (combining resistance work, balance drills, and plyometric jumps) are proven to significantly cut injury rates in youth sports.
One systematic review of school-based programs found 42–72% reductions in lower-extremity injuries when athletes consistently did strength + plyometric routines in-season (Emery et al., 2015. Br J Sports Med. DOI: 10.1136/bjsports-2015-094879).
These programs don’t just make athletes stronger—they make them more resilient. Stronger hamstrings help stabilize knees, stronger glutes protect the lower back, and improved landing mechanics reduce forces on the joints.
The Danger of Early Specialization
Another piece of the injury puzzle is how kids train. Too many parents and coaches push year-round single-sport specialization, thinking more is better. But the research shows the opposite: early specialization increases the risk of overuse injuries, burnout, and dropout from sport (Jayanthi et al., 2013. Sports Health. DOI: 10.1177/1941738113497319).
Athletes who diversify—playing multiple sports while consistently building strength—are not only healthier but often perform better long-term because they develop broader motor skills and avoid repetitive stress.
Wellness Beyond Injuries
In-season training also supports overall wellness. Strength training helps regulate sleep quality, improves mood, and lowers fatigue. Maintaining strength can actually make practices and games feel easier, because the body has the capacity to handle the physical demands.
In short: a strong athlete is a durable athlete. And a durable athlete is one who can practice more, play more, and enjoy the sport without being sidelined.
Skipping in-season strength training isn’t just a performance issue—it’s a safety issue. Keeping kids in the weight room, even just once or twice a week, significantly lowers the odds of missing practices and games due to injury.
Putting It Together: Sample In-Season Training Guidelines
Parents often ask: “What should in-season training actually look like? How much is enough without overloading my child?” The answer is encouraging—it doesn’t take much to maintain strength and reduce injury risk. Research shows that just 1–2 strength sessions per week can preserve gains from the off-season and even lead to further improvements (Faigenbaum et al., 2009. Pediatrics. DOI: 10.1542/peds.2008-3083).
Key Components of In-Season Training
ComponentRecommendationWhy It MattersStrength Training1–2 sessions/week, moderate loads, low volume (3–4 sets of 4–6 reps).Maintains strength and power without adding fatigue.Plyometrics1–2 sessions/week; mixed drills (vertical, horizontal, lateral), ~120–150 total jumps/week.Reinforces speed, coordination, and reduces injury risk (Lesinski et al., 2016. DOI: 10.1007/s40279-016-0485-2).Speed & AgilityShort sprints, change-of-direction (COD) drills built into practice.Keeps neural adaptations (quickness, reaction time) from fading.Core & StabilityInclude anti-rotation, anti-extension, and balance-based core drills (planks, carries, single-leg work).Protects spine and joints, improves transfer of force.Recovery PlanningEnsure at least 1–2 full rest days/week, prioritize sleep, encourage fueling with protein and carbs.Prevents overtraining and supports immune health.
🏋️ Sample Weekly Templates
Option 1: Two 45-Minute Sessions
Monday (Mid-week lift): Squat variation + push exercise + core stability + plyometric jumps.
Thursday (Pre-weekend lift): Deadlift variation + pull exercise + single-leg strength + short sprints/med ball throws.
Option 2: One 30-Minute Session
For busier athletes, even one session per week has been shown to maintain strength. Focus on:
Lower-body compound lift (trap bar deadlift, squat)
Upper-body push + pull
Plyometrics (box jumps, bounds)
Core stability drill
(Faigenbaum et al., 2009; Lloyd et al., 2014. Br J Sports Med. DOI: 10.1136/bjsports-2013-093299)
The Balance Point
In-season programs are not about chasing personal records—they’re about maintaining horsepower while staying healthy. When training is balanced with recovery, athletes don’t feel “beat up” from lifting—they feel more prepared for games.
Parents should think of in-season strength sessions as a form of performance insurance. Just as you wouldn’t skip practices and expect your child to get better at their sport, skipping the weight room leaves the body unprepared for the grind of a season.
