The Importance of Strength Training While In-Season

For many athletes and coaches, once the competitive season begins, the focus shifts almost entirely to practices, games, and recovery. While that’s understandable, one of the most common mistakes athletes and coaches make is abandoning strength training during the season. The truth is, maintaining a consistent strength program throughout the season is just as important—if not more important—than in the offseason.

Why Athletes Stop Strength Training In-Season

Many athletes and parents fear that lifting weights during the season will:

• Cause fatigue that hurts performance.

• Increase the risk of injury.

• Take away from valuable practice or game preparation.

While these concerns are common, they’re based on misconceptions. When properly programmed, in-season strength training is safe, efficient, and essential for performance longevity.

Benefits of In-Season Strength Training

1. Maintain Strength and Power

Athletes spend the offseason building strength, speed, and power. Without continued strength work, those hard-earned gains start to decline within weeks. Lifting in-season helps athletes maintain the strength base that supports explosive movements like sprinting, jumping, and changing direction.

2. Reduce Injury Risk

Sports seasons place repetitive stress on the body. Strength training helps balance muscles, reinforce joints, and maintain resilience against common injuries. A strong body can better withstand the demands of practices and games.

3. Improve Recovery

Contrary to the belief that lifting only adds more stress, proper strength training can actually enhance recovery. Strength work increases blood flow, improves mobility, and keeps tissues strong, which helps athletes bounce back quicker between games.

4. Sharpen Mental Edge

Lifting in-season isn’t just about the body—it builds confidence. Staying strong in the weight room reinforces a sense of preparedness and discipline that carries over onto the field or court.

How to Strength Train In-Season

In-season training doesn’t need to be long or overly intense. The goal is to maintain, not build, strength. A well-designed in-season program should:

• Focus on quality, not quantity: 2 sessions per week, 30–45 minutes.

• Prioritize compound movements: squatting, pressing, pulling, hinging, and core stability.

• Use moderate loads: Heavy enough to stimulate strength/power, but not so much that recovery is compromised.

• Adjust to the schedule: Harder lifts earlier in the week, lighter sessions closer to games.

Final Thoughts

Strength training shouldn’t stop once the season begins; it should evolve. By maintaining strength in-season, athletes can perform at their best week after week, reduce injury risk, and finish the season as strong as they started.

For athletes who want to stay durable, powerful, and confident, in-season strength training isn’t optional; it’s essential.