Why Athletes Need to Keep Strength Training During the Season

Summer is quickly coming to an end which means athletes (especially Fall sport athletes) are going to jump back into competitive athletics. When the season kicks off, many athletes after several weeks/months of dedicated strength training; shift their focus entirely to practices, games, and skill work, often pushing strength training to the side. But in-season strength training isn’t just important; it’s essential for performance, injury prevention, and long-term development.

Whether you're a middle school athlete, high school competitor, or a parent looking out for your child’s success, here’s why staying consistent with strength training during the season is a game-changer.

1. Maintain Strength & Power

All the strength gains made in the off-season can start to decline within just 2-3 weeks of stopping resistance training. In-season strength work helps maintain:

• Speed and explosiveness

• Jump height and sprint performance

• Stability in change-of-direction movements

Doesn't have to be a full week commitment. Even 1–2 well-planned lifts per week will help athletes maintain their strength and explosiveness when it counts the most.

2. Reduce Injury Risk

Practices and games stress the body, often unevenly. Without strength training, muscles can weaken, joints can become unstable, and overuse injuries become more likely.

Proper in-season lifting supports:

• Muscle balance

• Joint health

• Tendon and ligament resilience

In fact, athletes who continue strength training in-season have lower injury rates than those who stop completely.

3. Improve Recovery & Performance

This may surprise some parents, but lifting can actually help athletes feel better throughout the season. When designed correctly, in-season strength work can:

• Promote faster recovery

• Support better sleep and energy levels

It’s not about crushing workouts; it’s about smart, consistent movement that complements practice and competition.

4. Build Long-Term Habits

Staying consistent builds discipline and resilience; both on and off the field. Teaching young athletes how to manage their body year-round sets them up for:

• Long-term athletic success

• Reduced risk of burnout

• A stronger foundation heading into the next off-season

What In-Season Training Should Look Like

✅ Short sessions (30–45 minutes)

✅ Low to moderate volume

✅ Higher intensity with proper rest

✅ Prioritize technique and explosiveness

✅ Adapt to the competition schedule

Your strength coach or trainer should adjust the program weekly to match the athlete’s game and practice load.

Final Thoughts for Parents and Athletes

Strength training in-season is not optional; it’s a critical part of staying healthy, performing at a high level, and preparing for what’s next. A well-structured in-season program keeps athletes strong, resilient, and ready to compete.

So instead of asking, “Can I fit in a lift this week?” ask yourself:

“Can I afford to lose all my off-season progress?”