Strength Training for High School Athletes

Can High School Athletes Benefit From Strength Training?

High school athletes are in a unique and critical stage of both physical and mental development. Their bodies are rapidly growing, hormones are shifting, and skills are being refined. This period offers a once-in-a-lifetime window to build everlasting strength, coordination, and confidence that will not only improve athletic performance but also reduce injury risk and lay the groundwork for success at the collegiate level and beyond.

A well-structured strength training program helps young athletes harness this growth phase, but it requires a tailored approach—one that prioritizes safety, education, and progression. With modern tools like Peak Strength, coaches and athletes can implement personalized training programs that ensure long-term development without sacrificing safety.

Our team at Garage Strength is going to break it down.

What Is Strength Training?

Strength training refers to any form of exercise that intends to increase muscular strength, power, or endurance by applying resistance against movement; however, it does not just have to be picking up a set of dumbbells. Resistance can take several forms:

Bodyweight movements: push-ups, pull-ups, squats, lunges.
Free weights: dumbbells, kettlebells, barbells.
Machines: safer resistance options for beginners.
Bands and medicine balls: great for explosive and functional work.

For teens, the emphasis should be on movement quality and control before advancing to heavier loads.

Why Consider Strength Training?

Strength training is no longer reserved for adult athletes or elite professionals like powerlifters and Olympic lifters. To be fair, it never was. Don’t give in to the old wives' tales saying strength training will stunt growth.

Research consistently shows that when performed correctly, resistance training is safe and beneficial for teenagers.

For high school athletes, strength training does more than just build muscle. It:

Improves speed, agility, and endurance.
Strengthens bones and joints, reducing injuries.
Builds discipline and accountability.
Prepares athletes for the demands of higher-level competition.
Supports healthy posture, body awareness, and self-confidence.

Piggybacking off of the previous section, there are plenty of benefits that strength training brings to the table for teens. High school athletes who strength train properly enjoy wide-ranging benefits:

Muscular strength and endurance - critical for all sports.
Neuromuscular coordination - improved balance and movement efficiency.
Injury reduction - fewer tears, sprains, and overuse injuries.
Bone density - stronger skeletal support during peak growth years.
Sport-specific performance - faster sprint times, higher jumps, better endurance.
Confidence and resilience - both on the field and in daily life.

In short, strength training builds stronger athletes and healthier teens.

Myths & Misconceptions About Strength Training for Teens

Strength training still faces resistance from outdated beliefs; there are so many misconceptions regarding strength training at a young age that steer a lot of people away from practicing it. Let’s clear them up:

“Strength training stunts growth” - Multiple studies show no negative impact on height or growth plates.
“Teens shouldn’t lift weights” - With proper supervision, strength training in the weight room is actually safer and less injury prone than actively participating in a competitive sport.
“It’s only for football players” - Athletes in basketball, soccer, swimming, wrestling, and track all benefit from strength training to achieve specific physical adaptations for their spot.
“Heavier is always better” - Proper form and long-term periodization matter more than maximum weight.

Foundational Principles of Strength Training

Start with an Assessment: Movement screens, baseline push-ups, overhead squats with a dowel rod, vertical jumps, and sprint times provide a roadmap.
Movement Literacy First: Athletes must master squats, hinges, pushes, pulls, hops and basic functional patterns before adding heavy resistance.
Progressive Overload: Gradually increase stress on the body (weight, reps, sets, or time) as athletes adapt.
Periodization: Have a long-term plan based on where athletes are in relation to their competitive season and most important performance dates.
Consistency Wins: Long-term progress is more important than short bursts of intensity.

NOTE: Testing and assessments should be customized based on the physical adaptations that athletes need for their sport. You can learn more about sport-specific testing here: https://peakstrength.app/sport-depths

Should Teens Strength Train Like Adults?

Now when it comes to teenagers following strength training protocols, should they follow those of people that are older and have more experience? The short answer is not at the start.

High school athletes don’t need hyper-specific exercises. Usually, they just need to improve their baseline strength, establish a foundational technique, and improve overall coordination.

As they progress through high school and have 2-3+ years of consistent strength training under their belt, then they can start to hone in on weaknesses that are preventing them from achieving peak performance in their sport. Introductory strength training includes:

Building strong fundamentals.
Learning correct form under light to moderate loads.
Developing speed, coordination, and balance.
Avoiding burnout by keeping workouts short, efficient, and engaging.

Structuring a Teen Strength-Training Program

A typical program should include:

Warm-Up (5–10 minutes): Dynamic stretches, light cardio, mobility work.
Skill/Technique Work: Learning safe movement mechanics.
Dynamic/Technical Coordination Exercises: snatches, power cleans, plyometrics
Absolute Strength Exercises: Squats, presses, pulls.
Accessory Work: dynamic trunk control, full body strengthening, plyometrics
Cool-Down: Stretching and foam rolling.

Now, when it comes to putting a program together, training plans like Peak Strength take athlete experience into account and will assign exercises based on how long athletes have consistently been strength training.

The Importance of Rest and Recovery

While hitting the weights is certainly the fun part of a program, strength training is only effective if paired with proper recovery. High school athletes often deal with busy schedules, making rest even more critical.

Sleep: 8–10 hours per night for optimal recovery.
Frequency: 2–4 strength sessions per week, depending on the sport season.
Active Recovery: Low-intensity cardio, yoga, or stretching between hard training days.

Strength Training Exercises for Teens

Bodyweight: Squats, push-ups, lunges, planks.
Free weights: Dumbbell presses, kettlebell deadlifts, goblet squats.
Power & speed: Medicine ball throws, sled pushes, Olympic lifting movements.
Bands: Rows, pull-aparts, lateral walks for joint stability.

Training age becomes an important factor during the teenage years. That is, the total amount of time an individual has spent in a structured strength training environment will impact the workout intensity, the progression of movements, and the time it takes for a teenager to make adaptations to training stimuli.

Example Strength Training Programs for Teens

Here is a 3-day workout split for a high school athlete that has been training for at least 6 months:

Day 1 – Lower Body Strength

Day 2 – Upper Body Strength

Day 3 – Impulse Day

Tracking Your Progress

Progress should be tracked in more than just weight lifted. For coaches, tracking an athlete’s progress in the weight room is a critical tool for both performance development and program management. Consistent record-keeping allows you to measure tangible improvements in strength, volume, and technique while also identifying stagnation points or weaknesses that may require adjustments.

High school athletes benefit from:

Performance data: sprint times, jump height, and strength levels.
Training logs: sets, reps, and load increases.
Movement quality: coaches should regularly evaluate form.
Apps like Peak Strength: which help coaches organize training for athletes and track progress over time.

This data-driven approach ensures training programs remain effective, individualized, and progressive rather than repetitive. It also provides a clear framework for goal-setting and accountability, keeping athletes motivated and engaged by showing them the results of their effort. Ultimately, systematic progress tracking is what turns day-to-day training into long-term performance outcomes.

Maintaining Motivation

One of the hardest parts of strength training is not necessarily in the gym, but outside of it, and that is staying motivated. You will have days that you don’t feel like hitting the weights, and that’s okay, but knowing you have to do it and sticking with it is key.

Set specific goals (improve vertical jump, increase squat, lower 4o yard dash time).
Train with peers to build accountability and culture.
Gamify sessions with leaderboards and record boards.
Celebrate milestones to reinforce consistency.

Strength Training for Teens: Nutrition and Supplementation

Now obviously, a well-structured workout program is essential for making progress in the gym, but what you do after also has a huge impact on how your body adapts and grows. We are not talking about just getting enough sleep or taking rest days, but making sure you are consuming adequate foods and supplements to support muscle growth and strength gains.

Nutrition supports growth, recovery, and training progress.

Protein: Lean meats, dairy, beans, nuts for muscle repair.
Carbohydrates: Whole grains, fruits, and vegetables for stored energy.
Healthy fats: Nuts, seeds, avocados, and healthy oils for hormone health.
Hydration: Water should be prioritized before, during, and after workouts.

Supplements

For most high school athletes, food alone is enough. However, under professional guidance, supplements can help pick up the slack. For high school athletes, supplements such as:

Protein powder can help fill gaps in protein intake, which should be close to 1g per 1lbs body weight.
Creatine monohydrate has strong scientific backing as a safe supplement for improving muscle function.
Multivitamins may help if the diet lacks certain micronutrients such as vitamin D, fiber, or collagen.

Final Thoughts

Strength training for high school athletes is about more than building muscle. It’s about laying the foundation for athletic consistency, injury prevention, and lifelong fitness. Strength training during high school provides more opportunities for athletes to pursue their sport long term in an age of competitive collegiate recruiting.

By focusing on fundamentals, teaching movement literacy, applying structured periodization, and using tools like Peak Strength to personalize programming, young athletes can gain a competitive edge while staying safe and motivated. When you build their confidence in the weight room, it will translate onto the field, court, track, or wherever you are trying to build a winning culture.