Do high school athletes need to strength train? At Runners’ Edge Alaska, this is one of the most common questions we hear from young athletes and parents across Anchorage, and the answer is almost always yes.
For most high schoolers, regardless of sport, strength training and plyometric training aren’t part of the weekly routine. The reasons we hear most often are: “I don’t have time,” “I don’t have access to weights,” “I don’t know how to lift or how much to lift,” and especially from runners, “I don’t want to get big and slow.”
Below, we break down why these concerns don’t hold up, and how strength and plyometric training benefit soccer, baseball, softball, and track athletes specifically.
Strength training for soccer players
We understand how packed a competitive soccer schedule already is. When you’re not training at the Dome or Tanglewood, you’re likely logging aerobic work or grinding through technical reps, so it’s fair to wonder where strength training could possibly fit.
Here’s the reframe: what if two strength training sessions a week meant a harder, faster shot? What if one plyometric training session a week meant winning more 50-50 balls in the air? Strength and plyometric work serve the same purpose as technical practice, they make you a better player. And they don’t require a major time investment. Thirty minutes before practice, focused on the right exercises, is enough to make a measurable difference. (Stay tuned for a sample soccer strength session.)
Strength training for baseball & softball players
Playing baseball or softball in Anchorage, where the field sits under snow most of the year, comes with its own challenges. Fortunately, the Dome offers a solution, including a full weight room. And if Dome access isn’t an option, a single set of dumbbells is enough to strength train effectively (more on minimal-equipment training below). Limited access to weights is no longer a reason to skip strength training, a little goes a long way.
Strength training for track runners
Let’s address a persistent myth directly: lifting weights will not make runners bulky or slow. In reality, resistance training improves both speed and power while lowering injury risk. Bone adapts to the load placed on it, which means a well-programmed strength training routine actually strengthens bone and helps prevent bone stress injuries. The same principle applies to tendon health, for teenage runners dealing with Osgood-Schlatter’s (pain below the kneecap), strength training is directly relevant to your recovery and prevention plan.
Strength Training Principles by Goal:
Teenage athletes don’t have unlimited training time, so every strength training session should be purposeful. The table below outlines how to structure lifting based on the specific outcome you’re training for.
A simple gut-check for strength training: if fatigue hasn’t set in by the sixth rep, the weight is too light. Increase it.
How Often Should High School Athletes Strength Train?
Our recommendation: two strength training sessions and one plyometric training session per week. That consistency is often the difference between a good season and a great one — and between staying healthy and sitting out with an injury.
Frequently Asked Questions
Will strength training make young athletes slower?
No. Strength training improves speed, power, and injury resilience when programmed correctly. This is one of the most common myths in youth sports.
Do high school athletes need a gym to strength train?
No. Effective strength training can be done with minimal equipment, including a single set of dumbbells.
How many days a week should a high school athlete lift weights?
Two strength training sessions and one plyometric session per week is a strong starting point for most high school athletes.
Ready for a strength training plan built around your sport and your goals? Give us a call to get started. We’re here to help you reach the next level.
