Strength & Conditioning for Teenage Athletes

Strength & Conditioning for Teenage Athletes

You’ve probably seen it: one kid is “always hurt,” another looks strong but gets tired fast, and a third is doing random workouts from TikTok. Meanwhile, your teen just wants to play well, stay healthy, and maybe make the next team.

That’s where smart strength and conditioning training for young athletes comes in. Not “lift as heavy as possible.” Not “run until you puke.” The goal is simple: build a stronger, faster, more durable body—without burning them out.

This guide will help you understand what to do for ages 13–18, how to plan it around seasons, what exercises matter most, and when it’s worth hiring a certified strength coach.

What “youth athletic training” really means (and what it’s not)

Youth athletic training is training that fits a growing body and a busy sports schedule. It builds:

• Strength (more force from muscles)
• Power (strength used fast—think jumping or sprinting)
• Speed and agility (quick feet, quick decisions)
• Conditioning (the ability to repeat effort without fading)
• Movement skill (squatting, hinging, landing, cutting safely)

What it’s not:

• A bodybuilding plan focused on looks
• Endless long-distance running for every sport
• Maxing out heavy lifts every week
• Copying a college program

Teen athletes aren’t mini-pros. They’re still growing, still learning skills, and often playing multiple sports plus school.

Is strength training safe for teens?

Yes—when it’s coached and progressed the right way.

Research reviews in major sports medicine journals have found that supervised youth strength training can improve strength and performance and reduce injury risk, with low injury rates when proper technique and appropriate loads are used. A commonly cited position statement is from the National Strength and Conditioning Association (NSCA), which supports resistance training for youth when it’s well supervised and age-appropriate.

The bigger risk usually isn’t “lifting.” It’s poor coaching, bad technique, too much volume, or piling training on top of an already packed schedule.

The real safety rule: technique before load

If your teen can’t keep good form with a light weight, adding more weight doesn’t make them “tough.” It makes them a better candidate for a sore back or cranky knees.

A simple parent check: can they do 8 clean reps that look the same from rep 1 to rep 8? If not, the weight is too heavy or the exercise is too advanced.

Programming principles for ages 13–18 (the stuff that actually works)

There’s no magic plan. But there are principles that work across sports.

Focus on movement patterns, not a long exercise list

Most great programs are built around a few patterns:

• Squat (sit down/stand up strength)
• Hinge (hip strength—like a deadlift pattern)
• Push (push-up, bench press)
• Pull (rows, pull-ups)
• Carry (farmer carry—core + grip + posture)
• Jump/land (teach safe takeoff and landing)
• Sprint/change direction (short, high-quality reps)

If your teen gets good at these, they’ll be ahead of the curve.

Progressive overload (but slow and steady)

Progressive overload means you gradually make training a little harder over time—slightly more weight, more reps, better control, or a tougher variation.

For teens, “slow and steady” wins because they’re also getting stress from practice, games, school, and sleep changes.

A simple progression example for a squat pattern:

• Week 1–2: bodyweight squat to a box
• Week 3–4: goblet squat (holding a dumbbell)
• Week 5–6: front squat with light barbell (if coached well)

Train the “big rocks” first

If time is tight (it usually is), prioritize:

1. Strength work (big movements)
2. Speed/power (short sprints, jumps—low volume)
3. Accessory work (single-leg, core, shoulders)
4. Conditioning (sport-specific, not random)

Strength exercises for teenagers that give the best return

Here are high-value strength exercises for teenagers that fit most sports. These are not the only options, but they’re great staples.

Lower body (strength + injury prevention)

• Goblet squat (teaches depth and posture)
• Split squat / rear-foot elevated split squat (single-leg strength)
• Romanian deadlift (RDL) with dumbbells (hamstrings + hips)
• Hip thrust / glute bridge (glutes—helps sprinting and knee health)
• Calf raises (often skipped, but helpful for jumping and sprinting)

Upper body (strong shoulders, strong back)

• Push-ups (add load with a vest or plates later)
• Dumbbell bench press (often easier on shoulders than barbell)
• 1-arm dumbbell row (back strength for posture and contact)
• Pull-ups / assisted pull-ups (gold standard if done well)
• Face pulls / band pull-aparts (shoulder health)

Core (think “anti-movement”)

A strong core isn’t just sit-ups. It’s resisting unwanted motion:

• Plank and side plank
• Dead bug
• Pallof press (band press that fights rotation)
• Farmer carry (walk with heavy dumbbells)

Power (use small doses)

Power training should be low reps, high quality:

• Box jump (land softly, step down)
• Broad jump
• Medicine ball throws (chest pass, rotational throw)
• Short sprints (10–30 yards)

If jumps start getting sloppy, stop. Power work is about crisp reps, not fatigue.

Sets and reps for teen athletes (simple guidelines)

Parents ask this all the time: “How many sets and reps should my teen do?”

Here’s a practical starting point for a teen athlete workout:

For beginners (first 8–12 weeks)

• 2–3 days/week
• 2–3 sets per exercise
• 6–12 reps for most strength lifts
• Stop with 1–3 reps left in the tank (not total failure)

Goal: learn form, build consistency, and get stronger without soreness wrecking practices.

For intermediate teens (6+ months of training)

• 3 days/week (sometimes 4 if in off-season and recovery is good)
• Main lifts: 3–5 sets of 3–6 reps (strength focus)
• Secondary lifts: 2–4 sets of 6–10 reps
• Accessories: 2–3 sets of 10–15 reps (shoulders, hamstrings, calves)

A quick “is it too much?” check

If your teen’s:

• sleep is getting worse,
• motivation is dropping,
• aches are stacking up,
• performance is sliding,

…cut volume first (fewer sets), not intensity (weight), and protect one full rest day.

Periodization around sport seasons (so they don’t peak in July)

Periodization is just a fancy word for planning training in phases so your teen is ready when it counts.

Here’s a simple, parent-friendly way to think about it:

Off-season: build the base

Best time to push strength gains.

• Strength: 3 days/week
• Speed/power: 2 days/week (short and sharp)
• Conditioning: 2–3 days/week, but not endless miles
• Goal: add strength, fix weak links, improve movement

Example focus:

• Heavier squats/RDLs
• More single-leg work
• Shoulder and hamstring durability

Pre-season: turn strength into sport speed

Keep strength, add more sport-like intensity.

• Strength: 2–3 days/week
• Power/speed: 2–3 days/week
• Conditioning: more intervals that match the sport (short bursts)

Goal: feel springy, fast, and ready—not sore.

In-season: maintain and stay healthy

This is where most families mess up. They either stop lifting completely or they do too much.

• Strength: 1–2 short sessions/week
• Keep intensity moderate-to-high, but low volume
• Avoid crushing leg workouts 24–48 hours before games

A simple in-season lift might be:

• 2–3 main lifts
• 2 accessories
• done in 35–45 minutes

Post-season: reset

Take 1–2 weeks lighter. Not “sit on the couch forever,” but reduce load and let the body breathe.

Two real-life scenarios (because every family is different)

Scenario A: 14-year-old multi-sport athlete (soccer + basketball)

This athlete practices a lot and has games most weekends. The goal is durability and steady progress.

Plan:

• 2 lifts/week during busy stretches
• Emphasize single-leg strength, core, and hamstrings
• Short sprint work 1x/week

Why it works: multi-sport athletes often get lots of movement variety, which can help overall athletic development. Strength training fills gaps and helps them handle the workload.

Scenario B: 17-year-old who only plays baseball and wants more velocity

This athlete needs strength and power, plus shoulder care.

Plan:

• Off-season: 3–4 training days/week
• 2 lower-body strength days (squat/hinge/single-leg)
• 2 upper-body days focused on back strength + controlled pressing
• Med ball throws and sprint work for power
• Shoulder prehab (band work, scap control)

Why it works: throwing is stressful. A stronger lower body and trunk help transfer force, and a strong upper back helps protect the shoulder.

Also—keep an eye on stress. Pressure can sneak up at this age. Both KidsHealth’s guidance on sports pressure and the APA’s resources on youth sports stress point out that too much pressure can hurt confidence and enjoyment. Training should support the athlete, not crush them.

Practical teen athlete workout examples (with real numbers)

These are sample templates. Adjust based on sport, season, and recovery.

Example: 13–15 beginner, 2 days/week (45 minutes)

Day 1

• Goblet squat: 3 sets x 8 reps
• Push-ups: 3 x 8–12
• Dumbbell RDL: 3 x 10
• 1-arm row: 3 x 10 each side
• Side plank: 3 x 20–30 sec each side

Day 2

• Split squat: 3 x 8 each leg
• Dumbbell bench press: 3 x 8–10
• Hip thrust: 3 x 10
• Assisted pull-up or lat pulldown: 3 x 8–10
• Farmer carry: 4 x 20–30 yards

Progression: add 2.5–5 lb when all sets look clean and controlled.

Example: 16–18 intermediate, off-season, 3 days/week

Day 1 (Lower + power)

• Box jump: 4 x 3
• Front squat: 4 x 5
• RDL: 3 x 6–8
• Split squat: 3 x 8 each leg
• Calf raise: 3 x 12–15

Day 2 (Upper)

• Med ball chest pass: 5 x 3
• Pull-ups: 4 x 4–8
• Dumbbell bench: 4 x 6
• 1-arm row: 3 x 8–10
• Face pulls: 3 x 15

Day 3 (Full body + speed)

• Sprints: 6 x 20 yards (full rest)
• Trap bar deadlift: 4 x 3–5
• Push press (light, coached): 3 x 5
• Pallof press: 3 x 10 each side
• Farmer carry: 5 x 25 yards

Example: In-season maintenance, 1–2 days/week (30–40 minutes)

• Trap bar deadlift: 3 x 3–5
• Dumbbell bench: 3 x 5–8
• Row variation: 3 x 8
• Split squat: 2 x 6 each leg
• Core carry or plank: 3 rounds

Keep it short. Leave the gym feeling better than when you walked in.

Conditioning for teen athletes (don’t let it steal from strength)

Conditioning should match the sport.

• Soccer/lacrosse/hockey: repeated short bursts → intervals work well
• Basketball: lots of stop-start → shuttle runs, short court sprints
• Baseball/softball: short explosive plays → sprint work + strength matter more than long runs
• Track/cross-country: sport already includes volume → strength supports durability

If your teen is already practicing 4–6 days/week, they may not need extra conditioning. They may need sleep, food, and strength.

For more on fueling, see our nutrition tips.

When to work with a certified strength coach (and what to look for)

A great coach can save months of guessing and help your teen train safely.

Consider hiring help if:

• your teen is new to lifting and wants to use barbells
• they’ve had repeat injuries (ankle sprains, knee pain, back tightness)
• they’re in a big growth spurt and movement looks awkward
• they’re trying to peak for showcases/tryouts
• you’re seeing burnout or constant soreness

Look for:

• A recognized cert like CSCS (Certified Strength and Conditioning Specialist) or a well-respected youth training credential
• Clear progressions (they don’t rush heavy weights)
• Good communication with sport coaches when needed
• A plan that fits the season and the teen’s schedule

And if you’re trying to find someone local without endless searching, platforms like AthleteCollective can make it easier to find and book independent youth sports coaches in your area.

Common mistakes in strength and conditioning training for young athletes

These are the big ones I see families run into:

Doing random workouts with no plan

If workouts change every day, it’s hard to progress. Teens need repetition to learn skills and build strength.

Training to failure all the time

Going until you can’t do another rep has a place, but not as the default for youth athletes. It can wreck practices and raise injury risk when form breaks down.

Skipping warm-ups (or doing silly warm-ups)

A good warm-up is 8–12 minutes:

• light movement (jog, bike)
• mobility (hips, ankles, thoracic spine)
• activation (glutes, core)
• a few practice reps of the first lift

Ignoring sleep and stress

Training is stress. School is stress. Social life is stress.

Both KidsHealth and the APA remind parents that pressure and overload can affect mood, confidence, and enjoyment. If your teen is snappy, anxious, or dreading sport, the answer might be less training and more support.

Thinking “more is always better”

The best programs leave room for growth. If your teen is doing:

• 5 practices/week
• 2 games
• 4 lifting sessions
• extra conditioning

…something will give. Usually it’s sleep, grades, or health.

How to build a simple plan (step-by-step)

Here’s an easy way to set up youth athletic training without overthinking it.

Start with the sport calendar

Write down:

• in-season months
• tryouts/showcases
• tournament stretches
• planned breaks

Pick the right weekly dose

• Busy in-season: 1–2 lifts/week
• Off-season: 2–4 lifts/week depending on age and experience

Choose 5–7 staple exercises

Pick from:

• squat pattern
• hinge pattern
• single-leg
• push
• pull
• carry
• core anti-rotation

Track just a few things

Keep it simple:

• weights used
• reps completed
• how hard it felt (easy/medium/hard)

Re-test every 8–12 weeks

No need for 1-rep max tests. Better options:

• max clean push-ups
• 3–5 rep “technical max” (heaviest weight with perfect form)
• vertical jump
• 10-yard sprint time

If these improve and your teen feels good, the plan is working.

For more general planning, check our training guide.

Bottom Line: Key takeaways for parents

• Strength and conditioning for teenage athletes should build skill, strength, and durability—not exhaustion.
• The best programs focus on a few key movement patterns and progress slowly.
• Most teens do great with 2–3 strength sessions/week in the off-season and 1–2 in-season.
• Use clean technique, modest volume, and steady progress as the safety formula.
• Match conditioning to the sport, and don’t let extra running steal from recovery.
• If you’re unsure, a certified strength coach can be a smart investment—especially for barbell lifting, injury history, or big performance goals.
• Keep an eye on stress and pressure. Healthy athletes enjoy the game and feel supported (guidance from KidsHealth and the APA is worth a read).