At Wagner PT & Performance, we are huge advocates for youth athlete strength and conditioning. It reduces injury risk, improves performance and creates good health habits for life. However, we know it can feel overwhelming when first starting out. This article will cover a basic framework you can follow to start strength training and will show you some of our favorite entry level exercise variations. Keep reading for our tips on strength training basics for youth athletes. 

How Often Should Youth Athletes Strength Train?

When first starting on a strength training program we usually recommend athletes train 2-3x/week.

We always need to think about balancing overall training stress and recovery throughout the week. Especially when first starting out, just establishing the habit of training is the most important thing. There is a lot to learn and we want to focus on quality over quantity. 

2x/week is enough to make progress at first because the program is so new. This is also appropriate if you are in-season for a sport. 3x/week is more of a sweet spot for getting stronger overall and is still doable for most athlete's schedules.

Youth Athlete Strength Training Format

In general, we want to see athletes doing 6 different movement patterns in their programs.

Movement Patterns For Youth Athletes

• Squat

• Hip hinge

• Single leg work

• Upper body push

• Upper body pull

• Core work

These specific ingredients do not always apply equally to every athlete but they are a great place to start. We just want to establish a foundation of strength and quality movement and these movements are a great way to do that.

These are compound movements, meaning they use multiple joints and muscles. This makes them ideal to learn how to train, build muscle and be efficient with training.

You don't need a ton of isolation exercises when first strength training. So don't worry about bicep curls, leg extensions, etc. Just focus on learning these movements and progressing resistance. Isolation movements are a useful part of a program or injury rehab but don't give you the best bang for your buck. 

What Exercises Should Youth Athletes Do?

Below you'll see some of our favorite exercises in each of the above categories. We use these with athletes of all ages and experience levels and some are pretty simple. That doesn't meant they are easy. You will always benefit from a solid foundation in the basics. 

Goblet Squat

Kettlebell deadlift 

Lateral Lunge 

Push Up

Suspension (TRX) Row

Rolling Plank 

Youth Athlete Physical Therapy and Strength and Conditioning in Lakeville, MA 

These are our strength training basics for youth athletes and if you simply do them 2x/week that will be a great start.

Writing out and explaining an entire program with all components is a bit beyond the scope of this article, but if you want to learn more, get your own custom program or you need help returning from an injury, CONTACT US 

Check out all our offerings for youth athletes HERE