Strength Training for Youth Football Players: What Parents and Coaches Need to Know

Speed and strength go hand in hand. Resistance training helps athletes build power for faster sprints and better performance.

Introduction: Strength Training for Youth Myths & The Truth

If you’re a parent or youth football coach, you’ve probably heard the old myth: “Lifting weights stunts kids’ growth.” It’s one of those ideas that just won’t go away. Some people still believe that strength training is dangerous for young athletes, but the truth is science has proven otherwise (Faigenbaum & Myer, 2010).

The reality? Strength training is not only safe for kids—it’s one of the best ways to build stronger, faster, and more resilient football players. When done correctly, it reduces injuries, improves speed, and builds confidence on and off the field (Myer et al., 2011). If you’re wondering when and how young football players should start strength training, this guide will break it down for you—no complicated science, just real, practical advice.

The Big Myth: Does Strength Training Stunt Growth?

Let’s get this out of the way: lifting weights does NOT stunt growth. This myth likely started because some kids used poor technique or lifted heavy weights without supervision, leading to injuries.

But modern research has shown that when done properly, strength training helps kids develop stronger muscles, bones, and joints—and it actually supports healthy growth (Faigenbaum et al., 2009).

Here’s what the experts say:

✅ The American Academy of Pediatrics (AAP) and the National Strength and Conditioning Association (NSCA) agree that strength training is safe for kids as young as 7-8 years old, as long as they use proper technique and supervision (Faigenbaum & Myer, 2010).

✅ Studies show no negative effects on height or bone growth—instead, strength training actually increases bone density and helps prevent injuries (Myer et al., 2011).

✅ The biggest risks in youth sports come from poor movement mechanics and overuse injuries—not from lifting weights.

💡 Bottom line: If strength training is done with good form, age-appropriate exercises, and proper supervision, it’s safe and highly beneficial for young athletes.

Basic dumbbell movements are helpful for youth football players.

Why Strength Training is a Game-Changer for Youth Football Players

Football is a physically demanding sport that requires strength, speed, and durability. Strength training helps young players develop these qualities early, giving them a huge advantage as they grow.

1️⃣ Strength Training Prevents Injuries

• A stronger athlete is a more durable athlete. Strength training reinforces muscles, tendons, and joints, making injuries like ACL tears, sprains, and dislocations less likely.

• Stronger neck and shoulder muscles help reduce the impact of collisions in football.

2️⃣ Strength = Speed & Power

• Speed isn’t just about running—it’s about force production. The stronger an athlete’s legs, the more power they can generate when they sprint.

• Exercises like trap bar deadlifts, squats, and sled pushes help players explode off the line and run faster.

3️⃣ Confidence & Mental Toughness

• Strength training isn’t just physical—it’s mental. It teaches kids discipline, work ethic, and perseverance.

• When kids feel strong and prepared, they play with more confidence.

4️⃣ Long-Term Athletic Development

• Research shows that introducing strength training early leads to better athletic development over time (Faigenbaum et al., 2009).

• By high school, players who started strength training at a young age are ahead of their competition in strength, speed, and injury prevention.

💡 Key takeaway: If you want your young athlete to play football for years to come, strength training should be part of their development.

How to Start Strength Training for Youth Football Players

The key to strength training for youth football players isn’t lifting heavy weights—it’s about learning proper movement patterns first.

Ages 7-12: Build Strength with Bodyweight & Movement Drills

🏋️‍♂️ Focus On: Coordination, stability, and basic strength exercises.

✔ Bodyweight Squats

✔ Push-Ups

✔ Pull-Ups✔ Planks

✔ Sled Drags & Carries

Ages 12-14: Light Weights & Technique Work

🏋️‍♂️ Focus On: Learning proper form and controlled resistance.

✔ Goblet Squats

✔ Trap Bar Deadlifts (light)

✔ Kettlebell Swings

✔ Medicine Ball Throws

Ages 14+: Progressive Strength Training

🏋️‍♂️ Focus On: Building power, strength, and explosiveness.

✔ Squats & Deadlifts

✔ Bench Press

✔ Olympic Lifts (if properly coached)

✔ Weighted Sled Sprints

🎯 Pro Tip: Movement quality comes before adding weight. If an athlete can’t squat properly with their own body weight, they shouldn’t be lifting heavy.

Strength matters in football. Start early and stay consistent.

Final Thoughts: Strength Training is a Must for Young Football Players

🚀 Strength training isn’t dangerous—it’s one of the best things a young athlete can do to improve in football.

🚀 It prevents injuries, improves speed, and builds confidence for long-term success.

🚀 Starting early (in a safe, supervised way) sets kids up for better performance as they grow.

💡 If you’re a parent or coach, don’t be afraid to introduce strength training! Just make sure it’s done the right way.

About Us

Based in Haymarket, Virginia, Command Football Academy trains youth and high school athletes to become faster, more skilled, and smarter on the field. Through elite speed training, position-specific development, and game IQ coaching, we help players develop explosiveness, precision, and football intelligence—enabling them to outwork, outthink, and outperform the competition.

Contact Us: contact@commandfootballacademy.com