Imagine your daughter stepping confidently onto the field, not just physically strong but mentally resilient.
While there’s still a common misconception that strength training is mainly for boys, the reality is that girls benefit just as much—if not more—from building strength at a young age.
40% of youth female athletes get some type of injury every season that causes them to miss time.
Of all those injuries, 25% of those are due to overuse and nearly 40% are non-contact.
This means over half of female athletic injuries are entirely preventable. There are several key factors that can affect this high rate of injury, including proper practice and game schedules, but more than anything, building a strong female athlete is the key to limiting overuse and non-contact injuries.
Physical Benefits of Strength Training for Girls
Strength training goes so far beyond simply building bigger muscles. The most important part is actually getting stronger: a stronger female athlete is a more confident one. She can control her space on the field. She’ll have stronger bones, joints, and ligaments, as well.
Building strength will also help her become faster, more agile, and better coordinated. If you look at the fastest athletes from a sprint and quickness perspective in any sport, they are always strong and not rail thin.
Most importantly, a strong female athlete reduces the risk of injury significantly. The statistics above are almost certainly from the athletes who did not put in the time to get stronger in the off-season or even in-season.
We worked with a local girls High School soccer team last year. They came to us because they had a high rate of injury the previous season and wanted to do something to prevent that from happening again. The first warm-up exercise of the first session was eye-opening: at least ⅓ of the team couldn’t perform a proper bodyweight squat. They were weak in their glutes and hamstrings, the muscles most commonly weak in athletes who tear their ACL. With season-long work, the rate of injury went down, but still, the girls’ needed even more strength building to ensure long term athletic development and injury resilience.
Mental and Emotional Benefits
The power of strength training is certainly more than just physical. In a world where girls are unfortunately constantly ridiculed based on their appearance, strength training can be a massive boost to self image. It can make them feel confident in their own skin and more willing to stand up for themselves.
It can also be a major stress reducer. With all the pressures that fall on our kids today, getting the stress out by giving 100% in the weight room can help with the expectations of a social life, school, sports, and so on. Plus, the release of endorphins during strength training is a literal physical change that makes you feel better mentally.
Connection is also a huge part of strength training in our facility. If an athlete builds relationships with the coaches and other athletes around them and is encouraged and uplifted by the group, it creates another positive atmosphere for a female athlete to continue to rise.
Hormonal Fluctuation and The Menstrual Cycle
Strength training is essential for teenage female athletes to help reduce the risk of ACL injuries linked to hormonal fluctuations throughout the menstrual cycle. During the ovulatory phase, elevated estrogen levels can increase ligament laxity, while heightened progesterone in the luteal phase may affect recovery. Increased relaxin can also weaken ligaments by promoting collagen breakdown. Though these hormonal shifts are unavoidable, building strength through consistent training helps athletes better withstand the physical demands of their sport and lowers the risk of injury.
FIFA recently partnered with Kingston University to study the connection between menstrual cycle phases and ACL injury risk—a significant step, as women make up nearly half of all athletes, yet only about 6% of sports performance research focuses on them. Prioritizing strength training not only enhances performance but also empowers young athletes to navigate hormonal challenges with resilience and confidence.
Strength Training Doesn’t Mean “Bulky”
“It’s like saying you don’t want to drive a car because you’re afraid you’re going to become a NASCAR racer.” – Dr Amy West
Getting bulky is a major commitment, not just to strength training, but to eating. It doesn’t happen by accident. It requires 3-4 days of strength training per week, followed by consistently eating more calories: typically 18x their bodyweight. Meaning, if your daughter is 130lbs, she would have to eat 2340 calories per day, along with the strength training, to even think about getting bulky. This would have to be done over a long period of time.
As long as you and your daughter don’t make a conscious effort to try and look like a bodybuilder, she will certainly avoid that fate.
How to Get Your Daughter Started Safely
Certainly don’t just send her to the basement to start lifting. Seek professional guidance who can offer a consistent, structured training program that progresses over time.
The most important part of starting to strength train is to learn the proper technique. If she doesn’t learn how to do the movements properly, it will increase the risk of injury, not significantly decrease it. Your daughter should learn how to squat, deadlift, do single leg exercises, and push and pull with her upper body. Accessory exercises are often very important as well for female athletes: these are exercises that correct any faulty movement patterns and strengthen weak points before they become a problem.
Most of all, for any athlete or even person, make the workouts fun and engaging. It is exciting to see the weights go up and learn about how to help your body perform its best. Group settings are often really encouraging, provided the group sticks to the plan.
Why It Matters Long-Term
Strength training does more than build muscle; it builds character. Girls who train are more likely to stay active throughout their lives, develop healthy self-esteem, and feel empowered both on and off the field. Teaching girls to embrace their strength helps them break stereotypes and build a foundation of resilience and health.
Building a strong teenage athlete will help build a strong woman.
Final Thoughts
Over nearly 15 years of training female athletes, it is amazing to see the confidence in every walk of life that comes with getting stronger. It is one of the best gifts you can give your daughter. If you’re looking for a youth-focused strength training program, reach out to our team today to learn how we can support your athlete’s journey!
