Strength Training During the Season: Myths vs. Facts

For athletes in competitive sports, in-season strength training is a crucial yet often misunderstood component of performance. Many myths surround the topic, leading to confusion and missed opportunities for maintaining peak physical condition. Let’s debunk some of the most common misconceptions and separate fact from fiction.

Myth 1: Strength Training During the Season Leads to Fatigue and Poor Performance
Fact: Properly structured in-season strength training enhances performance rather than hinders it. When done correctly, strength training maintains muscle mass, prevents injuries, and improves overall resilience. The key is to adjust volume and intensity to complement the athlete’s competition schedule rather than deplete energy reserves.

Myth 2: Strength Training Should Be Eliminated to Prioritize Skill Work
Fact: While skill work and sport-specific training are vital during the season, eliminating strength training can lead to decreased power, endurance, and injury resilience. A well-designed in-season program should integrate strength maintenance without interfering with sport practice and competition.

Myth 3: Athletes Should Lift Heavy Year-Round
Fact: While heavy lifting has its place, in-season strength training should focus on maintenance rather than maximal gains. This often means reducing volume and adjusting intensity to sustain strength without overloading the nervous system. Emphasis should be placed on movement quality, mobility, and injury prevention exercises.

Myth 4: Strength Training Increases Injury Risk During the Season
Fact: The opposite is true—consistent strength training helps prevent injuries. Strengthening muscles, tendons, and ligaments enhances an athlete’s durability, reducing the likelihood of strains, sprains, and overuse injuries. Additionally, well-conditioned athletes recover more quickly from the physical demands of their sport.

Myth 5: Bodyweight Exercises Are Sufficient for In-Season Strength Training
Fact: While bodyweight exercises can be beneficial, relying solely on them may not provide enough stimulus to maintain strength levels. Incorporating resistance training, even at reduced loads, ensures that athletes retain their power and explosiveness throughout the season.

Best Practices for In-Season Strength Training

• To maximize the benefits of in-season strength training while minimizing risks, athletes should:
• Prioritize compound movements (e.g., squats, deadlifts, presses) with moderate loads
• Keep training sessions short and efficient (30–45 minutes, 2–3 times per week).
• Focus on mobility and recovery to maintain movement efficiency and prevent stiffness.
• Adjust training loads based on competition schedules and overall fatigue levels.
• Incorporate injury-prevention exercises, such as core stability and single-leg work.

Conclusion
In-season strength training is not just beneficial—it’s essential for sustained athletic performance. By debunking common myths and implementing best practices, athletes can maintain strength, reduce injury risk, and perform at their peak throughout the season. Strength training should complement sport-specific training, not replace it, ensuring athletes stay strong, healthy, and competitive all season long.
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