Strength & Performance Training for Young Female Athletes

October 19, 2025

Strength & Performance Training for Young Female Athletes

Picture this: it’s mid-cross-country season, and your young runners are logging miles, tackling hills, and racing hard week after week. Many assume that running alone is enough to keep improving. But as Dr. Stacy Sims highlights in her Next Gen course, strength and performance training isn’t optional—it’s essential. Not only does it boost resilience and power, but it also supports athletes through the natural ups and downs of adolescence.

Performance Decline Is Normal

One of the most important lessons Sims shares is that a dip in performance is completely normal, especially for young female athletes. Growth spurts, hormonal shifts, and the stress of heavy mileage can all cause race times to plateau—or even slow temporarily.

This isn’t a sign that training isn’t working. Instead, it signals that the body is adapting and needs smart support. Rather than increasing mileage, it can be more beneficial for athletes, coaches, and support systems to focus on strength training. Building a solid strength foundation protects tissues, improves mechanics, and allows athletes to come back stronger once their bodies recalibrate (drstacysims.com).

Performance & Resilience Through Strength

Here’s how strength and performance training can help young athletes thrive:

Build Robust Muscles & Joints: Hip thrusts, split squats, planks, and deadlifts protect knees, hips, and the core under high running loads.
Develop Power & Agility: Plyometrics, medicine-ball throws, and Olympic lifts sharpen neuromuscular coordination for race surges and fast finishes.
Boost Confidence & Sustainability: Sims emphasizes celebrating strength over appearance, helping girls stay engaged and view training as empowering.

Quick Guidelines for Coaches & Athletes

Focus on movement quality first.
Train 2–3 times weekly.
Be flexible with hormonal cycles.
Normalize ups and downs in performance.

Strength and performance training for young female athletes isn’t just about improving race times—it’s about building resilient bodies, confident minds, and a lifelong love of sport. By giving these athletes the tools and guidance they need now, we set them up for stronger, healthier, and more sustainable performance both on and off the course.

Ready to Support Your Young Athlete?

If you want to give your runner a customized Strength and Conditioning program designed to build resilience, power, and confidence, schedule a session with Coach Cassie today!