WHY STRENGTH & CONDITIONING IS ESSENTIAL FOR FEMALE ATHLETES

There’s a gap in how we support female athletes—and it’s bigger than most people realize.

Too often, strength training is treated as optional for girls. Sometimes it’s ignored altogether. Other times, programs written for male athletes are passed down without any adjustments, and many female athletes are left to navigate physical development without guidance that truly serves them.

And the truth is, I’ve seen far too many girls pulled from their sport—not because they lacked talent, but because their bodies simply weren’t prepared for the demands of training and competition.

That’s why I coach the way I do.

Strength and conditioning isn’t something I treat as an “extra.” It’s a foundation—for performance, for injury resilience, for long-term athletic development, and for confidence both on and off the field.

If you’re a parent, coach, or female athlete yourself, here’s what I believe you should know:

1. Female Athletes Face Higher Injury Risks—But It Doesn’t Have to Stay That Way

The data is clear: female athletes are significantly more likely to suffer ACL injuries than their male counterparts—especially in sports like soccer, basketball, volleyball, and lacrosse.

I’ve worked with many young women recovering from these injuries, and I’ve seen the toll it takes. The physical process is one thing. The emotional side—the fear, the frustration, the feeling of being left behind—is just as real.

But here’s the good news: these injuries are not inevitable.

Through targeted strength and neuromuscular training, athletes can build better control, stronger tissues, and more resilient movement patterns. I use progressive loading, deceleration mechanics, and joint stabilization work to help athletes feel strong and safe in motion.

Preparation is powerful. It’s how I help athletes stay in the game—not just return to it.

2. Speed, Power, and Agility Are Built in the Weight Room

No matter how skilled an athlete is, physical capacity sets the ceiling.

Acceleration, lateral movement, vertical jump, repeat efforts—these aren’t just “talents” some athletes are born with. They’re trainable qualities, and strength is the foundation underneath them.

When I train female athletes, I focus on developing the posterior chain—glutes, hamstrings, calves—because that’s where force production and injury prevention go hand in hand. I also layer in plyometric progressions, sprint mechanics, and movement patterning to help athletes transfer strength into sport-specific performance.

Skill matters. But if the body isn’t strong enough to support it, skill doesn’t last.

3. Strength Creates Confidence That Extends Beyond Sport

Here’s something I’ve learned over years of coaching: when a girl starts strength training, she begins to see herself differently.

She stops focusing on how her body looks and starts appreciating what it can do. She stops doubting whether she belongs and starts owning the space she moves in.

I’ve watched athletes light up the first time they trap bar deadlift more than their body weight. I’ve seen the shift in posture, tone of voice, and eye contact after just a few weeks of learning how to move with intention.

For young women, especially, strength is more than physical. It’s mental. It’s emotional. It’s personal.

4. Female Athletes Deserve Programming That’s Actually Built for Them

The female athlete isn’t just a smaller version of a male athlete. Her training shouldn’t be an afterthought—or a scaled-down copy of someone else’s.

When I build programs for girls and young women, I take into account:

• Their training age and movement quality

• Menstrual cycle considerations

• Tendon and joint vulnerability during growth phases

• Individual sport demands and seasonal schedules

• Nutritional and recovery education

This is what makes the difference between “training hard” and training with purpose. I want every athlete I coach to understand her body, trust it, and know how to take care of it through every stage of her athletic journey.

5. Strength Isn’t Just About Lifting More—It’s About Moving Better

Strength training gets misunderstood. It’s not just about weight. It’s about movement quality, control, and repeatability under fatigue.

That’s why I assess how an athlete moves—jumps, lands, sprints, cuts. I look for what’s holding her back, what’s putting her at risk, and how we can build her up in a way that’s strategic, not random.

I’d rather an athlete own 50 perfect pounds than struggle through 100 sloppy ones.

Strong movement is safe movement—and that’s what gives athletes staying power.

6. I Don’t Just Coach—My Mission Is to Empower

This part matters most to me.

I don’t train athletes to check boxes or chase numbers. I coach to build confidence, educate, and equip them to take ownership of their growth. Whether they’re trying to recover from an injury, prep for college recruitment, or just feel better in their bodies, my job is to guide—not push.

Because strong athletes aren’t built in a day. They’re built through consistency, intention, and support.

And every female athlete deserves that kind of support.

If You’re a Parent or Athlete Reading This…

And you’re wondering where to start—start with strength.

Not just because it helps prevent injury. Not just because it builds speed and power. But because it creates confidence, resilience, and a mindset that carries far beyond sport.

Check Out this FREE ebook for an example of an Off-Season High School Volleyball Strength Program.

If your athlete is ready to train smarter and build lasting confidence, here are three ways I support female athletes at Precision Athletix:

• The Athlete Performance Program A comprehensive strength, speed, and conditioning system tailored to female athletes who want to stay healthy, elevate their game, and train in an environment that understands their unique needs.