Why Athletes Should Still Lift Weights During the Season

When the competitive season begins, many athletes believe they should stop lifting weights to avoid fatigue or soreness. Practices increase, games begin, and strength training often becomes the first thing removed from the weekly schedule.

However, sports science and modern strength and conditioning research show the opposite is true.

Athletes who continue strength training during the season maintain higher levels of strength, power, speed, and injury resilience compared to those who stop training.

For athletes competing in sports such as football, soccer, basketball, and other field or court sports, in-season strength training is essential for maintaining athletic performance throughout the entire season.

At Unified Fitness Systems, our athletic performance training programs in Melbourne help athletes maintain strength, power, and durability even during the busiest parts of the competitive calendar.

The Biggest Myth in Sports Performance Training

One of the most common myths in sport is:

“Athletes shouldn’t lift weights during the season.”

This misconception likely comes from outdated training models where athletes performed extremely high-volume lifting sessions that caused excessive soreness and fatigue.

Modern strength and conditioning programs for athletes are designed differently.

Instead of pushing for maximum gains, in-season strength training focuses on maintaining physical qualities developed during the offseason.

This means:

• Lower training volume

• Shorter training sessions

• Strategic timing around practices and games

• Emphasis on power and movement quality

  
  

When structured properly, strength training during the sports season improves performance instead of harming it.

1. Strength Declines Quickly Without Training

Athletes spend months building strength and power during the offseason.

But these qualities decline quickly if strength training stops completely.

Research on competitive athletes has shown that strength levels can begin decreasing in as little as 2–3 weeks without resistance training.

Studies on soccer players demonstrate that athletes who maintain one strength session per week during the season preserve strength and sprint performance, while athletes who stop lifting experience measurable declines.

For athletes, this means stopping strength training can lead to:

• Slower sprint speeds

• Reduced power output

• Lower jump height

• Reduced physical performance late in games

  
  

Maintaining even one or two strength sessions per week helps preserve the physical qualities athletes worked so hard to build.

2. Strength Training Reduces Injury Risk

One of the biggest benefits of strength training for athletes is injury prevention.

During a competitive season, athletes experience:

• High running loads

• Repeated sprinting

• Frequent changes of direction

• Collisions and physical contact

These demands place stress on muscles, tendons, and joints.

Strength training improves:

• Joint stability

• Muscle balance

• Tendon strength

• Force absorption capacity

  
  

Research published in sports medicine journals consistently shows that structured strength training programs significantly reduce injury risk in athletes.

For youth athletes especially, strength and conditioning programs play a major role in preventing common sports injuries.

This is one reason why professional teams across major sports continue year-round strength training programs for their athletes.

3. Strength Training Helps Maintain Speed and Power

Speed and explosiveness are directly connected to strength.

Athletes who produce more force against the ground can accelerate faster, jump higher, and change direction more effectively.

Strength training improves:

• Sprint acceleration

• Vertical jump height

• Change-of-direction ability

• Overall athletic power

  
  

If athletes stop strength training during the season, their ability to produce force gradually declines.

This often leads to:

• Reduced explosiveness

• Slower first steps

• Lower athletic output late in games

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Maintaining strength training helps athletes remain fast, explosive, and powerful throughout the competitive season.

4. Strength Training Improves Recovery

Many athletes assume lifting weights during the season will make them more tired.

However, properly programmed athletic performance training can actually improve recovery.

Strength training promotes:

• Increased blood circulation

• Improved muscle activation

• Better movement mechanics

• Greater tissue resilience

  
  

These adaptations help athletes tolerate the physical demands of games and practices more effectively.

Athletes who maintain strength during the season often experience less accumulated fatigue and better physical readiness throughout the week.

5. Mental Confidence and Competitive Edge

Training in the gym during the season also provides important psychological benefits.

Athletes who continue strength training often report feeling:

• More confident

• Physically prepared

• Mentally disciplined

  
  

Knowing you’ve maintained your physical preparation gives athletes an additional competitive edge.

When the season gets long and demanding, the athletes who maintain their physical preparation often outperform those who don’t.

What In-Season Strength Training Should Look Like

In-season strength training should focus on maintenance rather than maximum progression.

Most athletes only require 1–2 strength training sessions per week during the season to maintain strength and power.

A typical session may include:

Lower Body Strength

• Knee Dominant

• Hip Dominant

Upper Body Strength

• Horizontal and Vertical Push

• Horizontal and Vertical Pull

Power Training

• Medicine ball throws

• Jump training

• Sprints

Core Stability

• Anti-rotation exercises

• Trunk stability work

  
  

Sessions are typically 30–45 minutes and scheduled earlier in the week away from game days.

Athletic Performance Training at Unified Fitness Systems

At Unified Fitness Systems, we specialise in athletic performance training in Melbourne designed to help athletes perform at their best year-round.

Our programs focus on:

• Strength training for athletes

• Speed and power development

• Injury prevention training

• Youth athletic development

• In-season strength maintenance

  
  

We work with athletes across multiple sports, including:

• Football athletes

• Soccer players

• Basketball players

• Youth athletes developing athletic performance

  
  

Our structured programs help athletes stay strong, explosive, and resilient throughout the competitive season.

Final Thoughts

Stopping strength training during the season is one of the fastest ways for athletes to lose strength, power, and performance.

Research consistently shows that athletes who continue in-season strength training maintain physical performance and reduce injury risk compared to those who stop training entirely.

The goal during the season is simple:

Train smarter, not harder.

By maintaining strength training even once or twice per week, athletes can stay strong, fast, and resilient throughout the entire season.

✔️ Want to improve your athletic performance?

If you’re an athlete looking to stay strong during the season, our Athletic Performance Training programs at Unified Fitness Systems are designed to help you maintain strength, speed, and power all year round.