By Ernie Atkins, CSCS, Head Strength and Conditioning Coach at the Spooner Sports Institute

NIL Deals, College Recruiting, and Instagram Highlight Reel Promotion. It feels like the level of high school sports just keeps rising and rising, and it can feel hard to keep up without a road map or guide. But the good news is there is help available, and high school athletes can get an edge and mentorship by strength training not just in school sessions but out of school with a professional as well. It sharpens performance, helps prevent injuries, and builds the foundation for long-term success. Start now, and they’ll have the edge they need to thrive both in their sport and life.

Let’s Clear This Up: Strength Training Does Not Stunt Growth!

I can’t tell you how many times I’ve heard someone say, “But doesn’t strength training stunt your growth?” It’s one of the most common myths out there, and it needs to go.

When strength training is supervised and done properly, it actually helps with development. It supports muscle and bone growth and sets athletes up for long-term success. Since the muscular bone density is increased, it allows athletes to grow at a healthier rate! I think this myth probably started way back when there weren’t clear standards, and athletes were getting hurt because they didn’t have the right guidance. But that’s not the case when you’re working with a credible trainer (look for credentials like Certified Strength and Conditioning coach CSCS, Sports Certified Specialist, SCS, NASM, when searching for your coach, etc.). We focus on form, safety, and building a foundation that lasts.

One of My Favorite Transformations

One of the coolest parts of my job is watching athletes grow, not just physically, but mentally. I worked with a young football player who started training with me in eighth grade. He had never lifted a weight in his life. Super green. He lacked the coordination and strength compared to his peers and so we were starting at the beginning.

But we took our time, and he bought in to staying consistent and working hard. We built a strong foundation and worked on basic movement patterns, and strength foundations. And little by little, he started getting stronger and more confident. Fast forward a little under a year, and he went from never seeing the field to becoming a starter. That kind of change will change his viewpoint of sports and his self confidence for the rest of his life, and that is why I love what I do! Change can come if athletes are willing to put in the work.

Do I Really Need to Strength Train Out of School?

Some kids think strength training sounds boring. They’d rather just go play their sport. I get that. So I make training feel like a sport. We race. We jump. We compete. The energy in our sessions is high, and the athletes feed off that.

And once they start seeing results—jumping higher, moving quicker, getting noticed by their coaches, that’s when it clicks. And from then forward it helps set the precedent going from high school sports to college and on. Making that educational piece solid as well as they get new coaches in high school and things helps them to have consistent and safe care.

Why Strength Training Matters for Young Athletes

Here’s what I see every day:

  • Fewer injuries – Stronger muscles and better coordination help prevent the kinds of injuries that can sideline athletes for a season.
  • Better performance – They run faster, move better, jump higher. It shows up in real ways on the field or court.
  • More confidence – One of the best parts is watching a kid realize, “I just lifted more than I ever have, I can do hard things.” That confidence spills into everything they do.

If You’re Nervous to Start, That’s Okay!

I’ve worked with a lot of athletes who walk in nervous and worried that they’re not strong enough, or afraid they’ll look silly, especially within a group session. I always remind them: everyone starts somewhere. Even the best athletes had to learn the basics.

Sometimes, I even show them old photos of me when I was just starting out. I was smaller and unsure, just like they are. It helps them see that with consistency and effort, they can absolutely get there.

And if they’ve heard stuff like “you’ll get too bulky” or “lifting isn’t necessary for your sport,” we can talk about it. We make the gym another learning space where they can ask questions, learn proper form, and understand why we do what we do.

TIP: Make sure your program is tailored to you!

The last piece of advice I will impart is that I see a lot of athletes trying training programs they find online. And although I think athletes taking initiative is the coolest, it is SO important to have a personalized training program to your needs. If an athlete sees an NFL running back do balance coordination work on a BOSU ball with a weighted water bag, and an athlete tries to replicate that, they can get hurt. There are stepping stones that need to be hit foundationally before an external portion like the weight of the bag or the instability of the bosu come into play. ! It is good to start slow and small and be monitored by your coach to prevent injury, and of course to make sure your needs are coming first. Every athlete is different!

If you read this far, listen to Enter Sandman by Metallica or 50 cent at your next workout in honor of Ernie!

To learn more about the sports performance camps Ernie offers at the Spooner Sports Institute.