Why High School Football Players Should Never Stop Weightlifting During the Season
The myth that high school football players should “shut down the weight room” once the season starts is one of the most persistent—and damaging—ideas in the sport. Coaches, parents, and even some strength coaches preach that in-season lifting will make athletes “tight,” “slow,” or “too sore” for Friday night. The reality, backed by decades of research and real-world results, is the exact opposite: stopping strength training during the season is the fastest way to get weaker, slower, and injured.
Here’s why the barbell should stay loaded all season long.
1. You Lose Strength Faster Than You Think
Research shows that trained athletes can lose 6–11% of maximal strength after just 2–3 weeks without resistance training. For a high school player who spent the off-season grinding to a 400-lb squat or 300-lb bench, that’s weeks of hard-earned progress gone by mid-season—right when he needs to be at his peak for district play and playoffs.
2. Strength Is the Foundation of Power and Speed
Football is a power sport. Power = Force × Velocity. If force (strength) drops, power drops—even if you’re still doing “speed work.” A 2021 study in the Journal of Strength and Conditioning Research showed that players who maintained heavy resistance training in-season preserved 20-meter sprint times and vertical jump height significantly better than those who abandoned the weight room.
3. In-Season Lifting Dramatically Reduces Injury Risk
Multiple meta-analyses (including a 2018 review of over 26,000 athletes) show that consistent strength training cuts overuse injuries by roughly 50% and acute injuries by about one-third in team-sport athletes.
One of the most overlooked benefits is head and neck protection. A stronger neck and trapezius complex act like a natural shock absorber for the head. Research from the Journal of Primary Prevention (2020) and the Journal of Athletic Training found that athletes with greater neck strength and larger neck girth experience up to 30% lower concussion risk and reduced concussion severity when impacts do occur. Direct neck training (shrugs, neck extensions/flexions, and heavy trap work) plus overall upper-back strength from deadlifts, rows, and pulls should never be dropped in-season—doing so literally removes protective armor from the head and spine.
When players stop lifting, tendons lose stiffness, muscles lose force-absorbing capacity, and movement mechanics break down. That’s why non-contact injuries (hamstrings, ACLs, ankles) and concussions spike in October and November after two months of detraining.
4. You Don’t Need (or Want) Off-Season Volume In-Season
Smart in-season lifting is low-volume, high-intensity, and time-efficient:
2–3 sessions per week (15–30 minutes)
Heavy, low-rep core lifts (80–90% 1RM)
Minimal accessories
This maintains—and often slightly increases—strength without excessive soreness or CNS fatigue.
5. The Best Programs in America Never Stop Lifting
Perennial powers like Mater Dei (CA), St. Thomas Aquinas (FL), IMG Academy, and Allen (TX) all lift heavy year-round. Their players get stronger from August to December, not weaker.
Practical In-Season Template (2-Day Example)
Monday (post-practice or light day)
Back Squat: 4×3 @ 82–87%
Bench Press: 4×3 @ 82–87%
Trap-Bar Deadlift or Heavy DB Shrug: 3×5–6 (neck/trap emphasis)
Chin-ups: 3×max
Thursday (48–72 hours before game)
High-Bar or Safety-Bar Squat: 3×4 @ 78–83%
Close-Grip Bench: 3×4 @ 78–83%
Neck Flexion/Extension (plate or harness): 3×10–15 each direction
Single-Leg RDL + DB Row: 3×8
Total time: under 30 minutes. Zero interference with recovery.
Bottom Line
Dropping the barbell in-season doesn’t make you fresher—it makes you weaker, slower, more injury-prone, and more susceptible to concussions. A strong neck and traps alone can reduce concussion risk by up to 30%. The weight room isn’t an off-season luxury; it’s a non-negotiable part of being a football player 52 weeks a year.
Keep lifting. Stay strong. Protect your brain. Dominate until the final whistle.
Does your high school do this?
Share your thoughts in the comments.
Stay gold - J