Why Strength Training is Essential for Female Athletes Engaged in Year-Round Sports
By Emily Neff (Pappas), Ph.D. (c)
For many female athletes, strength training is often deprioritized under the assumption that sport-specific play alone is sufficient to maintain power and performance. However, research—including data from Relentless—shows that neglecting strength training leads to a measurable decline in explosiveness.
At Relentless, we conducted an 8-week study analyzing the impact of consistent strength training on force production, specifically vertical jump height, in female athletes who were engaged in their sport extensively (10-15 hours per week).
The results are in……
The Study: Strength Training vs. Sport Participation Alone
Our study tracked two groups of female athletes, all of whom were training and competing year-round in sports such as volleyball, softball, field hockey, lacrosse, and track. The key difference was their lifting frequency:
Training Group: Engaged in structured strength training 2 times per week over 8 weeks.
Control Group: Participated in their sport with minimal lifting (<1 time per week) or none at all.
Both groups were tested on their vertical jump height at the start and end of the 8-week period.
The Findings:
CONTROL GROUP (no strength training or consistent lifting program)
Athletes who did not consistently lift experienced a 3-inch decrease in vertical jump height over the 8 weeks.
This loss in explosiveness suggests that playing their sport alone was not enough to maintain power output .
.
Training Group (Strength Training 2x/Week)
Athletes who engaged in structured strength training twice per week gained an average of 5.5 inches on their vertical jump over the 8-week period.
This demonstrates that structured strength training not only maintained but actually improved power production!
Why Do Athletes Lose Power Without Strength Training?
Many coaches and athletes assume that playing a sport alone is sufficient to maintain or even improve power. However, the reduction in vertical jump height among the control group tells a different story.
The Science Behind Strength Loss and Fatigue in Year-Round Athletes
1️⃣ Neuromuscular Adaptations Decline Without Strength Training
Strength and power are not simply maintained through sport alone. When resistance training is removed, neuromuscular efficiency declines, leading to weaker force production and reduced explosiveness over time (Grgic et al., 2018).
2️⃣ Sport-Specific Training Does Not Replace Strength Training
Most sports involve high volumes of submaximal effort movements, meaning athletes are rarely training at the intensities needed to maintain peak power. Without lifting, athletes lose strength, rate of force development, and the ability to generate maximal output (McMaster et al., 2013).
3️⃣ Fatigue Accumulation Leads to Power Decline
One of the most overlooked factors in performance loss is neuromuscular fatigue, which accumulates from repetitive high-intensity play (Wagle et al., 2017).
Fatigue negatively impacts vertical jump height, as muscle power output is reduced when the body is not properly adapted to handle sustained force production (Gathercole et al., 2015).
In contrast, strength training improves fatigue resistance, allowing athletes to maintain higher power outputs even when playing multiple games per week (Sánchez-Medina et al., 2017).
Recommended Strength Training Frequency for Female Athletes
To optimize performance and maintain strength, female athletes should adjust their training frequency throughout the year:
Intensive Training Periods (Approximately 6 Months): Engage in strength training 2-3 times per week. This frequency is essential for building and enhancing strength, power, and overall athletic performance (Ralston et al., 2018).
Maintenance Periods (Approximately 6 Months): Reduce strength training to 1 time per week. Research indicates that this frequency is sufficient to maintain strength levels during periods of reduced training intensity (Grgic et al., 2018).
This periodization allows athletes to maximize gains during intensive phases and preserve strength during maintenance phases, aligning with evidence-based recommendations.
Practical Application: How to Maintain Power & Performance
The findings from this study reinforce a critical takeaway: if you want to maintain or improve performance, strength training must be a non-negotiable part of your routine.
✅ Train at least 2-3 times per week during intensive training periods to build and enhance power.
✅ Maintain strength with 1 session per week during maintenance periods to preserve gains.
✅ Prioritize strength and explosive movements—not just conditioning or skill work.
✅ Avoid overloading with excessive volume, but focus on quality, high-intensity training.
Athletes who continue strength training while playing year-round preserve their explosiveness, reduce injury risk, and remain competitive at a higher level than those who neglect it.
Bottom Line
The data is clear: strength training is not optional if you want to stay at peak performance. Playing your sport alone will not maintain your power—but lifting will.
References
Grgic, J., Schoenfeld, B. J., Davies, T. B., & Lazinica, B. (2018). Effect of resistance training frequency on gains in muscular strength: A systematic review and meta-analysis. Sports Medicine, 48(3), 499-525.
McMaster, D. T., Gill, N., Cronin, J., & McGuigan, M. (2013). The development, retention, and decay rates of strength and power in elite rugby union, rugby league, and American football: A systematic review. Sports Medicine, 43(5), 367-384.
Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2018). Weekly training frequency effects on strength gain: A meta-analysis. Sports Medicine, 48(6), 1207-1215.
Gathercole, R. J., Sporer, B. C., & Stellingwerff, T. (2015). The effects of fatigue on vertical jump height and power output. European Journal of Sport Science, 15(6), 453-461.
Sánchez-Medina, L., González-Badillo, J. J., & Pérez, C. E. (2017). Velocity-based resistance training and its impact on power development. International Journal of Sports Medicine, 38(9), 679-686.
Wagle, J. P., Taber, C. B., & DeWeese, B. H. (2017). Neuromuscular fatigue and its role in performance decline. Strength and Conditioning Journal, 39(2), 22-31.
ABOUT THE AUTHOR
Emily is the Owner and Program Director at Relentless.
In 2015, Emily opened Relentless Athletics to build a community for female athletes while educating their parents and coaches on the necessity of strength training and sports nutrition to optimize sports performance and reduce injury risks in the female athlete population.
Emily is a Ph.D. candidate with a research focus on female athletes & the relationship between strength training, ACL injury rates, and menstrual cycle irregularities (RED-s). She holds an M.S. in Exercise Physiology from Temple University and a B.S. in Biological Sciences from Drexel University.
Through this education, Emily values her ability to coach athletes and develop strength coaches, using a perspective grounded in biochemistry and human physiology.
When she isn’t on the coaching floor or working in her office, she is at home with her husband Jarrod and their daughter Maya, and, of course, their dog Milo (who has become the mascot of Relentless)!!
