Why Strength Training Matters for Young Female Athletes

Here's a number every sports parent of a girl should know: after puberty, young female athletes tear their ACL at rates that can be up to six times higher than boys, depending on the sport. That's according to the American Academy of Pediatrics (AAP).

The good news is that a lot of that risk can be trained down. Here's why it happens, what the research says helps, and why strength training does even more for girls than protect their knees.

Why Girls Are at Higher Risk

An ACL tear usually doesn't come from a collision. Most happen in noncontact moments: a hard cut, a sudden stop, or an awkward landing from a jump. Sports like soccer, basketball, and volleyball are full of those moments.

As girls go through puberty, their bodies change quickly, and strength and body control don't always keep up. Without training, many athletes land with their knees caving inward and their hips and legs not strong enough to control the movement. That's the position where the ACL is most at risk.

And it's getting more common. A national coalition formed by the Aspen Institute and the Hospital for Special Surgery found that the ACL injury rate for high school girls rose more than 32% from 2007 to 2022.

What the Research Says Helps

The AAP's report pointed to neuromuscular training: programs that combine strength work, jumping and landing practice, balance, and agility. The report cited an analysis that found a 72% lower ACL injury risk among female athletes 18 and under who did these programs.

What that training looks like:

• Strength for the hips and legs, so the knee stays lined up when an athlete cuts or lands

• Landing practice: soft knees, hips back, and knees over toes, not caving in

• Balance and body control, especially on one leg

• Agility work that teaches athletes to change direction under control

None of it is fancy. It works because athletes do it consistently, with someone watching their form.

It's About More Than Knees

Injury prevention is a big reason to start, but it's not the only one. Stronger athletes are faster off the line, jump higher, and hold their ground in contact. Strength is the foundation every other skill sits on.

And then there's confidence. Girls who learn to lift, sprint, and push through hard reps start to see themselves differently. They walk into practice, and into the rest of their lives, knowing they can do hard things. We wrote more about that in how youth strength training builds confidence.

How We Train Our StrongHER Athletes

That's why we built StrongHER, our program for girls ages 7–18. Every session is led by a certified coach, with technique first and groups capped at 10 athletes per coach. Our StrongHER athletes build strength, speed, footwork, and landing mechanics, matched to their age and experience.

Is strength training safe for girls? Yes, when it's done right. We covered the safety question in detail in Is Strength Training Safe for Young Athletes?

Winter 2027 StrongHER trains Tuesdays and Thursdays, 6–7 PM, starting in January. Registration opens November 1.

Have Questions?

Every athlete is different. If you're wondering whether StrongHER is right for your daughter, reach out anytime at (214) 390-6015 or coach@marionfitnessandnutrition.com.

This post shares general information and isn't medical advice. Athletes with a medical condition or past injury should check with their doctor before starting a training program.