Winter is one of the most important — and most overlooked — times for kids to build strength, improve confidence, and get ahead in their sport. When competition slows down and schedules open up, kids finally have room to develop the fundamentals that make them faster, more resilient athletes. In this guide, you’ll learn why winter strength training is so valuable, how it boosts performance, and why the off-season is the ideal time for young athletes to build the skills that truly matter.

Most parents think the season their kid gets better is the one they’re playing in. Games, tournaments, practices — all the action is happening. But the truth is this:

Kids improve the most when things slow down.
And winter is the perfect window.

When competition drops off, kids finally have the breathing room to build the strength, mechanics, and confidence that get pushed aside during packed sports seasons. That’s why winter training is one of the most productive times of the entire year for young athletes.

Here’s why.

1. Winter = Peak Strength Development Season

During sports seasons, kids accumulate fatigue. Constant practices and games leave little room for actual improvement.

Winter flips that.

With fewer practices, kids can:

• Build strength

• Improve movement patterns

• Increase power

• Develop speed mechanics

• Fix imbalances that cause injuries

Strength training in the off-season is repeatedly shown to improve performance more than in-season work because kids finally have time to adapt and grow (1).

2. Kids Recover Better in Winter — Which Means Faster Gains

Recovery is a superpower for young athletes.

In-season training is reactive. Winter training is intentional.

With lighter schedules, kids can:

• Sleep more

• Recover more

• Build muscle faster

• Increase coordination

• Reduce injuries from overuse

Studies show kids adapt faster to strength training when overall physical stress is lower (2). Winter creates that environment.

3. Strength Training Protects Their Joints (Especially Fast-Growing Kids)

When kids hit growth spurts, their bones lengthen faster than their muscles can keep up. This is when they look clumsy, lose coordination, or complain about aches.

Winter strength training helps stabilize the body through these changes by improving:

• Joint strength

• Tendon resilience

• Muscle balance

• Core stability

This reduces injury risk during spring and summer seasons when intensity ramps back up (3).

4. Winter Builds Confidence Before Competition Starts Again

Confidence is built from preparation.

The off-season gives kids wins they don’t get during competition:

• Lifting heavier

• Learning new skills

• Seeing progress weekly

• Feeling physically stronger

• Mastering movement patterns

When they show up to spring sports stronger, faster, and more coordinated, confidence grows automatically — not from hype, but from actual ability.

5. Winter Training Keeps Kids Active When Screens Become the Default

Let’s be real: winter is when kids tend to hibernate behind screens.

Strength training gives them:

• Structure

• Movement

• Social connection

• Purpose

• A healthy outlet to burn energy

Kids who stay active in winter transition into spring sports with far less rust and far more momentum.

Final Thought: Winter Is Where Progress Happens

Winter is the opportunity most families overlook — but it’s also the one that moves the needle the most.

When kids train consistently in the off-season, they return to their sport:
✔ Fitter
✔ Faster
✔ Stronger
✔ More confident
✔ And significantly more resilient

Winter isn’t downtime.
It’s development time.

If your child wants to get ahead this year, this is the window to take advantage of.

Want your child to start the winter strong?

BFP’s Youth Personal Training program helps kids build strength, improve confidence, and prepare for the best sports season of their lives.

👉 Book a Youth Assessment here
(Or let me know and I’ll set it up for you.)

REFERENCES

1. Faigenbaum, A. et al. “Youth resistance training: updated position statement.” NSCA, 2009.

2. Lloyd, R. & Oliver, J. “The youth physical development model.” Strength & Conditioning Journal, 2012.

3. Myer, G. et al. “Neuromuscular training for injury prevention in youth athletes.” Journal of Athletic Training, 2005.