Why Strength Training Is Essential for All Teens—Not Just Athletes
A little over a year ago, we made a significant shift at Penance Gym: we merged our youth and teen program, formerly known as Penance Athletics, with our main group training program. On the surface, this might seem like a minor adjustment, but it stemmed from a larger issue and a fundamental belief about what strength training truly is—and who it’s for.
The Problem: Misunderstanding Strength Training
The name Penance Athletics unintentionally sent the wrong message. Parents often thought the program was about sport-specific training—that it was only for kids already playing team sports or training for one. That couldn’t be further from the truth.
And let me be clear: I don’t believe in “sport-specific strength training.” Strength training is strength training. The only way to make it sport-specific is to lift, build strength, and then go practice your sport. Period. Anything else is just inefficient at best and misleading at worst—good for flashy Instagram posts, but not for real results.
Unfortunately, this misconception led to two issues:
- Kids who weren’t athletes felt excluded. They thought the program wasn’t for them because they didn’t play sports.
- Athletes treated strength training as seasonal. They would train hard in the preseason but drop off once their season started—exactly when they need strength the most.
Strength Training Is for Every Teen
Here’s the truth: strength training benefits every teen, regardless of whether they play sports. Whether your child is focused on athletics, has no interest in organized sports, or is somewhere in between, building strength has enormous benefits:
- Physical Health: Stronger muscles, better joint health, and improved posture. Strength training also lays the foundation for lifelong fitness habits.
- Mental Health: Training builds resilience, discipline, and stress relief—all crucial for teens navigating the challenges of school and life.
- Confidence: Few things build self-confidence like seeing your strength improve. Progress in the gym carries over to how teens approach other challenges in their lives.
Strength Training Needs to Be Year-Round
One of the biggest changes we made when consolidating programs was removing the idea that strength training is seasonal. Why? Because being strong shouldn’t be a “sometimes” thing.
If you’re a parent of a young athlete, think about this:
- What good is it to be strong in preseason but weaker when it really counts—during playoffs or district competitions?
- Strength isn’t something you build once and keep forever. It’s a skill and capacity that must be trained consistently, year-round.
And for non-athletes, consistency is just as critical. Strength training shouldn’t depend on a season or a sport—it’s about building a stronger, healthier body for life.
Why This Matters to You
You might be reading this and thinking, “Why does this matter to me?” If you have a teen who could use a boost in their physical or mental strength—or a shot of self-confidence—then it might matter more than you think.
At Penance Gym, this program isn’t just for athletes. It’s for everyone. In fact, out of my two children in this program, one has no interest in organized sports whatsoever, and the other wants to play every sport. Both benefit from the same thing: consistent, strength-focused training.
Our goal is simple: to help every teen build the strength and confidence they need to thrive—inside and outside the gym.
If you’re curious about how strength training can help your teen, come see what we’re about. This program is designed to meet kids where they are—no prior experience required. It’s not about being an athlete; it’s about building a stronger, more confident version of yourself.
Let’s get started.