Strength Training for Baseball: What’s Age-Appropriate, and What Actually Works?

For young baseball players dreaming of throwing harder, hitting farther, and staying on the field longer, strength training is one of the most powerful tools available. But not all programs are created equal—especially for developing athletes.

At Fuse Sports Performance and  Princeton Sports and Family Medicine, P.C., our professionals specialize in sports medicine services, including baseball evaluations to assess your risk for injury and assist in your performance goals.

We often get questions from parents and coaches:

• “When should my son start lifting weights?”

• “Will strength training stunt growth?”

• “What kind of training prevents injury?”

In this blog, we cut through the noise and provide practical, age-appropriate guidance on how to build strength safely for youth and high school baseball players, with a focus on injury prevention, movement quality, and long-term performance.

First, Let’s Bust a Myth:

Strength training does not stunt growth.
Multiple studies have shown that supervised, properly designed strength programs are safe and beneficial for children and teens—even before puberty.

What does increase injury risk?
⚠️ Poor form, poor supervision, and programs that don’t match the athlete’s developmental level.

Why Strength Training Matters for Baseball

• Improves power for throwing, hitting, and sprinting

• Reduces injury risk by improving movement control and durability

• Enhances mechanics by stabilizing the core, hips, and scapula

• Builds confidence and mental resilience

• Supports healthy growth when integrated with proper nutrition and rest

Youth Athletes (Ages 8–12): Focus on Movement, Not Muscles

✅ Goals:

• Build coordination, balance, and motor control

• Introduce bodyweight strength basics

• Teach proper form and confidence with resistance

✅ Do:

• Squats, lunges, push-ups, planks

• Medicine ball throws (lightweight)

• Resistance bands

• Agility drills and crawling patterns

• Games that involve jumping, hopping, sprinting

❌ Avoid:

• Max lifts or “1-rep max” testing

• Complex barbell work without mastery of fundamentals

Author

Peter Wenger, MD Peter C. Wenger, MD, is an orthopedic and non-operative sports injury specialist at Princeton Sports and Family Medicine, P.C., in Lawrenceville, New Jersey. He is board certified in both family medicine and sports medicine. Dr. Wenger brings a unique approach to sports medicine care with his comprehensive understanding of family medicine, sports medicine, and surgery. As a multisport athlete himself, he understands a patient’s desire to safely return to their sport.