• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Soccer Training Solutions

Individual Soccer Training Tips, Soccer Drills, Fitness Tips and More

  • Home
  • About Us
  • Contact
  • Individual Training
  • Our Complete Training System
  • Fitness & Strength
  • Game Tips
  • Nutrition

Should You Lift Weights During Your Soccer Season?

By Parker & Walsh Leave a Comment

woman lifting weights

On Soccer Training Solutions and in our soccer training book we advocate strength training including a healthy dose of work on the legs, shoulders and core muscle groups.

But when you’re undertaking weight training for soccer, should you work on it mid-season? Do the demands of regular practices and games mean that weight work will tire you out too much, cause you to lose flexibility, or risk an injury? Should you save lifting weights for the summer or other periods in between your season?

Overall, despite any concerns you might have, you absolutely should continue to lift weights during the season! In fact, if you don’t, you can actually put yourself at risk for injury and you will also miss out on several significant benefits. This article will go over those points in more detail

Benefits of In-Season Strength Training

Having a stronger body helps you to avoid a variety of injuries when coming into contact with other players. This is confirmed by a large body of research including this randomized controlled trial published in the American Journal of Sports Medicine.

Weight lifting the right way can also help with your speed. Simple exercises like free weight back squats help you with lower body strength, and increase your sprinting velocity. (Here’s another study on soccer players confirming this).

How Should You Lift Best for Soccer During the Season?

It is true that you shouldn’t overdo your strength training regimen during the season, since you’re really going for maintenance of strength, not bulking up a significant amount extra.

Think of honing your power and strength, not chasing after bulk or the appearance of taut, rippling muscles.

Because of this, keeping the weight lifting to two sessions a week is ideal. Keep the weight you lift at about 50-75% of your one rep max, and don’t usually go for more than 10 reps per set.

Working on your lower body specifically also has major benefits. Working these muscles help you with your vertical leap, for one. And core work also helps you with everything from throw-ins to headers.

A few specific exercises you might consider include leg press, toe raises, leg curls, triceps extension, overhead press, lat pulldown, side-ups, sit-ups (lumbar flexion), trunk curl, dips, and more.

Finally, a great way to aid in your recovery is to thoroughly stretch after your weight session.

History of Thought on Soccer Weight Training

This question has been an issue for many years, with many who were wary of suggesting strength training for players during the season. Way back in 1988, Charles Hughes addressed the concern in his book Football Tactics and Teamwork:

“There is only one way in which to gain strength and that is by progressive resistance activities which almost invariably take the form of weight training…There is also little doubt that football managers in general do not accept the efficacy of strength training. Fears of the players becoming muscle-bound are completely without foundation.”

Hopefully you agree with us and with Hughes and continue to incorporate strength training into your in-season soccer training regimen.

If you have any questions or soccer weight lifting tips, just let us know in the comment section below.

Additional sources
http://www.nmysa.net/Assets/coach+education/Soccer+Weight+Training.pdf

photo credit

Related Articles:

  • Why Lifting Weights is Crucial in Soccer
    Why Lifting Weights is Crucial in Soccer
  • Bodyweight vs Weight Lifting: Which Is Better for Soccer?
    Bodyweight vs Weight Lifting: Which Is Better for Soccer?
  • Can Yoga Make You a Better Soccer Player?
    Can Yoga Make You a Better Soccer Player?
  • stamina and endurance soccer
    How to Improve Stamina and Endurance for Soccer

Ready to improve your game faster? Our proven system has everything you need to reach the next level.

soccer training system ebook
Get Started Today - Button Orange

Filed Under: Fitness and Strength Tagged With: Bodyweight Exercises, Strength Training, Weight-training

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Get Better at Soccer – Faster!

Get Started Today - Button Orange

About Your Coach – Parker Koester

Parker Koester
I have extensive experience coaching soccer players of all types and can't wait to help you reach your highest level. Read more

Connect With Us

RSSTwitterFacebook

Soccer Tips Newsletter

Sign up for exclusive soccer tips sent to your inbox and a free ebook of our best soccer training content.

Latest Blog Posts

  • 5 Things You Can Learn from Watching Center Midfielders Play
  • How Youth Players Can Get Better By Watching Local High School and College Games
  • True Size and Height: How Big Are Pro Soccer Players, Anyway?
  • Best Practice Drills for Kids Ages 5 and Under
  • Why Every Soccer Player Should Know Tactics
  • Best Ways to Warm Up for Soccer Training or Pre-Game (Solo, Partner, and More)

Recent Comments

  • Scotty on What Would Happen if the Offside Rule Was Abolished?
  • Mike on What Would Happen if the Offside Rule Was Abolished?
  • Booze Baron on What Would Happen if the Offside Rule Was Abolished?
  • Hugh on What Would Happen if the Offside Rule Was Abolished?
  • Tarr on What Would Happen if the Offside Rule Was Abolished?
  • Tarr on What Would Happen if the Offside Rule Was Abolished?
Affiliate Disclosure and Privacy Policy

True Size and Height: How Big Are Pro Soccer Players, Anyway?

· Leave a Comment

Best Practice Drills for Kids Ages 5 and Under

· Leave a Comment

Why Every Soccer Player Should Know Tactics

· Leave a Comment

Best Ways to Warm Up for Soccer Training or Pre-Game (Solo, Partner, and More)

· Leave a Comment

How Much Do Managers Matter? From Tactical Genius to Man Manager

· Leave a Comment

guardiola

Club vs. National Team Tactics: Why They’re So Different

· Leave a Comment

The greatest accomplishment for any soccer player is to win the World Cup for their country. So it may come as a surprise to many to learn that this and other international tournaments aren't where … [Read More...] about Club vs. National Team Tactics: Why They’re So Different

nou-camp-la-liga

Premier League vs. La Liga: Tactics and Style of Play Compared

· Leave a Comment

It's no secret that watching the best professional players in the world can help you improve your own game. But is there a clear-cut best league to choose? The two top candidates that tend to … [Read More...] about Premier League vs. La Liga: Tactics and Style of Play Compared

epl champions

EPL Tactical Trends in 2022-23: What to Watch For

· Leave a Comment

One of the best ways to get better at soccer is to learn from the pros, and with the recent boom in soccer streaming services there are more ways than ever to watch the best leagues from around the … [Read More...] about EPL Tactical Trends in 2022-23: What to Watch For

soccer shin guards

Soccer Shin Guards: How Big Should They Be and What’s the Best Type?

· Leave a Comment

One of the benefits of soccer over certain other sports is that you don't need to wear lots of protective equipment like pads and helmets. There's one safety measure that is well worth it, however, … [Read More...] about Soccer Shin Guards: How Big Should They Be and What’s the Best Type?

soccer tactical analysis

The Problem With Soccer Tactical Analysis

· Leave a Comment

In recent years a particular type of soccer writing has boomed in popularity: the tactical analysis. These pieces aim to tell a story about how a game unfolded using subtle, easy to miss details that, … [Read More...] about The Problem With Soccer Tactical Analysis

  • The 4 Basic Soccer Skills Required To Play: A Beginner’s Guide
  • 7 Best Fitness Trackers For Soccer
  • Youth Soccer Positions Explained
  • Why All Soccer Players Prefer Grass Over Turf
  • What Are The Physical Benefits Of Playing Soccer? Find Out Here!

Copyright © 2025 · Log in