Building Strong Women: Why Strength Training Matters for Girls (NOT Just Female Athletes)
At APEX PWR in Tigard, Oregon, we believe in empowering girls and women through fitness, education, and strength. That starts with breaking outdated norms and equipping female athletes with the same performance and injury-prevention tools that their male counterparts have received for decades. It’s not only about sports performance and injury prevention, it’s also about bone density and health into the future. As a provider of the gold standard in bone density analysis since 2016 (the DEXA Scan), we’ve encountered far too many women that expressed their desire for a strength training program at a younger age to improve their bone density later in life (more on this below). That’s why this summer, we’re doubling down with programs like GRL PWR, our strength training class for middle school and high school girls (not just athletes), and expanded opportunities for one on one, small group and team training, for female athletes in all sports.
Disparities in Strength Training for Girls
Despite the growing visibility of female athletes, participation in strength and conditioning programs remains shockingly low for girls (not just athletes):
- Only 9% of coaches require strength & conditioning for their female athletes, compared to 50% for male athletes
📚 MDPI Study on Coaching Practices
This gap contributes to increased injury risk and lost opportunities for athletic development. It also impacts bone density development, leaving risk to future low bone density or even osteoporosis risk later in life. At APEX PWR, we aim to flip the script through structured training programs designed specifically for young female athletes.
Why Bone Density Starts Now
- 90% of peak bone mass is acquired by age 18 in girls – 📚SOURCE
- Bone mass peaks by the late 20s to early 30s – 📚SOURCE
Strength training during these critical years isn’t just beneficial—it’s essential. To track progress and bone health, we offer DEXA Scans at APEX, including site-specific scans for the spine, hip, and wrist. We also work with a variety of providers around the metro area and their patients to assess bone health & body composition. The resounding statement amongst all providers is that it’s imperative to create a habit of strength training earlier in life for girls to make an impact that doesn’t require expensive treatments or medications later.
Strength Training Reduces Injury Risk
Youth female athletes face a significantly higher risk of ACL injuries compared to boys. Strength training—particularly for the glutes, hamstrings, and core—helps reduce this risk. Girls enter puberty earlier than their male counterparts. With this growth, continuous demands of sports, and playing them all year long – combined with the absence of a progressive overload strength training routine performed both during the offseason and maintained during the season – it further exposes risk for ACL injury.
📚 NCAA Injury Surveillance Program
Programs like ours in Tigard and Beaverton emphasize movement quality and progressive strength work, so girls develop not only power but injury resilience. It also helps build confidence in a young athlete..
Strength as Confidence
At APEX, we’ve watched young athletes gain more than just muscle:
- Increased self-esteem
- Better body image
- Stronger leadership and communication skills
When a girl learns to deadlift or hit a PR, that confidence spills into every area of her life, not just improved performance in her sport.
How APEX PWR Supports Female Fitness
- ✅ GRL PWR Summer Strength Class (Fridays – middle school & high school ages)
- ✅ Youth Speed, Agility & Strength Programs
- ✅ Personal Training for Women, including pregnancy & postpartum
- ✅ DEXA Scans for body comp + bone density
- ✅ Nutrition Coaching with Jennie Carolan, MS – mother, nutritionist, and realist
You don’t need to live near Tigard to get help. Nutrition coaching is 100% remote.
📍 Serving Tigard, Beaverton, Portland, and beyond
Frequently Asked Questions (FAQ)
At what age should girls start lifting weights?
Supervised strength training can begin around 7–8 years old with bodyweight and progress to light resistance around age 10+. At APEX PWR in Tigard, Oregon, we possess an array of equipment that can provide resistance, yield results but be performed in a safe manner.
Is strength training safe for teen girls?
Yes! Properly coached strength training is both safe and beneficial. There are many different exercises and pieces of equipment that can be used to yield results for teen girls.
Does lifting weights stunt growth?
No. That’s a myth. Research shows no adverse effect on growth plates.
How do you measure bone health in girls?
A DEXA Scan is the best tool to assess bone density and muscle mass.
Do you train adult women too?
Absolutely! We offer adult group training, personal sessions, small groups (such as you and a friend or two) and pregnancy or postpartum-focused options.
Can I get nutrition support even if I don’t live nearby?
Yes! Jennie works with clients nationwide via virtual coaching.
Let’s change the game for girls in sport. Let’s build strong women. 💪
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