Is strength training safe for teenage girls?

Yes, when it is well coached. The 2014 International Consensus position statement on youth resistance training, reviewed and endorsed by leading sports medicine, exercise science and paediatric organizations, supports it when programs are designed for the young person and supervised by qualified professionals. That is how I coach: technique first, small steps up in load, and no max-out testing.

Does lifting weights stunt a teen's growth?

The 2014 consensus statement found no evidence that properly supervised resistance training harms growth. Poor technique, too much load too soon and unsupervised sessions are the real risks, which is why teens train with coaching and a gradual plan.

My daughter has irregular or missed periods. Can she still train?

Start with her doctor. Irregular or missing periods can have many causes, and I do not diagnose them. Low energy intake relative to training can disrupt periods and bone health, which is why a medical check comes before more training. Once her provider is involved, I build the training around their guidance.

Do you put teens on diets or calorie targets?

No. I focus on training, technique, confidence and building strength. For nutrition questions with a teen, I suggest working with her pediatrician or a registered dietitian.

Where do you train, and what does it cost?

I coach in Dallas, TX, out of Recess. For people new to Recess, in-person training is $100 per session, and remote coaching is $129 to $349 per month, depending on the tier. See the services page for details. Teens under 18 train with a parent or guardian's consent.

Strength Training for Teen Girls in Dallas

I'm Raven “Rae” Marsh, a Dallas strength coach who builds programs around hormones and life stage. This page is for teenage girls and the parents who are helping them find a coach, whether she is an athlete who wants to get stronger, a beginner who wants to feel confident in a gym, or a teen managing a hormonal diagnosis who needs training built around it.

What I do for teenage girls

I teach technique before load

Every program starts with how to move well: squat, hinge, push, pull and carry. We add weight in small steps, only when form stays clean. The goal is a lifter who understands what she is doing, not a number on the bar.

I coach the person, not just the workout

Teen girls get a lot of confusing messages about their bodies. I keep sessions about strength, skill and confidence. I do not use weight-loss talk, body shaming or punishment workouts.

I keep growth and cycles in mind

Bodies change quickly through puberty, and energy, sleep and cycles can swing from week to week. I plan training that flexes with that, and I encourage open communication with parents and her doctor.

I work alongside parents and providers

For teens, a parent or guardian is part of the plan. If a teen has a diagnosis or a doctor's guidance, I train within it. I am not a clinician and I do not diagnose or treat medical conditions.

Raven Marsh in a forearm headstand with one leg lifted on the turf at Recess Fitness Club in Dallas

Hormonal diagnoses and other situations

I also coach women of any age with hormonal conditions that are not covered on their own page, such as thyroid conditions or endometriosis, and teens with a diagnosis like PMOS. For each one, I ask for your provider's guidance first and train within it. For PMOS in particular, see my page on PMOS (formerly PCOS) strength training.

If a teen has missed periods, constant fatigue, repeated injuries or stress fractures, the first step is a medical visit, not more training. These can be signs of low energy availability, which the International Olympic Committee describes as relative energy deficiency in sport. I will tell you plainly if I think training should pause until a provider weighs in.

Who it's for

Teenage girls who want to get stronger or learn to lift, athletes who want to be more resilient in their sport, and teens with a hormonal diagnosis. Beginners are welcome. A parent or guardian completes the application and consents to training for anyone under 18.

How to get started

Apply to train so we can talk through her goals, her history and what she wants from training. Parents are welcome on the call.

The research behind how I train

I build programs from the evidence, and I'm honest about where it is strong and where it is limited. According to PubMed, this is what the research shows.

Youth resistance training is supported when it is well run

The 2014 International Consensus position statement on youth resistance training was adapted from the UK Strength and Conditioning Association position statement and reviewed and endorsed by leading sports medicine, exercise science and paediatric organizations. It supports resistance training for young people when programs are designed for their stage of development and supervised by qualified professionals.

Low energy availability is a medical issue, not a training problem

The IOC's 2023 consensus statement on relative energy deficiency in sport (REDs) describes how not eating enough for the energy you use can harm health and performance in female and male athletes. It is the reason I send missed periods, constant fatigue and repeated injuries to a doctor first.

Where the evidence is thin

There are few studies on strength training for teen girls with specific hormonal diagnoses. For those situations I rely on your provider's guidance and on general principles from the research, and I will not claim more than the evidence supports.

According to PubMed. Sources: Lloyd et al., British Journal of Sports Medicine, Position statement on youth resistance training: the 2014 International Consensus (2014). Mountjoy et al., British Journal of Sports Medicine, 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs) (2023).

Related training

Looking for something else? See my pages on PMOS (formerly PCOS), perimenopause and menopause, prenatal personal training and postpartum personal training in Dallas, or browse all services and pricing. For the bigger picture, read what hormone-informed strength training means.

Where I train

I coach in Dallas, TX, out of Recess Fitness Club (5706 E Mockingbird Ln, Dallas, TX 75206). In-person sessions are at Recess. New to Recess? Your first session is a free trial. Already a Recess member? Book with me through Recess. Lower Greenville, Lakewood, Knox-Henderson, SMU, University Park and Highland Park are all a short drive from Recess. Not in Dallas? I also offer remote coaching.