Yes, high school and older pitchers should keep lifting during the season, just with less volume than the offseason. A common plan is about two short, full-body sessions a week (roughly 30 to 40 minutes), with the main lift the day after he pitches and nothing heavy the day before. Focus on legs, core, upper-body balance, and mobility, and let his required rest days come first.
A lot of pitchers work hard in the weight room all winter, then stop the day the season starts. The logic sounds reasonable: save energy for games, don’t risk being sore. The problem is that strength fades when you stop training it, and for a pitcher, it tends to fade right when the season matters most.
Here is whether pitchers should lift during the season, how often, and how to schedule it around pitching so it helps instead of hurts.
“The offseason builds the strength. The in-season lifting keeps it.”
Less volume, smart timing, every week.The short answer: yes, but less
For high school and older pitchers, most strength coaches recommend continuing to lift during the season, just with less volume than the offseason. The goal changes from building strength to maintaining it. The good news is that maintaining strength takes much less work than building it did.
Why it matters: the strength he built over the winter helps him hold velocity, stay healthy, and keep his mechanics together deep into games and late into the season. Stop training it entirely, and by the playoffs much of that work can be gone. Our guide on building pitching stamina explains why a stronger body tires slower.
How often, and for how long
About two sessions a week
Two short, full-body sessions is a common in-season plan for high school pitchers. Some do a third, lighter one.
Short and focused
Roughly 30 to 40 minutes. In-season lifting is maintenance, not a marathon.
Lower volume, solid form
Fewer sets than the offseason, no max-out attempts, and no brand-new exercises that leave him unusually sore.
Scheduling it around pitching
Timing is the part that makes or breaks in-season lifting. The general rule: the hardest session goes the day after he pitches, and nothing heavy goes the day before.
| Day | For a once-a-week starter |
|---|---|
| Pitch day | Pitch. Recovery work after. |
| Day 1 | Main full-body lift. |
| Day 2 | Light movement and mobility. |
| Day 3 | Second lift, moderate. |
| Day 4 | Movement work, light catch. |
| Day 5 | Light session or bullpen. |
| Day 6 | Easy day. Ready to pitch. |
That’s a common structure, not a rule. A reliever who throws short outings a few times a week can train more like a position player, with at least one session landing the day after he throws. Whatever the plan, his required rest days come first. Our free pitch count calculator shows how many days he needs after each outing, which makes it easier to plan lifts around them.
What to emphasize
- Legs and core. The lower half and trunk power the delivery. Keep training them.
- Upper-body balance and arm care. Back, rotator cuff, and shoulder blade work that supports the throwing arm, at sensible loads.
- Mobility. Hips, trunk, and shoulders that move well, especially as the season wears on.
- Recovery. Sleep and food matter more in-season than any single exercise. Our guide on recovering after pitching covers the basics.
What about younger pitchers?
For younger kids, in-season “strength work” can simply mean bodyweight exercises, sprinting, jumping, and playing other sports. Supervised, form-first training is safe at a young age, and it doesn’t stunt growth (we cover that worry in will lifting weights stunt his growth). Our strength training guide for youth pitchers covers what’s appropriate at each age.
Signs the plan is too much
If he’s sore going into his start, his velocity is dropping as the season goes on, or he feels flat on game days, the in-season plan may be too heavy or too close to pitching. Cut the volume, move the heavy day, and protect the rest. Never trade a healthy arm for a number, including the number on the bar. And if his arm hurts, he stops and you see a doctor.
Strength only helps if the delivery can use it. A free evaluation breaks his mechanics down frame by frame and shows whether his legs and core are powering the throw or his arm is doing the work. Start his free evaluation.
The bottom line
Pitchers should keep lifting during the season, just less: about two short, full-body sessions a week, with the main lift the day after he pitches and nothing heavy the day before. Focus on legs, core, upper-body balance, and mobility, keep the volume low and the form solid, and let his required rest days come first. Younger kids can keep it to bodyweight work and other sports. The offseason builds the strength. The season is when you keep it.
Common questions
Should pitchers lift weights during the season?
For high school and older pitchers, yes, with less volume than the offseason. In-season lifting maintains the strength built over the winter, which helps with velocity, durability, and holding mechanics late in games and late in the season.
How many times a week should a pitcher lift in season?
About two short, full-body sessions a week is a common plan for high school pitchers, sometimes with a third lighter session. Sessions of roughly 30 to 40 minutes with lower volume are usually enough to maintain strength.
Should a pitcher lift the day before he pitches?
Generally not heavily. The usual approach is to put the main lift the day after pitching and keep the day before his start easy, with light movement or mobility work only.
Should pitchers lift the day after they pitch?
Yes, that’s often the best day for the main in-season lift, because it’s the furthest point from his next start. Keep it controlled, and pair it with good recovery habits.
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