• Strength training helps girls build muscle, improve bone density, boost metabolism, prevent injuries, and enhance athletic performance. It also builds confidence, resilience, and body awareness—skills that benefit them both on and off the field. ​Decades of research support the safety and effectiveness of resistance training for youth, especially when properly supervised and age-appropriate. With all these proven physical, mental, and performance benefits—why wouldn’t you want your daughter to lift weights? According to the USA Weightlifting American Development Model, males aged 9-12 and females aged 8-11 are an appropriate age to get started with an Olympic lifting program (USAW, 2021). The National Strength and Conditioning Association's position statement on youth resistance training states that the same benefits associated with adult resistance training are attainable by youth (Faigenbaum et al., 2009).

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• Yes. When supervised by qualified professionals and programmed appropriately, weight training is not only safe but highly beneficial for youth. We focus on proper form, technique, and gradual progression—never on lifting heavy or trying the latest exercise showing up in your feed. ​Both the National Strength and Conditioning Association (NSCA) and USA Weightlifting (USAW) support resistance training for children and adolescents, emphasizing its role in improving strength, motor skills, injury prevention, and long-term athletic development. These organizations affirm that with qualified instruction and a well-designed program, youth strength training is not only safe—it’s one of the best things they can do for lifelong health and performance.

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• This program is for girls entering 7th grade through high school seniors. Whether they’re new to strength training or have prior experience, our program meets them where they are. 

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• We understand most student-athletes don’t get a true “off-season.” That’s why our program complements all phases of the athletic calendar—in-season, off-season, or pre-season—supporting performance and recovery without overloading them.

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• The program is designed and led by Dina Castillo, a Certified Strength and Conditioning Coach through the National Strength and Conditioning Association (NSCA), a Corrective Exercise Specialist through the National Academy of Sports Medicine (NASM), and a Certified USA Olympic Weightlifting Coach. Dina brings 23 years of hands-on experience teaching weight training and working with youth athletes. She is also an educator in Western Springs, an assistant coach at Lyons Township High School, and the Celtics Sports Performance Coach.

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• Programming is built on evidence-based principles drawn from the National Strength and Conditioning Association, USA Weightlifting, the National Academy of Sports Medicine OPT model, and current research explored through doctoral-level studies. We begin with a foundation of movement quality, progressing through strength and power phases—including Olympic-based lifts—to enhance performance and prevent injury.   We also recognize the growing concern around early sport specialization. Leading organizations— including the American Academy of Pediatrics, American Medical Society for Sports Medicine, American Orthopaedic Society for Sports Medicine, Federation of International Sports Medicine, National Athletic Trainers’ Association, and the International Olympic Committee—warn against year-round specialization due to risks like overuse injuries, burnout, mental fatigue, sleep disruption, and overall well-being (Jayanthi et al., 2019; Bank, 2022; Gabbett, 2022). Our program is designed to support the whole athlete, with training that prioritizes long-term development, well-being, and balance.

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• No. This is a common myth. Girls typically do not produce enough testosterone to “bulk up.” Instead, they gain lean muscle, strength, and body confidence.

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• While sports programs rightly prioritize technical skills and tactical decision-making, strength development often gets overlooked due to limited time or specialized training knowledge. That’s where we come in.  Our program is thoughtfully designed specifically for female athletes, with a progressive structure that builds strength and resilience. We know that female athletes are statistically more likely to experience injuries than their male counterparts—often due to strength imbalances or underdevelopment. Our goal is to close that gap through intentional, evidence-based training that supports long-term performance and health.

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Participants train 2x/week for 50-minute sessions, with a 3-month minimum commitment to ensure progress. The first 12 weeks of our youth weight training program focus on neuromuscular learning—helping athletes develop proper movement patterns, coordination, and muscle activation. This foundational phase is crucial for building safe and effective technique before progressing to heavier loads or more advanced exercises.After that, they can continue on a monthly basis. 

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Perfect! Many girls start with little or no experience. We begin with foundational movement patterns and build up from there—everyone is supported no matter their starting point.