Puberty can make a familiar body feel unfamiliar.

An athlete may grow quickly, notice changes in body shape, experience a menstrual period, feel temporarily less coordinated, or compare herself with teammates developing at different rates.

These changes do not mean she is becoming less athletic. They mean her body is developing—and development requires time, support, fueling, and appropriate training.

Every Athlete Develops on Her Own Timeline

Two athletes of the same age may differ significantly in height, strength, coordination, menstrual development, and training experience. Chronological age does not tell us everything about readiness.

Early and late development can each create challenges. One athlete may suddenly feel bigger or stronger than her peers. Another may worry that she is behind. Neither timeline determines long-term athletic potential.

Growth Can Temporarily Change Movement

During rapid growth, bones, muscles, tendons, and the nervous system are adapting. Changes in limb length, body proportions, center of mass, and mass distribution may temporarily influence balance, timing, leverage, and coordination.

An athlete may say, “I feel awkward,” or struggle with a skill that previously felt automatic. That does not mean she has lost her ability. Her body may be learning to organize movement with new proportions.

Training can help her explore those changes through progressive strength, jumping, landing, balance, and sport-specific practice.

Body Changes Are Not a Performance Failure

Puberty may bring changes in breast development, hips, body fat, muscle mass, skin, and menstruation. These are normal parts of development, but sport culture and social media can make them feel like problems.

Adults should be careful about commenting on an athlete’s weight or shape—even when intended as a compliment. A changing body does not need to be “fixed.”

Better conversations focus on:

• How the athlete feels
• Energy and recovery
• Strength and skill development
• Comfort in uniforms and sports bras
• Menstrual health
• Confidence and enjoyment

Strength Training Supports Development

Age-appropriate resistance training can help adolescent athletes develop strength, coordination, confidence, and physical capacity.

The program should be supervised appropriately and progressed according to skill and readiness. Young athletes do not need random high-volume workouts or punishment exercise. They need coaching, consistency, and opportunities to learn.

Fuel Growth and Sport

Adolescent athletes need energy for both development and training. Skipping meals, restricting food groups, or trying to maintain a body from before puberty can interfere with health, recovery, and performance.

Consistent meals and snacks help support school, practice, growth, menstrual health, and bone development.

Persistent fatigue, menstrual changes, repeated injuries, or anxiety around food should be discussed with a parent or trusted adult and qualified healthcare professionals.

Confidence May Change Too

An athlete’s confidence can shift as her body changes, competition increases, and social comparison becomes more intense.

Confidence is supported when adults:

• Recognize effort, preparation, courage, and leadership
• Avoid comparing bodies or developmental timelines
• Create space for questions about periods and health
• Provide uniforms and equipment that fit comfortably
• Allow athletes to learn through mistakes
• Make sport about more than appearance or recruiting

The Transition to College

College can bring new training volumes, strength programs, academic pressure, travel, food environments, healthcare systems, and independence.

Before that transition, athletes should practice skills such as:

• Communicating pain or health concerns
• Planning meals and snacks
• Understanding menstrual health
• Asking coaches why a program includes certain work
• Balancing training, school, sleep, and social life
• Knowing when and where to seek help

Self-advocacy is a performance skill and a life skill.

Your Body Will Continue to Change

High school and college are not the final versions of an athlete’s body. Bodies continue to change through adulthood and may change with training, health, pregnancy, postpartum recovery, perimenopause, menopause, injury, and life circumstances.

This is not a warning that an athlete’s best days are limited. It is an invitation to build adaptable habits and a respectful relationship with her body.

Future Female Athlete University resources will explore pregnancy, postpartum return to sport, and training through perimenopause and menopause in greater depth.

Growing Into More Than an Athlete

Development is not only physical. During these years, female athletes are learning how to communicate, lead, respond to challenges, and make decisions about their health.

The goal is not to rush an athlete through change. It is to help her understand that her changing body remains capable, trainable, and worthy of support.

This article provides general education. Concerns about growth, menstruation, pain, nutrition, or development should be discussed with a qualified healthcare professional.

Evidence resource: Growth, Maturation and Injury in Youth Athletes