Benchmarks
Baseball Player Weight by Age
4 min readUpdated July 15, 2026
Adding lean mass is one of the most reliable ways to increase exit velocity and pitching velo — but doing it wrong (adding fat or lifting without a plan) can slow you down and increase injury risk.
Weight benchmarks by age
10U
70–95 lb
12U
90–130 lb
14U
115–160 lb
High school
150–200 lb
College
180–220 lb
How to safely gain mass
Eat in a small caloric surplus (300–500 above maintenance), prioritize 1g of protein per pound of bodyweight, and lift 3–4x per week with progressive overload. Expect 1–1.5 lb of lean mass per month — anything faster is usually fat.
Frequently asked questions
How much weight should I gain in a year?+
A 15–16 year old can safely add 15–25 pounds of lean mass in a year with structured training and nutrition.
Related resources
Track your own progress
Log your metrics, follow a personalized program, and see your gains over time.
Start free