Who says training has to stop when the season ends or during the holidays? We show you that you don’t need a gym, to keep working all your muscle groups and stay in shape, in the comfort of your home.


Resistance training is great for targeting a number of muscle groups, functional strength and flexibility and injury prevention. What is even better is that resistance training is universally beneficial making it suitable for all fitness or strength levels. In fact, all good fitness programmes should include some resistance training.


What is resistance training?


Resistance training involves putting light strain on the muscles by exerting them to additional pressure such as an extra weight or a force for a period of time that opposes normal movement.


The core advantages of resistance training relate to muscle strengthening. This benefits rugby players in a number of ways:


  • Provides for greater endurance
  • Helps to maintain flexibility and balance abilities
  • Allows for positive muscle tone development
  • Reduces the chance of injury in training
  • Helps develop better posture
  • Enhances performance in normal daily tasks


Resistance training debunked


Believe it or not, many basic exercises are considered resistance training; including squats, push-ups, pull-ups, planking, lunges, sit-ups and jumping jacks. If these kinds of exercises bore you – it is worth investing in a medicine ball, stability ball, bosu ball, skipping rope or resistance bands.


  • Medicine balls – Incorporating holding, throwing or catching a medicine ball in an exercise set is beneficial in improving functional strength in arms and shoulders, as well as overall athletic ability and can be incorporated into a number of various exercises, acting as a weight to increase the intensity of the exercises.
  • Stability balls – These can also be included into exercises such as push-ups, squats and planks to improve strength, cardio-endurance and balance.
  • Bosu balls – Bosu balls are fun and effective for building core muscle strength and improving balance abilities and coordination.
  • Skipping ropes – A skipping rope is a simple way to increase agility and overall fitness.
  • Resistance bands – Resistance bands come in different strengths allowing anyone to use them and improve by moving up the chain of resistance. They are very versatile and can be used for a number of different resistance exercises. A quick Google or YouTube search will show you all the wonderful things you can try.


Remember that resting between exercise sets and giving your muscles time to recover between training sessions are important parts of your training schedule.