The gym should be where rugby players build the strength, power, and resilience needed to dominate on the pitch.
But too often, we see players wasting time, chasing hype, or following cookie-cutter routines that have nothing to do with improving rugby performance.
At Rugby Renegade, we’ve spent years coaching players at every level—from grassroots to pro—and we’ve seen the same mistakes again and again.
Let’s bust 5 common gym myths that might be holding you back—and show you what to do instead.
💣 Myth #1: “You need to max out to get stronger”
We get it—hitting a new PB feels good.
But constantly testing your 1-rep max isn’t the same as training to get stronger. In fact, maxing out too often:
Increases injury risk
Hammers your nervous system
Leaves you with nowhere to go in a training cycle
✅ The truth: You build strength by training with submaximal loads consistently over time using smart progression—not by grinding out singles every week.
🏋️ Myth #2: “You have to do Olympic lifts”
Olympic lifts (like the clean and snatch) are great if you’re technically proficient and well-coached. But for most rugby players?
They’re complex, hard to learn, and often poorly executed.
✅ The truth: You don’t need Olympic lifts to develop power. Alternatives like trap bar jumps, heavy sled pushes, med ball throws, and explosive lifts do the job with less risk and more transfer to the game.
🧠 Myth #3: “If you’re not sore, it didn’t work”
Chasing DOMS (delayed onset muscle soreness) is a rookie mistake. Soreness is a side effect of novelty, not progress. If you’re constantly sore, you’re more likely to:
Underperform in training
Increase risk of injury
Struggle to recover between sessions
✅ The truth: The goal is consistent progress, not constant soreness. You should leave most sessions feeling like you could do more—not like you’ve been hit by a bus.
📈 Myth #4: “Progress has to be fast or it’s not working”
It’s easy to get impatient. But strength takes time. Chasing rapid gains often leads to:
Overtraining
Injury
Hitting plateaus early
✅ The truth: The best results come from small, steady improvements—like adding 2.5kg to a lift every few weeks. It might seem slow, but over a season? That’s game-changing.
🔁 Myth #5: “You should switch programs often to avoid plateaus”
Program hopping is one of the fastest ways to stay weak. If you’re changing your workouts every week, you’re never giving your body a chance to adapt.
✅ The truth: Boredom is not the enemy—inconsistency is. Great athletes get strong by sticking with the basics, training with intent, and progressing over time.
Final Thoughts: Don’t Train Harder. Train Smarter.
If any of these myths have been holding you back, now’s the time to reset.
You don’t need fancy lifts, brutal soreness, or a new program every week.
You need smart, consistent training that’s built for rugby performance—with progression, recovery, and real-world results in mind.
That’s exactly what you get inside the Rugby Renegade Membership.
👉 Join today and get access to:
✅ Structured strength & conditioning plans
✅ Rugby-specific progressions that actually work
✅ Expert coaching and support
✅ A community of athletes training with purpose
Train smarter. Get stronger. Play better.
🔥 Join Rugby Renegade today and start training like a pro! 🔥
