Female Perceptions of Strength Training

Often conversations around strength training for female athlete’s can include misconceptions about the impacts on their bodies such as “getting too bulky” (Shurley et al., 2019). These historical misconceptions can lead to female athletes avoiding strength training or being more likely to use lighter weights due to the concern of appearance rather than performance (Zach and Adiv, 2016). 

It is essential that coaches provide clear education to their players to help dispel common misconceptions surrounding strength training, particularly the belief that it will lead to becoming "too bulky". A key part of this involves helping them understand the difference between bodybuilding and performance-focused strength training. Bodybuilding training typically involves isolated exercises that target specific muscle groups, with the primary goal of increasing muscle size. This style often uses high repetitions and training to muscular failure, focusing on aesthetics rather than functional and performance outcomes. In contrast, performance-focused strength training is designed to enhance athletic performance. It emphasises multi-joint, compound movements that develop overall strength, power, and movement efficiency. These qualities are crucial in rugby, where players must sprint, tackle, and withstand repeated physical collisions.

While hypertrophy-style training does form part of an athlete’s strength program, particularly to support gains in strength and force production, it is typically confined to the off-season. The limited duration and volume of hypertrophy training in athletic programs are not sufficient to cause the extreme muscle growth associated with bodybuilding. By understanding these differences, female players can feel more confident engaging in strength training, recognising its vital role in performance enhancement and injury prevention, without fear of compromising their physique or femininity.

Performance standards

Normative data can play a key role in female players' development and performance monitoring. It provides a benchmark for anthropometric, strength, power and speed characteristics, allowing coaches to assess where an individual athlete stands relative to elite standards. Having a greater understanding of the position-specific demands of rugby enables more precise training prescription, talent identification and return-to-play protocols. More recent research outlines key normative data for female International rugby union players and is outlined in Table.5 below (Woodhouse et al., 2022).

Table 5. Anthropometric and Performance Normative Data for International players 

Anthropometric and performance characteristics vary significantly across playing positions in rugby union, reflecting the unique physical demands of each role. For example, props are typically the heaviest players, using their mass and strength to anchor the scrum and dominate physical contests. Locks tend to be the tallest athletes, enabling them to excel in lineout contests. Back row forwards are often required to strike a balance between size and cardiovascular fitness, allowing them to contribute effectively at both the breakdown and in open play.

In the backline, scrum-halves are usually the smallest players but possess high levels of aerobic fitness and speed, enabling them to move quickly between phases and distribute the ball efficiently. Inside backs are generally taller and heavier than other backs, helping them to dominate collisions in the midfield. In contrast, outside backs are often the fastest players on the field, combining speed with endurance to cover large distances and exploit space in attack and defence.

The considerable variation in normative anthropometric and performance data across positions highlights the importance of individualised training approaches. Conditioning programs should be carefully tailored to match the specific physical and performance requirements of each position, ensuring players are optimally prepared for the demands of their role within the team.

Coaching Tips:

• Ensure athletes master proper technique before progressing to heavier weight or more advanced techniques.
• Use structured progression models to increase intensity over time.