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Use the links below to select general strengthening and rehab exercises for various parts of the body. We also have information on stretching, core stability and pilates. View the individual injury for specific injury rehab programs first. The exercises below can also be used for injury prevention and improving general sports performance.
In order to improve strength, you must follow a set of training principles, which apply to improving all disciplines of fitness:
The overload principle states that in order to improve you must do more than you have before. For example, if you continue to lift the same weight, with the same reps, your strength will stay the same. To improve, you should either increase the weight being lifted, or the number of reps you perform.
If you are training for a specific sport, you should train the muscles which are heavily relied upon and also in the same way in which they will be used. For example, a rugby player will need explosive strength and power, whereas a marathon runner would need strength endurance.
This principle states that if you stop training, the benefits gained will be reversed. Basically use it or loose it! Even if you have a two week holiday for example, you will notice a difference and should recommence training a weight below where you left off.
Varying your training will help to keep your motivation and challenge your body in different ways. Remember a change is as good as a rest!
You need enough rest to allow your muscles to recover. If you don't get enough rest you may be overtraining and you will not see the benefits. If you are new to weight training you should aim to train at least twice a week and no more than every other day. People with experience of weight training may train 5 days a week, but will never train the same muscle group on consecutive days.