7 Benefits of Playing Rugby

Rugby is often called a 'thoroughbred' sport because it demands every physical attribute: speed, power, endurance, and tactical intelligence. While known for its physicality, the true benefits of playing rugby lie in its unique combination of aerobic and anaerobic conditioning — engaging every major muscle group while fostering elite-level teamwork.

Whether you're looking to improve cardiovascular health or build mental resilience, rugby provides a high-impact solution for total body transformation.

What are the Benefits of Playing Rugby?

We break down the individual benefits of playing rugby below.

1. Physical Benefits

A sport like rugby has physical benefits. For example, muscle development, as the physical nature of rugby requires the use of all major muscle groups. From the legs and core to the upper body, rugby players develop a well-rounded physique. The sport's dynamic nature also helps to improve muscle strength, power, and flexibility.

Additionally, the controlled physical contact in rugby places 'positive stress' on the skeletal system. This stimulates osteoblast activity, increasing bone mineral density and significantly reducing the risk of osteoporosis later in life.

Unlike gym machines, rugby requires functional strength. From the 'drive' in a scrum to the 'explosive power' of a tackle, you are building a resilient posterior chain and core stability.

2. Cardiovascular Health

Rugby is a high-intensity sport that demands constant running, tackling, and passing. This intense physical activity helps to strengthen the heart and improve cardiovascular endurance. Regular rugby playing can reduce the risk of heart disease, stroke, and other cardiovascular ailments.

Rugby mimics interval training (HIIT). The constant shift between sprinting and jogging forces the heart to adapt rapidly, improving VO2 max and stroke volume more effectively than steady-state running.

3. Injury Prevention

While rugby is a contact sport and injuries can occur, regular training and proper technique can help to reduce the risk of injuries. Rugby players often learn proper tackling and rucking techniques, which can help to protect themselves and their teammates. And there are benefits to working out sore, which is a common side-effect of the sport.

If we look at agility, dodging opponents at high speeds hones your spatial awareness (proprioception). This sharpens the nervous system’s ability to communicate with your muscles, improving reflexes used in daily life.

4. Mental Benefits

There are a few mental benefits to playing rugby that we want to highlight, such as stress reduction. Engaging in physical activity, such as rugby, has been shown to reduce stress levels. The physical exertion and camaraderie involved in the sport can help to clear the mind and improve overall mood.

Improved self-esteem is another mental health benefit of playing rugby. Rugby is a team sport that fosters a sense of belonging and accomplishment. Success on the field can boost self-esteem and confidence.

5. Discipline and Teamwork

Rugby requires discipline, commitment, and teamwork. Players learn to work together towards a common goal, which can translate to other areas of life. Additionally, playing rugby helps develop mental toughness. The physical and mental challenges of rugby can help to develop mental toughness. Players learn to overcome adversity, persevere through difficult situations, and bounce back from setbacks. As rugby is pretty structured when playing, you don’t need to worry much about a morning versus evening workout cadence. 

If we break this down further, you might be wondering if you need to be in peak shape to start? Not at all. Rugby is the vehicle to get you into shape. Most local clubs have developmental tiers for those just beginning their fitness journey.

6. Social Benefits

Rugby is often a community-based sport that fosters strong bonds between players, coaches, and fans. Playing rugby can provide a sense of belonging and connection to a larger community. This also leads to camaraderie as the sport encourages teamwork, respect, and sportsmanship.

As far as social benefits of rugby go, one of the most powerful aspects of rugby is its morphological inclusivity. In many sports, being 'too small' or 'too heavy' is a barrier. In rugby, those traits are assets. The sport celebrates diversity, proving that every body type has a vital, strategic role on the field, which drastically boosts body positivity and self-esteem.

7. Leadership Development

Rugby often provides opportunities for leadership development. Players may take on leadership roles on the field or in the community, helping them to develop important leadership skills.

But what if you're a beginner? Modern clubs prioritize 'Rugby Ready' programs that focus on technique, neck strengthening, and safe falling before any full-contact play begins. Not only does this teach you the basics of rugby, but it sets you up for leadership development if you are interested in that aspect of the sport.

Beyond the Rugby Field

The benefits of playing rugby extend beyond the physical and mental aspects. Rugby can also teach important life skills such as discipline, teamwork, resilience, and sportsmanship. These skills can be valuable in both personal and professional life.

Whether you are a seasoned rugby player or just starting out, the sport offers a wide range of health benefits. From improved cardiovascular health to enhanced mental well-being, rugby is a rewarding and fulfilling activity that can benefit people of all ages and fitness levels. If you’re ready to start playing, take a look at rugby clubs near you to get started.

Editor's Note: This post has been updated for accuracy and current best practices.