How many sessions in season, what to lift for your position, whether you can lift heavy at 16. Jonah answers in seconds, for your position and your week.
Write the rugby week down first, then fit the gym into the gaps. Two short sessions a week is often enough, and one can hold things in season. If lifting leaves you flat for the match, it's probably too much.
Example answer. Real answers fit your position, your age and your week.
Jonah is an AI coach, not a person. Not a doctor or physio: for pain or any knock to the head, stop and see one. Under 16? A parent says yes first.