Cristiano Ronaldo’s Workout Routine: The Secrets Behind His Fitness

Cristiano Ronaldo is one of the greatest athletes of all time, known not only for his skill on the soccer field but also for his incredible fitness and longevity.

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Even in his late 30s, Ronaldo continues to perform at the highest level, thanks to a strict workout routine and disciplined lifestyle.

Here’s a breakdown of how the legendary footballer maintains his peak physical condition.

Ronaldo’s Physical Stats
Age Height Weight
38 6’2″ (187 cm) 187 lbs (85 kg)

Weekly Training Routine

While Ronaldo’s routine varies, here’s a typical week reflecting his commitment to strength, cardio, and recovery:

Ronaldo’s Weekly Training Routine
Day Workout Description
Monday Strength training (upper body) and targeted weightlifting for power and muscle growth. Includes push-ups, bench presses, and planks.
Tuesday High-Intensity Interval Training (HIIT) and sprints. Cardio sessions include intervals on the treadmill or outdoors.
Wednesday Core workout session including Russian twists, hanging leg raises, and knee tuck jumps. Flexibility exercises like dynamic stretching to improve balance.
Thursday Strength training (lower body), such as squats, deadlifts, and explosive movements like box jumps to enhance agility and speed.
Friday Tactical soccer drills with the team and swimming for endurance. Gym session includes light cardio and mobility work.
Saturday Recovery-focused day with yoga, Pilates, and cryotherapy sessions. Includes foam rolling and massage therapy to aid muscle recovery.
Sunday Rest day or light cardio such as cycling or a casual swim.

This personal workout plan is designed to complement Ronaldo’s training sessions with his team, highlighting his exceptional dedication to fitness and recovery.

1. Strength Training

Ronaldo’s workout routine includes a mix of exercises to build strength and power. These exercises target different muscle groups to ensure a balanced physique. He typically engages in strength training five times a week, often in the morning to maximize his energy levels.

  • Weightlifting: Ronaldo focuses on exercises like squats, bench presses, and deadlifts to build muscle and strength.
  • Bodyweight Exercises: Push-ups, pull-ups, and dips are part of his routine to improve functional strength.
  • Explosive Movements: Plyometric exercises like box jumps and medicine ball throws help enhance his speed and agility.

2. Cardiovascular Fitness


To maintain his endurance and stamina, Ronaldo incorporates a variety of cardio exercises into his routine. He dedicates four to five days a week to cardio, with sessions lasting 25-30 minutes.

  • High-Intensity Interval Training (HIIT): Short bursts of intense effort followed by rest periods improve his aerobic and anaerobic capacity.
  • Running: Regular sprints and long-distance runs ensure he’s match-fit and able to perform for 90 minutes or more.
  • Cycling and Swimming: Ronaldo also includes low-impact cardio to reduce strain on his joints while improving endurance.

3. Core Workouts

Ronaldo’s core strength is key to his balance, stability, and explosive movements on the field. He spends about 20 minutes per session on core exercises, which he includes in almost every workout day.

  • Planks: To strengthen his abdominal muscles and improve overall stability.
  • Leg Raises: Targeting the lower abs.
  • Russian Twists: Enhancing rotational strength for powerful shots and passes.

4. Flexibility and Mobility

Flexibility plays a crucial role in preventing injuries and maintaining peak performance. Ronaldo dedicates time to stretching and mobility work daily, especially during his evening sessions or as part of his cooldown routine.

  • Yoga and Pilates: These practices improve flexibility, balance, and muscle control. He practices them once or twice a week.
  • Dynamic Stretching: He includes stretches as part of his warm-up to prepare his body for intense physical activity.
  • Foam Rolling: Aiding in muscle recovery and reducing soreness.

5. Recovery and Rest

Credit: Christiano Ronaldo

Recovery is as important as the workout itself. Ronaldo follows strict recovery protocols to ensure his body is ready for the next game or training session. He also structures his workouts to avoid overtraining, with Sunday typically being his rest day.

  • Cryotherapy: Ronaldo has invested €45,000 in a cryotherapy chamber for at-home recovery. This chamber uses temperatures as low as -160°C to help muscles recover and build strength. He undergoes two three-minute sessions weekly.This advanced recovery method requires the delivery of liquid nitrogen canisters to maintain the system. Ronaldo discovered cryotherapy at a local gym and adopted it for its benefits in reducing inflammation and improving conditioning.
  • Massage Therapy: Relieving muscle tension and improving blood circulation.
  • Sleep: Ronaldo prioritizes quality sleep, aiming for 8-10 hours per night to allow his body to recover fully.
  • Naps: The superstar takes five naps a day, emphasizing the importance of sleep in maximizing his recovery and performance. “Proper sleep is really important for getting the most out of training,” he says. “Sleep helps muscles recover, which is really important.“

Physique Analysis

A recent test revealed that Ronaldo’s physique is comparable to an athlete 14 years younger than him.

His body fat is just seven percent, significantly lower than the average footballer’s 11 percent.

Additionally, Ronaldo boasts an impressive 50 percent muscle mass, further solidifying his status as one of the most finely tuned athletes in the world.

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