Cristiano Ronaldo’s training routine: a role model

After a 20-year career, Cristiano Ronaldo remains an exceptional athlete. For this, there is no magic formula, just intensive and regular training.

Physical characteristics of Cristiano Ronaldo

At 38, the Al Nassr and Portugal star retains athletic abilities comparable to those of most younger players. Capable of jumping 2.10 m to score with a header, the physical tests carried out upon his arrival at the Juventus Turin had impressed the fitness coaches of the «Old Lady» (the Italian team’s nickname). His muscle mass had been estimated at 50 % and his body fat at just 7 %.

Principles of Cristiano Ronaldo’s training

Cristiano Ronaldo is known for his dedication to training. To reach and maintain this level, CR7 trains individually every day in addition to group sessions with his teammates. In total, he trains twice a day, six days a week, and devotes around 5 hours a day to training.

His training is based on a balance between strength and cardio. He does a lot of bodyweight work with basic calisthenics exercises and with dumbbells. He regularly organises his sessions as circuit training.

The specific objectives of Cristiano Ronaldo's training:

– Maintain muscle mass
– Improving strength and stamina
– Preventing injuries

CR7 strength training exercises

Here are the weight training exercises that Cristiano Ronaldo usually does in the gym:

• With dumbbells:
  • Stiff-legged deadlift
  • Bench press
  • Seated overhead press
  • Side vents
  • Squat
• Without dumbbells:
  • Dips
  • Pumps
  • Single-arm rowing
  • Single leg stability ball hamstring curl
  • Side jumps
  • Bench jumps
  • Slots
  • Alternating side lunges with jump squats
  • Heel touches
  • Crunch
  • Donkey kick (glutes)
  • Squats
  • Plank (various variations)
  • Superman

Cristiano Ronaldo usually performs 3 sets of 10 to 12 repetitions for each weight training exercise. He gradually increases the weight over time. Each of Cristiano Ronaldo's training sessions lasts around 2 hours. He dedicates about 1 hour to weight training and 1 hour to cardio.

Technical exercises

As well as physical training, Cristiano Ronaldo undergoes individual technical sessions, practising football-specific exercises such as shooting, passing and dribbling.

Cristiano Ronaldo’s tips for staying in shape

Cristiano Ronaldo’s training routine is a true role model for all athletes, professional or amateur. It is based on a balance between strength and cardio, combining bodyweight exercises and dumbbell workouts. This demanding training routine allows him to stay fit at 38 years old and remain one of the best players in the world. To stay in shape, he gives these three tips:
– To train regularly
– Vary the exercises
– Listen to your body and don't push yourself

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