Cristiano Ronaldo’s Workout Routine & Training- 5 Practices Young Footballers Should Follow

Published 01/25/2024, 9:19 AM EST

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Hard work, dedication, and fitness are synonymous with Cristiano Ronaldo. There is hardly another player who can turn back the clock, like the Portuguese star who scored over 400 goals after turning 30. Most top players don’t even come close in the entirety of their careers. A recent testimony from Al Nassr’s nutritionist read, “Cristiano takes good work to another level and is an object of study of what to do and how to do it in order to reach the highest level of performance.” Ronaldo’s work ethics are second to none. Right from entering the pitch earlier than anyone else for training to working with all the professionals to improve fitness, Ronaldo does it all.

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Additionally, even the most talented athletes around the globe look up to him, including youngsters like Vinicius Junior and Kylian Mbappe. Erling Haaland earlier said that he took up soccer because of the legend. Further, cricket icon Virat Kohli was inspired by his fitness too. But what makes the 38-year-old so fit and laudable? Here are the five takeaways young soccer players can learn from Ronaldo’s fitness journey.

Five practices young players can take away from Cristiano Ronaldo


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1) Discipline and mental strength

The Portuguese captain is known for following a strict routine. No matter what the situation is, the player makes sure he works effortlessly towards his goals. The star once said, “If you’re not disciplined, forget it,” and as he is 38 years old, Ronaldo makes sure he doesn’t skip his workout, his diet, and also his winning mentality. Ronaldo finished 2023 with 53 goals, claiming that he has many more days to go.

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One of United’s best center backs, Rio Ferdinand, once heaped praise on CR7, praising his dedication and being ahead of the curve. He recalled a time he went to Ronaldo’s house and saw a bunch of people and said,  “‘Cris, who are all these people?’ He said, ‘that’s my personal masseur, my nutritionist, my doctor, my physio, my chef…'” He further added, “So, he had all these people and back then no one was doing that in the game. So, he was a visionary in that sense.”


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2) On-the-field training

Ronaldo is also meticulous about the way he practices. The superstar is a reputed sprinter, making long and incredibly high jumps for headers. The highest jump ever by the Al Nassr captain was recorded to be a monstrous 2.93 meters. All this is owed to his training on the field. Starting off with a warmup, Ronaldo takes a few rounds around the ground.

The player then follows it up with muscle stretches and a cardio workout. Then the star arrives at the main training with intense drills in a match-type set-up, sprints, and cardio, along with practicing skills like dribbling and shooting. But that is not the end; after all the training on the pitch, Ronaldo does work out in the gym.

3) Workout

Cristiano Ronaldo is a fitness giant who works out five times a week. Ronaldo’s former teammate and Manchester United legend, Paul Scholes once discussed Ronaldo’s work ethic with Premier League Productions, explaining what set the number 7 apart:, “Cristiano did all of his practicing before and after training and also made sure he was stronger for the Premier League by going into the gym afterwards. I’ve never seen a more professional person.”

The highest goal scorer in the world makes sure he has adequate strength even at the latter stage of his career. Hitting the gym with a variety of exercises, including weightlifting, deadlifts, and bench presses. This, along with his strict diet, aids the talisman in muscle growth as well as strength.

4) Diet

Ronaldo’s most impressive feature is his diet. The 5-time Ballon d’Or winner makes sure to avoid junk and processed foods and says a strict no to alcohol. His diet involves foods with low fat and high and lean protein, like tuna, chicken, salads, and whole grains like quinoa and fruits. However, the star confessed to having a rare cheat day with pizza, and his favorite dish is Bacalhau a Bras. Finally, the star makes sure he gets adequate rest.


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Patrice Evra, former Manchester United full back and Ronaldo’s former teammate recalled the time during their days at United when the Portuguese had invited him for lunch. Talking in the ITV 2018 World Cup podcast, he joked, “I would give advice to anybody, when Cristiano invites you for lunch at his house, just say no.” He hilariously recalled the moment, stating, “At the table there was only salad and plain white chicken so I was like ‘okay…’ and water, not any juice.” He continued, “We started eating and I was thinking some big meat would be coming after that but there was nothing.” Further explaining what transpired after lunch, Evra narrated, “He had just finished and he stood up and he started playing with a ball, doing some skills and he said: ‘Let’s do some two touch.’ We start playing two touch. After that he said let’s go to the pool to swim, I was like ‘okay…’ after going in the jacuzzi, the sauna, I’m done.”

5) Rest and recovery

The former Manchester United striker makes sure he gets adequate sleep. He gets a 7-and-a-half-hour split sleep. The star usually has a swim at 10 p.m. in the night before going to bed and then has a series of naps as a form of relaxation times.


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Apart from that, Ronaldo loves to spend his time with family and friends. Overall, Ronaldo has a well-balanced lifestyle with the right amount of work and rest. His physical and mental strength, powered by discipline, can be motivating for the next generation of youngsters.

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One take at a time

Growing up in a sporting background, I found a passion for soccer through the remarkable 2002 World Cup-winning Brazilian football team. Watching the Premier League where Thierry Henry-starring ‘Invincible’ Gunners and Sir Alex Ferguson’s glorious Manchester United had ruled, I had my heart set on Arsenal. However, Ronaldo Nazario, Rivaldo, and Ronaldinho are my favorite players and Lionel Messi is the GOAT.
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Edited by:

Rohan Karnad




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