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How to workout at the gym to be a better football player?

November 18, 2020

Would you like to take off a shirt like CR7 after the match and impress others with your ABS and sculpted chest? Great! Just remember that unskillful gym workout can slow you down and aggravate your football performance. We created this article to show you how to workout not only to look better but also to be a better football player!

Train all your muscles because it protects your body from injuries. If you train your biceps, you also need to train your triceps, and if you train quads (front leg muscles), you also need to train your hamstrings (back leg muscles).

However, there are muscle parts that should be a priority for you. Find the exercises of these parts (below we’ll give you some examples) and do them at every workout!

Priority muscle parts:
  • Football players often suffer injuries to the hamstrings (back leg muscles) so it’s worth strengthening them. These muscles are responsible for sprint!


  • Train your buttocks because they protect your knees and spine! You can combine the training of hamstrings and buttocks, below you will find the best exercises.


  • The muscles of the oblique abdomen- on the pitch you often twist your lower back rapidly and these muscles protect you from ruptures, moreover, strengthening them will make you move faster.

Don’t lift too heavy. You can’t grow a lot because it’s going to slow you down. Remember, you’re an athlete not a bodybuilder so take a lighter dumbbell but do more reps (12-15 per series).

How often?

Gym workout is only additional, the most important is your football training so it’s enough for you to do 2-3 full-body strength training a week (so-called FullBodyWorkout).

Recommended exercises (you can google them, we recommend to watch on YT what’s the proper technique):

Glute bridge and hip thrust– preferably with resistance band over thighs and weight in the form of barbell

Barbell squat- strengthens not only legs, but also abdominal muscles

Bulgarian squat- because we need to maintain balance the exercise also activates the abdomen

Overhead press (abbreviated OHP)- focus on the proper technique not on lifting heavy

Stiff leg deadlift– perfectly strengthens hamstrings, buttocks and back muscles

All exercises on the oblique muscles of the abdomen.

Do not do all these exercises in one workout, spread them out into 2-3 workouts and learn the technique first. You will find plenty of video tutorials, or you can ask your trainer at the gym for help. And after training, be sure to eat carbohydrates (bread, porridge, rice, potatoes) and some protein (meat, cottage cheese, cheese, yogurt, protein powder).