Do you want to take off your shirt after a match like CR7 and impress others with your ripped abs and upper body? Great! But remember: improper gym training can slow you down and harm your football performance. In this article, we’ll show you how to train properly at the gym – to look better and perform better on the pitch!
Why Full-Body Training Matters
Always train all muscle groups – it protects your body from injuries. If you work your biceps, you also need to train your triceps. The same goes for legs: when you train your quads (front thigh muscles), you also have to work your hamstrings (rear thigh muscles).
However, some muscle groups deserve extra attention. Find suitable exercises (some examples below) and include them in every workout!
Key Muscle Groups
- Hamstrings: Often injured in football but essential for sprinting – strengthen them!
- Glutes: Protect your knees and spine. Combine glute and hamstring workouts.
- Obliques: You twist your lower back frequently on the field – strong obliques protect you and make you faster.
Important!
Don’t lift too heavy. As an athlete – not a bodybuilder – you should use lighter weights and aim for 12–15 reps per set. Lifting too heavy will slow you down.
How Often?
Gym workouts are only supplementary. Football training comes first. Two to three full-body strength training sessions per week (known as Full Body Workouts) are ideal.
Recommended Exercises
- Glute bridge and hip thrust – ideally with resistance band and barbell
- Barbell squat – strengthens legs and abs
- Bulgarian split squat – improves balance and activates the core
- Overhead press (OHP) – focus on technique over weight
- Romanian deadlift – targets hamstrings, glutes, and lower back
- All oblique core exercises
Spread these exercises across 2–3 workouts per week. First, learn the correct technique – find tutorials online or ask your gym trainer. After your workout, be sure to consume carbohydrates (bread, oats, rice, potatoes) and protein (meat, cottage cheese, cheese, yogurt, protein powder).
Motivation
- Stories of famous football players
- Healthy nutrition
- Time management
- Effective learning
- Quotes
- Your energy
- Success / Inspiring stories
- Physical activity
- Global knowledge / Knowledge about the world
