The Spanish defender detailed his weekly gym routine, brief cardio, and intermittent fasting that he combines with a careful diet to perform at his best
Despite turning 40 on March 30, Sergio Ramos remains active as a professional footballer and maintains a demanding physical preparation. The former Real Madrid player and member of the Spanish national team explained how he organizes his week to be in shape for each match.
According to him, his gym routine is concentrated over four days a week. In each session, he starts with about 15 minutes of cardio and then moves on to strength training divided by muscle groups. A team of professionals supervises the loads to adapt them to his current physical condition.
The distribution he chooses is clear: one day for back and biceps, another for chest and triceps, one more for abs, and the last for legs. This way, he manages to cover all areas of the body without overloading any particular one.
When it’s back and biceps day, he prioritizes exercises like dumbbell and barbell rows, along with bicep curls on an incline bench and with a pulley. For chest and triceps, he includes dumbbell bench press and flyes, generally in three sets of six to eight repetitions.
Strength, cardio, and load management
On abs day, he performs planks, crunches, and back extensions, with three or four sets also of six to eight repetitions. Leg day is dedicated to squats, lateral lunges, and specific calf work.
Ramos himself emphasized that he starts each day with about 15 minutes of cardio before moving on to the strength portion. This brief warm-up allows him to activate his body and prepare his muscles for the more intense sets.
Beyond training, nutrition plays a central role in his method. The footballer practices intermittent fasting two or three times a week and breaks it only after training. On those days, he arrives at the gym without having had breakfast.
“I practice intermittent fasting two or three times a week, train without breakfast, and then I have a protein shake,” explained the world champion with Spain in 2010. That shake is the first intake his body receives after the effort.
Nutrition and consistency at 40
The rest of his diet is based on vegetables, fish, meat, and whole grain products. The combination of these foods with controlled fasting allows him to maintain the weight and energy necessary to compete at a demanding level.
Ramos insists that the key is not just to train hard, but to combine four days in the gym with careful nutrition. Professional monitoring of the loads and the regularity of fasting complete the scheme that helps him continue performing at 40 years old.
Thus, the Spanish defender demonstrates that longevity in elite football depends as much on discipline in the gym as on constant attention to what is eaten and when it is eaten. His example shows a concrete way to sustain physical performance when age no longer forgives.
