Football and gym: "how to combine them, benefits, risks and tips".

What happens if we combine football and strength training? Is it good to play football and do weights on the same day? How can we plan a proper gym routine for footballers? What benefits, risks, and tips should be considered? In this article, we’re going to answer all these questions and more, so you can get the most out of your passion for football and the gym.

Why combine football and strength training?

Football and strength training are two complementary activities that can bring mutual benefits. Football is a sport that involves a wide variety of movements and situations that require strength, power, speed, endurance, coordination, balance and agility. Strength training can help improve all of these qualities and optimize soccer performance.

On the other hand, strength training can also contribute to preventing and reducing the risk of injuries in football. Football is a high-intensity, contact sport that can cause trauma, strains, sprains, tears, or inflammations in muscles, tendons, ligaments, bones, and joints. Strength training can strengthen these tissues and improve their ability to withstand the stress and load that comes with soccer.

Additionally, soccer and strength training can have benefits for overall health and well-being. Football and strength training are forms of physical exercise that can improve cardiovascular, respiratory, metabolic, hormonal, immunological, and psychological function. Football and strength training can help prevent and combat diseases such as obesity, diabetes, hypertension, cholesterol, osteoporosis, stress, depression or anxiety.

Is it good to play football and do weights on the same day?

Benefits of Playing Soccer and Doing Weights on the Same Day

Playing football and doing weights on the same day can have some benefits, as long as it is done properly and adapted to the characteristics and objectives of each person. Some of these benefits are:

Time saving: by combining football and strength training in a single session, you can make better use of the available time and avoid having to travel or change installations.
Improved adaptation: By doing football and strength training on the same day, you can stimulate greater adaptation of the body to the demands of both activities, which can promote performance and recovery.
Increased calorie burn: By doing soccer and strength training on the same day, you can increase energy expenditure and calorie burn, which can help control body weight and body composition.

Risks of Playing Soccer and Doing Weights on the Same Day

Playing football and doing weights on the same day can also have some risks, if it is not done properly and adapted to the characteristics and objectives of each person. Some of these risks are:

Increased fatigue: Doing football and strength training on the same day can lead to a greater build-up of fatigue in your muscles, joints, and nervous system, which can affect performance, technique, concentration, and coordination.
Increased risk of injury: By doing football and strength training on the same day, you can increase the risk of suffering injuries due to overuse, overtraining, lack of warm-up, poor execution, lack of recovery, or lack of hydration and nutrition.
Decreased quality: By doing football and strength training on the same day, you can reduce the quality and intensity of both activities, as you can arrive with less energy, less motivation, less desire or less attention.

Recommendations for playing soccer and doing weights on the same day

To play football and do weights on the same day safely and effectively, some recommendations should be followed, such as the following:

Plan the session well: The session should be planned in a way that respects the principles of training, such as individualization, progression, specificity, variation, overload, recovery and reversibility. Each person’s level, age, goal, fitness, availability, and preferences should be taken into account.
Organize activities well: Organize activities in such a way that the most important, the most demanding, or the one that requires the most concentration is prioritized. It is usually recommended to do soccer first and strength training second, as soccer is a sport that involves more technical, tactical, physical, and mental factors than strength training. However, this can vary depending on the type, intensity, and duration of each activity.
Warm up well before each activity: you should warm up well before each activity, to prepare your body and mind for the effort you are going to make. The warm-up should include mobility, activation, stability, coordination and specificity exercises, adapted to the activity to be performed.
Recover well between each activity: You must recover well between each activity, to replenish energy reserves, eliminate waste products, reduce inflammation and facilitate tissue regeneration. Recovery should include hydration, nutrition, stretching, massage, rest and sleep, adapted to the activity that has been performed.
Listen to the body and common sense: you must listen to the body and common sense, to avoid doing more than you can or should. We must respect the limits, signals, sensations and emotions that the body and mind send us. You should be aware of the benefits, but also the risks of playing football and doing weights on the same day.

How to combine football and strength training?

Basic Principles for Combining Football and Strength Training

To optimally combine football and strength training, some basic principles should be followed, such as the following:

Reconcile objectives: the objectives of football and strength training must be compatible, so that they do not interfere or contradict each other. For example, if the goal of soccer is to improve endurance, the goal of strength training should be low-intensity, high-duration, not the other way around.
Periodise training: training must be periodised, i.e. planned according to the different phases, cycles, stages or seasons of football. For example, if football has a pre-season phase, a competition phase and a transition phase, strength training must be adapted to each of them, varying the frequency, intensity, volume, type and methodology of the exercises.
Balance the training: the training must be balanced, that is, distributed in a balanced way between football and strength training, and between the different muscle groups, joints and movements that are worked. For example, if soccer is practiced three times a week, strength training can be done twice a week, and upper and lower body work, or push and pull work, can be alternated.

Weekly Football and Strength Training Planning Example

An example of weekly football and strength training planning could be as follows: Monday: Football (technical-tactical training) + Strength training (upper body, push) Tuesday: Active rest (walking, cycling, swimming, yoga, etc.) Wednesday: Football (physical training, endurance) + Strength training (lower body, traction) Thursday: Active rest (walking, cycling, swimming, yoga, etc.) Friday: Football (technical-tactical training) + Strength training (full body, circuit) Saturday: Football (match, competition) Sunday: Total rest (rest, sleep, hydration, nutrition, etc.)

Adjustments and variations according to level, age, and goal

Weekly soccer and strength training planning should be adjusted and varied based on each person’s level, age, and goal. It is not the same to combine football and strength training if you are a professional, amateur or recreational player, if you are 20, 40 or 60 years old, or if you are looking to improve performance, health or leisure. Some examples of adjustments and variations are:

Level: Depending on the level of football being played, the frequency, intensity, volume and specificity of strength training can be varied. For example, if you are a professional player, you can do more frequent, intense, bulky and specific strength training than if you are a recreational player.
Age: depending on your age, you can vary the type, methodology, load, and recovery of strength training. For example, if you are 20 years old, you can do a more dynamic, explosive, heavier and shorter strength training than if you are 60 years old.
Objective: Depending on the goal being pursued, the focus, priority, progression, and evaluation of strength training can be varied. For example, if you are looking to improve performance, you can do strength training that is more focused, prioritized, progressive and evaluated, than if you are looking to improve health.

What kind of workout should I do at the gym if I play soccer?

General Strength Training for Soccer Players

General strength training for soccer players is one that seeks to improve the muscular capacity of the entire body, without focusing on any specific group, joint, or movement. General strength training for soccer players can have the following goals:

Increase muscle mass: This involves increasing the size of muscle fibers, which can improve strength, power, endurance, stability, and tissue protection. To increase muscle mass, it is recommended to do basic or multi-joint exercises, with moderate to high loads, medium to low repetitions, medium to high sets, and short to medium rests.
Improve maximal strength: This involves improving the ability to generate muscle tension at maximum resistance, which can improve performance, speed, acceleration, and jumping. To improve maximal strength, it is recommended to do specific or mono-joint exercises, with high to very high loads, low to very low repetitions, low to medium sets, and long to very long rests.
Improve endurance strength: This involves improving the ability to maintain muscle tension in the face of submaximal resistance, which can improve endurance, recovery, prevention, and health. To improve endurance strength, it is recommended to do combined or polyarticular exercises, with low to moderate loads, high to very high repetitions, high to very high sets, and short to very short rests.

Power & Speed Training for Footballers

Power and speed training for soccer players is one that seeks to improve the ability to generate muscle tension in the shortest possible time, which involves a combination of strength and speed. Power and speed training for footballers can have the following objectives:

Improve muscle power: This involves improving the ability to generate force quickly, which can improve performance, speed, acceleration, and jumping. To improve muscle power, it is recommended to do explosive or plyometric exercises, with moderate to high loads, low to medium repetitions, low to medium sets, and long to very long rests.
Improve contraction speed: This involves improving the ability to contract muscles as often as possible, which can improve speed, acceleration, and change of direction. To improve contraction speed, it is recommended to do fast or ballistic exercises, with low to moderate loads, medium to high repetitions, medium to high sets, and short to medium rests.
Improving reaction speed: This involves improving the ability to respond to an external stimulus as quickly as possible, which can improve anticipation, coordination, and balance. To improve reaction speed, it is recommended to do reactive or agility exercises, with low to moderate loads, medium to high repetitions, medium to high sets, and short to medium rests.

Mobility and flexibility training for footballers

Mobility and flexibility training for football players is one that seeks to improve the ability to move joints and muscles within their optimal range of motion, which involves a combination of joint mobility and muscle flexibility. Mobility and flexibility training for footballers can have the following objectives:

Improve joint mobility: This involves improving the ability to move joints with amplitude, fluidity, and control, which can improve technique, stability, and prevention. To improve joint mobility, it is recommended to do dynamic or mobilization exercises, with low to moderate loads, medium to high repetitions, medium to high sets, and short to medium rests.
Improve muscle flexibility: This involves improving the ability to stretch muscles and tendons without pain, which can improve recovery, relaxation, and health. To improve muscle flexibility, it is recommended to do static or stretching exercises, with low to moderate loads, low to medium repetitions, low to medium sets, and long to very long rests.

What tips are there for playing football and training in the gym correctly?

Tips on training frequency, intensity, and volume

To play football and train in the gym properly, some tips should be followed on the frequency, intensity, and volume of training, such as the following:

Frequency: This refers to the number of times football and strength training are performed per week. The optimal frequency depends on each person’s level, age, goal and fitness, but it is generally recommended to do between 2 and 4 football sessions and between 1 and 3 strength training sessions per week, alternating the days and leaving at least one day of total rest per week.
Intensity: refers to the degree of effort exerted in football and strength training. The optimal intensity depends on the type, duration and goal of each activity, but it is generally recommended to vary the intensity between low, medium and high, according to the principle of overload and adaptation. You should avoid always doing the same intensity or doing an intensity that is too high or too low.
Volume: This refers to the amount of work that is done in football and strength training. The optimal volume depends on the frequency, intensity, and goal of each activity, but it is generally recommended to adjust the volume according to the principle of progression and reversibility. The volume should be increased gradually and decreased periodically, to avoid stagnation or overtraining.

Tips on rest and recovery

To play soccer and train in the gym properly, some tips on rest and recovery should be followed, such as the following:

Rest: refers to the time left between each activity, between each session, and between each cycle or phase of training. Optimal rest depends on the frequency, intensity, and volume of each activity, but it is generally recommended to leave at least 24 hours of rest between each activity, at least 48 hours of rest between each session, and at least one week of rest between each cycle or phase of training.
Recovery: refers to the actions that are taken to facilitate the regeneration of tissues, the replenishment of energy reserves, and the elimination of waste products. Optimal recovery depends on the frequency, intensity, and volume of each activity, but proper hydration, balanced nutrition, gentle stretching, relaxing massages, restful sleep, and recreational activities are generally recommended.

Injury Prevention Tips

To play soccer and train in the gym properly, some tips on injury prevention should be followed, such as the following:

Warm up before each activity: you should warm up before each activity, to prepare the body and mind for the effort that is going to be made. The warm-up should include mobility, activation, stability, coordination and specificity exercises, adapted to the activity to be performed.
Cool down after each activity: you should cool down after each activity, to return the body and mind to normal after the effort that has been made. Cooling down should include relaxation exercises, breathing, stretching and meditation, adapted to the activity that has been performed.
Execute the exercises correctly: the exercises must be executed correctly, to avoid making erroneous, forced or dangerous movements that can cause injury. Instructions, advice and corrections from coaches, monitors or peers should be followed, and appropriate material and equipment in good condition should be used.
Listen to the body and common sense: you must listen to the body and common sense, to avoid doing more than you can or should. We must respect the limits, signals, sensations and emotions that the body and mind send us. You should be aware of the benefits, but also the risks of playing football and doing weights on the same day.

What exercises to avoid in the gym if I play soccer?

Exercises that can cause muscle overload or fatigue

Some exercises to avoid in the gym if playing soccer are those that can lead to excessive muscle overload or fatigue, which can affect performance, recovery, and prevention. Some examples of these exercises are:

Exercises with very high or very low loads: Exercises with very high or very low loads should be avoided, as they can place too great or too little stress on the muscles, which can lead to injury or stagnation. Moderate to high loads should be used, allowing between 6 and 15 repetitions per set, depending on the goal.
Exercises with very high or very low repetitions: Exercises with very high or very low repetitions should be avoided, as they can lead to too great or too small fatigue in the muscles, which can lead to injury or stagnation. Medium to high repetitions should be done, which allow you to maintain good technique and good intensity, depending on the objective.
Exercises with very high or very low sets: Exercises with very high or very low sets should be avoided, as they can generate too large or too small a volume in the muscles, which can lead to injury or stagnation. Medium to high sets should be done to stimulate good adaptation and progression, depending on the objective.

Exercises That May Increase the Risk of Joint or Ligament Injury

Some exercises to avoid in the gym if playing soccer are those that can increase the risk of joint or ligament injury, which can affect performance, recovery, and prevention. Some examples of these exercises are:

Exercises with very wide or very narrow ranges of motion: Exercises with very wide or very reduced ranges of motion should be avoided, as they can lead to hyperextension or hypoflexion in the joints, which can lead to injury or limitation. Optimal ranges of motion should be used, allowing the joints to move within their natural range, depending on the type of exercise.
Exercises with very fast or very slow execution speeds: Exercises with very fast or very slow execution speeds should be avoided, as they can cause sudden acceleration or deceleration in the joints, which can lead to injury or limitation. Adequate execution speeds should be used, which allow movement and strength to be controlled, depending on the type of exercise.
Exercises with improper postures or angles: Exercises with improper postures or angles should be avoided, as they can lead to misalignment or poor load distribution on the joints, which can lead to injury or limitation. Proper posture or angles should be used, which allow good posture and balance to be maintained, depending on the type of exercise.

Exercises that may interfere with football performance or technique

Some exercises to avoid in the gym if playing soccer are those that can interfere with soccer performance or technique, which can affect performance, recovery, and prevention. Some examples of these exercises are:

Exercises that work antagonistic or non-football-involved muscles: Exercises that work antagonistic or non-football-involved muscles should be avoided, as they can lead to inhibition or atrophy of the agonist or football-involved muscles, which can lead to a loss of strength, power, speed or coordination. Exercises that work the most important muscles for football, such as the quadriceps, hamstrings, glutes, calves, abdominals, lower back, lats, pectorals, deltoids and biceps, should be prioritized.
Exercises that limit range of motion or joint mobility: Exercises that limit range of motion or joint mobility should be avoided as they can lead to joint stiffness or restriction, which can lead to a loss of technique, stability, or prevention. Exercises that allow you to move your joints with amplitude, fluidity and control, such as dynamic exercises, mobilization exercises or stretching exercises, should be favored.
Exercises that do not respect specificity or transfer to football: Exercises that do not respect specificity or transfer to football should be avoided, as they can lead to dissociation or maladaptation to football, which can lead to a loss of performance, adaptation or progression. Look for exercises that respect the specificity or transferability to football, i.e. that resemble or relate to the gestures, situations or demands of football, such as functional exercises, plyometric exercises or agility exercises.

Exercises that can cause muscle imbalances or asymmetries

Some exercises that should be avoided in the gym if playing soccer are those that can lead to muscle imbalances or asymmetries, which can affect performance, recovery, and prevention. Some examples of these exercises are:

Exercises that work only one side or part of the body: Exercises that work only one side or part of the body should be avoided, as they can generate a difference in strength, size, or shape between the two sides or the two parts of the body, which can lead to a loss of symmetry, harmony, or aesthetics. Exercises that work both sides or both parts of the body, such as bilateral exercises, unilateral exercises, or alternating exercises, should be balanced.
Exercises that work only one type or direction of movement: Exercises that work only one type or direction of movement should be avoided, as they can result in a difference in ability, coordination, or control between different types or directions of movement, which can lead to a loss of versatility, functionality, or transfer. Exercises that work different types or directions of movement, such as pushing exercises, pulling exercises, rotation exercises, flexion exercises, extension exercises, abduction exercises, adduction exercises, etc., should be diversified.

Which gym routine is best for footballers?

Full Body Gym Routine for Footballers

A full-body gym routine for footballers is one that works all muscle groups, joints, and body movements in a single session, which can have the following benefits:

Time-saving: By working your whole body in one session, you can save time and avoid having to do several sessions per week.
Improved adaptation: by working the whole body in a single session, you can stimulate a greater adaptation of the body to the demands of football, which also involves working the whole body.
Increased calorie burn: By working the whole body in a single session, you can increase energy expenditure and calorie burn, which can help control body weight and body composition.

Upper and Lower Body Gym Routine for Footballers

An upper and lower body gym routine for footballers is one that works the muscle groups, joints and movements of the upper body (trunk, arms and shoulders) and the lower body (waist, legs and feet) in separate sessions, which can have the following benefits:

Improved quality: by working the upper body and lower body in separate sessions, you can improve the quality and intensity of each session, as you can arrive with more energy, more motivation, more desire and more attention.
Improved specificity: By working the upper body and lower body in separate sessions, the specificity and transfer of each session can be improved, as you can focus more on the muscles, joints and movements that are most important for football.
Improved recovery: By working the upper body and lower body in separate sessions, recovery and regeneration can be improved for each session, as more rest and recovery time can be left between each session.

Circuit Gym or HIIT Routine for Footballers

A circuit gym or HIIT routine for footballers is one that works various muscle groups, joints, and body movements in a sequence of exercises with little to no rest in between, which can have the following benefits:

Improved endurance: By working various muscle groups, joints, and body movements in a sequence of exercises with little to no rest in between, muscular, cardiovascular, and respiratory endurance can be improved, which can improve performance, recovery, and prevention.
Improved functionality: By working various muscle groups, joints, and body movements in a sequence of exercises with little to no rest in between, body functionality can be improved, which can improve technique, coordination, and balance.
Improved fun: By working various muscle groups, joints, and body movements in a sequence of exercises with little to no rest in between, fun and entertainment can be enhanced, which can improve motivation, adherence, and enjoyment.

Core or abs gym routine for footballers

A core or abs gym routine for soccer players is one that works the muscles, joints, and movements of the core or core area of the body, which includes the abdomen, back, waist, and pelvis, which can have the following benefits:

Improved stability: By working the muscles, joints, and core movements, you can improve the stability of your core, which can improve posture, balance, and prevention.
Improved transfer: By working the muscles, joints, and core movements, you can improve the transfer of force between the upper body and the lower body, which can improve speed, acceleration, and jumping.
Improved health: By working the muscles, joints, and core movements, you can improve the health of your spine, intervertebral discs, spinal nerves, internal organs, and pelvic floor, which can improve prevention, recovery, and quality of life.

Conclusion

In conclusion, football and strength training are two complementary activities that can improve the performance, prevention and health of footballers. However, to combine them safely and effectively, some recommendations must be followed, such as planning the session well, ordering the activities well, warming up well before each activity, recovering well between each activity, listening to the body and common sense, and adjusting and varying the training according to the level, age and goal of each person. In addition, some exercises that can lead to overuse, fatigue, injury, interference, or muscle imbalance should be avoided, and some exercises that can improve strength, power, speed, endurance, mobility, flexibility, stability, transfer, and functionality should be prioritized. Finally, you can follow some gym routines that can be adapted to the needs and preferences of each footballer, such as the full-body routine, the upper and lower body routine, the circuit or HIIT routine, or the core or abs routine.

We hope that this article has been useful and interesting to you, and that it has encouraged you to combine football and strength training in an optimal way. If you liked it, share it with your friends, family or teammates, and leave us a comment with your opinion, your experience or your doubts. And if you want to continue learning more about football and strength training, don’t miss our next articles, where we will give you more tips, examples and exercises. See you soon!

Frequently asked questions

How many times a week can you play football and work out in the gym?

There is no one-size-fits-all answer to this question as it depends on several factors, such as each person’s level, age, goal, and fitness. However, it is generally recommended to play football between 2 and 4 times a week, and to train in the gym between 1 and 3 times a week, alternating days and leaving at least one day of total rest per week.

What supplements can you take if you play football and train in the gym?

Supplements are not essential for playing football and training in the gym, as you can get all the necessary nutrients through a balanced and varied diet. However, some supplements can help improve the performance, recovery and health of footballers, as long as they are taken with caution, advice and control. Some examples of supplements that may be beneficial for footballers are:

Protein: They can help increase muscle mass, strength, power, and endurance, and improve tissue recovery and regeneration. Animal or plant-based proteins such as whey, casein, soy, pea, rice, hemp, etc. can be taken.
Carbohydrates: They can help replenish glycogen stores, which is the main source of energy for soccer and strength training, and improve recovery and hydration. High- or low-glycemic carbohydrates such as maltodextrin, dextrose, fructose, amylopectin, etc., can be taken.
Creatine: It can help increase strength, power, speed, and endurance, and improve recovery and hydration. You can take creatine monohydrate, which is the most studied and the most effective.
Caffeine: It can help increase alertness, concentration, motivation, and performance, and decrease fatigue, pain, and perception of exertion. You can take caffeine in the form of coffee, tea, energy drinks, capsules, etc.
Beta-alanine: May help increase endurance, speed, and power, and decrease fatigue and lactic acid. Beta-alanine can be taken in powder form, capsules, etc.

What to do if you have pain or discomfort after playing soccer and training at the gym?

If you have pain or discomfort after playing soccer and training at the gym, there are a few steps to take, such as the following:

Identify the type, intensity, location and duration of pain or discomfort: Identify whether the pain or discomfort is acute or chronic, mild or severe, punctual or generalized, temporary or persistent, etc.
Differentiate normal pain or discomfort from abnormal pain: You must differentiate whether the pain or discomfort is normal or abnormal, i.e. whether it is due to an adaptation or an injury. Normal pain or discomfort is usually pain that occurs during or after exercise, is mild or moderate, affects muscles or joints, lasts less than 48 hours, and improves with rest, hydration, nutrition, stretching, massage, ice, or heat. Conversely, abnormal pain or discomfort is pain that occurs before or during exercise, is severe or unbearable, affects tendons, ligaments, bones, or nerves, lasts more than 48 hours, and worsens with rest, hydration, nutrition, stretching, massage, ice, or heat.
Act accordingly: Act accordingly based on the type, intensity, location, duration, and normality of the pain or discomfort. If the pain or discomfort is normal, football and strength training can be continued, but with caution, moderation and adaptation, and some recovery measures can be applied, such as rest, hydration, nutrition, stretching, massage, ice or heat. If the pain or discomfort is abnormal, football and strength training should be stopped, and a doctor, physiotherapist or trainer should be consulted, to assess the situation, diagnose the cause, prescribe treatment and recommend a return to exercise.