How Much Can Cristiano Ronaldo Bench Press?

How Much Can Cristiano Ronaldo Bench Press

Have you ever wondered how much Cristiano Ronaldo, one of the best soccer players in the world, can bench press?

As a fan of soccer or fitness in general, you might be curious to know how strong he is and how he compares to other athletes.

The bench press is a common exercise that measures upper body strength and power, which are important for soccer players to outmuscle opponents, shoot with force, and prevent injuries.

In this article, we will explore Cristiano how much he can bench press and how he stacks up against other athletes in different sports.

This fascinating topic is not only relevant for soccer enthusiasts but also for fitness buffs who are always looking to learn from top performers.

Cristiano Ronaldo’s Strength and Fitness

Cristiano Ronaldo, a soccer icon with an impressive physique, boasts strength and fitness levels that justifiably match his worldwide reputation.

His discipline to maintain his weight and body measurements is evident in his rigorous workout routine which perfectly balances strength and agility – key attributes for any successful soccer player.

Cristiano Ronaldo's Strength and Fitness

Weight and Body Measurements

Cristiano Ronaldo weighs 83 kg (183 pounds) and is 1.87 m (6 feet 2 inches) tall. His chest measures 109 cm (43 inches), his waist 81 cm (32 inches), and his biceps 35.5 cm (14 inches).

He has a lean and muscular physique, with a body fat percentage of less than 10%1.

Workout Routine

Ronaldo usually works out 3-4 hours a day on 5 days of a week and sleeps at least 8 hours every night to give his body enough rest to recover.

His workout routine focuses on cardio, strength, and functional exercises to improve his performance on the field.

Some of the exercises he does are:

  • Barbell squats: 8 reps, targeting legs and core muscles.
  • Box jumps: 10 reps, improving explosive strength and coordination.
  • Broad jumps: 8 reps, enhancing acceleration and agility.
  • Jumping lunges: 8 reps per leg, increasing balance and mobility.
  • Lateral bounds: 10 reps, boosting lateral movement and reaction time.
  • Burpee pull-ups: 10-15 reps, working the entire body.
  • Bench dips: 20 reps, strengthening triceps and shoulders.
  • Push-ups: 20-30 reps, toning chest, arms, and core muscles.
  • Medicine ball toss: 15 reps, developing upper body power and coordination.
  • Push press: 10 reps, building shoulder and arm strength.
  • Power cleans: 5 sets of 5 reps, enhancing explosive power and speed.
  • Sprints: 8 sets of 200 meters, improving cardiovascular fitness and anaerobic capacity.

Balancing Strength and Agility In Soccer

Soccer players need to balance strength and agility, as both are essential for the game.

Strength helps win physical duels, shoot with force, and prevent injuries, while agility aids in changing direction, evading tackles, and creating space.

Too much or too little of either can have negative consequences, such as decreased speed or increased injury risk.

Ronaldo is a perfect example of a soccer player who has balanced strength and agility. He uses his strength and agility in different situations on the field, such as:

  • Dribbling: demonstrates agility to dribble past defenders and strength to shield the ball.
  • Passing: uses agility to create passing angles and strength to deliver accurate, powerful passes.
  • Shooting: implements strength for powerful, accurate shots and agility to adjust body position.
  • Defending: applies strength to win aerial duels, tackle opponents, clear the ball, and agility to track back, intercept passes, and block shots.

By following Ronaldo’s example, you can learn to develop a perfect balance of strength and agility that can make an impact on the field.

How Much Can Cristiano Ronaldo Bench Press?

As one of the fittest and most popular athletes in the world, it’s only natural to wonder how much weight he can lift.

Before we dive into the numbers, let’s examine some important factors.

Cristiano Ronaldo weighs around 183 pounds, which is vital when estimating his bench press capabilities.

One method of estimating the maximum bench press weight is by using a formula that considers the athlete’s body weight and the number of repetitions. This formula is: max weight = (weight * reps * 0.0333) + weight.

To apply this formula, we’ll need to make some assumptions. Let’s assume that Ronaldo can bench press his body weight for 10 repetitions.

This is a reasonable assumption considering his level of fitness and strength. Plugging in the numbers, we get: max weight = (183 * 10 * 0.0333) + 183 = 254.9 pounds, which we can round up to 255 pounds.

Keep in mind that this is only an estimate, and the actual amount that Ronaldo can bench press might vary. Nonetheless, having the capacity to bench press around 255 pounds demonstrates his impressive upper body strength.

While we may not all have the athletic prowess of Cristiano Ronaldo, we can still strive to improve our own bench press and weightlifting abilities.

Comparing Ronaldo’s Bench Press to Other Athletes

Cristiano Ronaldo Workout

How does Ronaldo’s estimated bench press weight of 255 pounds compare to other athletes in different sports? Let’s examine a few examples:


Ronaldo’s bench press weight is higher than most soccer players, who typically focus more on endurance and agility than strength.

However, some soccer players, especially defenders and goalkeepers, can bench press more than Ronaldo. Virgil van Dijk, the Liverpool defender, can bench press around 308 pounds, which is 53 pounds more than Ronaldo.

The difference in bench press weight among soccer players depends on their body type, training, and sport demands.

Defenders and goalkeepers need more strength to deal with physical contact and aerial balls, while attackers and midfielders need more speed and agility to create and finish chances.


Ronaldo’s bench press weight is similar to some basketball players, who also need a balance of strength and agility to play the game.

LeBron James, one of the best basketball players in the world, can bench press around 250 pounds, which is 5 pounds less than Ronaldo.

However, some basketball players, especially centers and power forwards, can bench press much more than Ronaldo.

Dwight Howard, the Los Angeles Lakers center, can bench press around 360 pounds, which is 105 pounds more than Ronaldo.

Centers and power forwards need more strength to dominate the paint and rebound, while guards and small forwards need more agility to dribble and shoot.


Ronaldo’s bench press weight is higher than some rugby players, who need a mix of strength and endurance to play the game.

Jonny Wilkinson, one of the best fly-halves in the world, can bench press around 220 pounds, which is 35 pounds less than Ronaldo.

However, some rugby players, especially forwards and centers, can bench press more than Ronaldo. Sonny Bill Williams, the New Zealand center, can bench press around 330 pounds, which is 75 pounds more than Ronaldo.

Forwards and centers need more strength to scrum and ruck, while backs and wings need more speed and agility to run and score.

Frequently Asked Questions

Faqs About Cristiano Ronaldo

Do soccer players like Ronaldo focus on weightlifting?

Yes, soccer players like Cristiano Ronaldo incorporate weightlifting into their training routines.

Strength training is crucial for building upper body power and overall performance on the field.

However, it’s important to note that soccer players typically focus more on functional training and fitness instead of merely lifting heavy weights.

How does Ronaldo maintain his physical strength?

Ronaldo follows a strict and comprehensive workout routine that helps him maintain his physical strength.

His training regimen includes not only weightlifting but also cardiovascular exercises, plyometrics, balance and flexibility workouts, and sport-specific drills.

Proper nutrition and recovery strategies also play a significant role in his fitness maintenance.

What are other exercises that Cristiano Ronaldo practices?

Besides bench pressing, Cristiano Ronaldo performs various other exercises as part of his fitness routine. Some common exercises include squats, lunges, push-ups, pull-ups, dips, and core workouts.

Additionally, he focuses on cardiovascular exercises such as running, swimming, and high-intensity interval training (HIIT) to maintain his endurance and agility.

Is Ronaldo’s workout routine available to the public?

Ronaldo’s exact workout routine may not be available to the public, but some insights about his training can be gleaned from interviews, documentaries, and social media posts.

You can find various sources that provide an overview of his training principles and exercise routines, but keep in mind that these routines are tailored specifically to his unique needs and goals.

How does Ronaldo’s fitness routine compare to Messi’s?

Both Ronaldo and Messi are elite athletes with exceptional fitness routines. However, their workout regimens may differ based on their individual needs, strengths, and weaknesses.

While Ronaldo is known for his explosive power and athleticism, Messi emphasizes agility and technical skills.

Overall, it’s essential to understand that both players have achieved their current abilities through hard work and dedication to their craft.


There you have it! Cristiano Ronaldo, one of the greatest soccer players of all time. He can bench press an impressive 255 pounds (based on an estimation of 139% of his body weight).

Ronaldo’s workout routine includes intense sessions that focus on various aspects of fitness.

While the bench press isn’t the only exercise he does, it’s a key component in building strength for soccer players. You too can learn from his approach to prioritize your own athletic development.

Remember, as with Cristiano Ronaldo, dedication, consistency, and hard work play vital roles in achieving your fitness goals.

Don’t forget to strike a balance between strength training, cardio, and sport-specific exercises to maximize your potential.

With a holistic fitness plan and the right attitude, you’ll be on your way to becoming a stronger, more agile athlete.

Good luck on your fitness journey!

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