Lionel Messi Workout Routine [Updated]

By | February 20, 2022

Lionel Messi Workout Routine: Lionel Messi is a professional footballer that plays for the Paris Saint-Germain in the forward position. Lionel Messi is also the captain of the Argentina National Team.

Lionel Messi undoubtedly is the biggest name in football history ever. However, there is a very slim chance of seeing a player like Lionel Messi in football. Because of that, many players want to know the secret of Lionel Messi’s success. So if you also want the Lionel Messi workout routine, keep reading.

Lionel Messi Workout Routine [Updated]

Lionel Messi Workout Routine [Updated]

Lionel Messi Body Stats

Height 5 ft 6-7 inch
Weight  67-70 kg
Age 34 years
Chest 42 inch
Waist 30-32 inch
Biceps 13-14 inch

Also Read: Neymar Workout


Lionel Messi Workout Routine

Lionel Messi is considerably one of the greatest players alive at this moment. He has taken many awards, records, and cups for his team and country. So when a player is of that caliber, many people want to learn more about how he keeps himself so fit. So if you also want to learn more about what Lionel Messi works on to be the best player, keep reading. But, first, I will mention what Lionel Messi works on to make himself one of the greatest players alive.

Lionel Messi workout includes:

Lionel Messi Workout Routine [Updated]

Lionel Messi Workout Routine [Updated]

Speed and Agility Drills

Lionel Messi has a different mentality and gameplay than most players. Lionel Messi has always believed in speed and agility. Football is not the strength game; it’s the game that revolves around speed—also, agility and reflexes to change speed and direction matter. Therefore, you will not see Lionel Messi lifting a lot like his rival Cristiano Ronaldo. While Ronaldo believes in speed and agility, he loves lifting and getting stronger. 

However, on the other hand, Messi focuses primarily on training his body to get faster and more agile. So if you want, you will need to work on your speed and agility almost every day. During the game season or the training camp, Lionel Messi takes no days off while working out. So there are different drills; I found a few of them mentioned by the ESPN website. The drills work on movement preparation, Plyometrics, and Movement Skills.

The exercises go for 3-5 sets on average, and you will have at least 12 or more exercises to do. This drill is just part of some movement and speed drills that you will need to work on while aiming for Lionel Messi’s fitness. I would suggest doing this drill for at least five days a week before your football practice. After this routine, you still need to play and train shooting, dribbling, passing, etc. You can also get in touch with your trainer to include more exercises to help you get better.

Sets: 3-5


Drill 1 (Linear Speed)


Movement Preparation
  • Pillar Bridge front x 30 seconds
  • Knee Hug Lunge x 4 on each side
  • Inverted Hamstring x 4 on each side
  • Pillar Skip linear x 15 yards
  • Rapid Response 2-foot-linear x 5 seconds


  • Hurdle Hop x 5 hurdles on each side
  • Split Squat Jump x 4 on each side


Movement Skills
  • Acceleration Wall Drill -marching/single exchange/triple exchange x 5 on each side
  • Acceleration -split stance x 10 yards
  • Acceleration to base x 10 yards


Drill 2 (Multidirectional Speed)


Movement Preparation
  • Pillar bridge -lateral x 30 seconds
  • Lateral Lunge x 4 on each side
  • Rotational Lunge Stretch x 4 on each side
  • Pillar Skip -lateral x 10 yards on each side
  • Rapid Response 1-foot-lateral base x 5 seconds


  • Hurdle Hop -lateral x 5 hurdle on each side
  • Lateral Bound x 4 on each side


Movement Skills
  • Lateral Shuffle To Cut x 4 on each side
  • 3-Hurdle Drill -stabilization/continuous x 3
  • 3-Hurdle Drill -to drop set x 3 on each side
  • Mirror Drill x 5-10 seconds


Stretching (yoga)

Lionel Messi is known for another thing when he is not working on his football practice. That thing/routine is Stretching, and sources say that Lionel Messi does yoga to get the stretching done. Lionel Messi has an hour of stretching routine every day. No matter if it’s off-season or game-season. Lionel Messi spends tremendous hours doing stretching.

Why? Well, stretching helps you get flexible and helps avoid injuries in a game like football. It also helps you get more oxygen in your lungs, increasing your stamina and not letting you be out of breath easily. So I would suggest doing an hour of yoga at least every day, especially if you want to be like Lionel Messi. This routine will be apart from his football stretches during practice.


Core and Conditioning 

Another thing that Lionel Messi works on during the workout is his core muscles and total body. Now core workout is more likely to be focused on as core is essential in football. You will need a solid core to get the power while kicking, defending, and tackling. Also, another routine that I would suggest that you add is some lower body workouts. So I will give you a routine that you can follow 4-5 days a week.

  • Vertical jumps to quick steps
  • Squat pulse to med ball slams
  • Lateral lunge to a kick
  • Box-jumps
  • Kettlebell press-ups
  • Kettlebell swings
  • Crunches
  • Med ball Russian twist
  • Hanging leg raises
  • V-ups
  • Plank hold
  • Side plank hold

That’s all for the Lionel Messi workout routine.

Also Read: Mohamed Salah Workout Routine and Diet Plan

Leave a Reply

Your email address will not be published. Required fields are marked *