How Cristiano Ronaldo Stays Fit and Lean at 40

Posted by author February 5, 2025 Fitness

It’s hard to believe, but Cristiano Ronaldo has just turned 40, and judging from his social feed and efforts on the pitch, he has no intentions of slowing down yet. The Al-Nassr star aims to keep pushing his fitness as he moves into his 40s, with no signs of retirement on the horizon.

With a growing interest in longevity, Ronaldo has always managed to keep up with his twenty-something counterparts. Previously speaking to Men’s Health at 36-years-old, he said, ‘I can still compete with the best players and can still maintain the shape I was in when I was 20.’

According to the football legend, his recovery sessions play the biggest role in keeping him in peak condition and at the top of his game. ‘In football you have basic points – from training well to eating properly to drinking properly and so on – but recovery for me and from my point of view is the most important thing,’ said Ronaldo.

Reports also suggest that, like many elite athletes, Ronaldo includes up to five 90-minute rest periods throughout his day, allowing him to stay refreshed and fully recovered. He apparently has a cryotherapy chamber at home that can lower body temperature to an extreme -160 degrees Celsius.

It’s been reported that Ronaldo follows the ‘little and often’ method of nutrition — small meals regularly dispersed throughout the day — topping up his stores every three to four hours to ensure he stays fuelled and he has abstained from alcohol since at least 2005.

Currently it’s noted that Ronaldo trains for four hours a day, five days a week. Recently while ‘holidaying’ in Dubai, CR7 was seen completing a series of cable pulldowns and flexing in front of a mirror with a set of dumbbells, so resistance training is a key priority of his.

And as he enters his fifth decade, he’s not hanging up his boots any time soon.

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.