• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Soccer Training Solutions

Individual Soccer Training Tips, Soccer Drills, Fitness Tips and More

  • Home
  • About Us
  • Contact
  • Individual Training
  • Our Complete Training System
  • Fitness & Strength
  • Game Tips
  • Nutrition

Why Lifting Weights is Crucial in Soccer

By Parker & Walsh Leave a Comment

Many people consider lifting weights an important part of your training in other sports, like football and basketball, but it can make a huge difference in soccer as well. Here’s how.

Why Should I Lift Weights for Soccer?

There are tons of lifts out there that will help you get stronger, but to get better at soccer there are 3 areas to focus on: core, legs, and shoulders.

First, a strong core for soccer helps with your fitness and running.

In a soccer game, the average player runs anywhere from about 4-8 miles depending on the position you play. (Midfielders usually run more than defenders and forwards.)

Stronger legs help with your fitness, running, jumping, and striking the ball.

Strong shoulders help with strength on the ball so your opponents can not push you off and also help you jockey for air balls.

Soccer players do not need to be big and bulky. They need to be lean.

For an example, look at Lionel Messi, arguably the world’s best player if not the best of all time. He only stands at around 5’7’’ and weighs 148 lbs.

Many soccer stars are smaller than they might appear on TV, which is sort of the opposite of other sports. If you do not believe me, then look up some of your favorite players.

Even though they aren’t massive behemoths, these players are lean and strong in just the right areas, as a result of a career of weight training.

Muscle endurance is key to gaining the physique of a top soccer star like Lionel Messi.

For muscle endurance, you need to perform a higher number of repetitions so you are essentially lifting for a longer period of time.

Reps and Time per Lift for Soccer Muscle Endurance

There are two strategies for gaining muscle endurance: using the number of reps (15-20) or the period of time per lift.

If you using the number of reps technique, then once your reps get into the 15-20 rep range you will need to move up in weight.

If you are using the period of time per lift, then you should plan on performing your exercises ranging from 30-60 seconds.

Start off by performing reps for 30 seconds and then moving up to 60 seconds.

The period between lifts is important because it turns up the intensity of your workout.

Ideally, one should only rest 10-30 seconds between exercises. If this is too intense, then take up to 60 seconds, but you want to train like a soccer match.

The more intense your workout, the better shape you will get in and the better you’re training your heart for an actual match.

Circuit Training for Soccer

Circuit training combines either number of reps or period of time per lift and the period of rest between exercises.

In circuit training, you pick anywhere from 3-10 different exercises and go through these exercises with a range from 3-5 circuits.

The least amount of exercises, more circuits you do. You want your workouts to range from 20-40 minutes.

This is just a brief introduction to the importance of soccer weight training. Stay tuned for more detailed updates in the future.

(Photo credit TanjaS)

Related Articles:

  • woman lifting weights
    Should You Lift Weights During Your Soccer Season?
  • Can Yoga Make You a Better Soccer Player?
    Can Yoga Make You a Better Soccer Player?
  • stamina and endurance soccer
    How to Improve Stamina and Endurance for Soccer
  • Bodyweight vs Weight Lifting: Which Is Better for Soccer?
    Bodyweight vs Weight Lifting: Which Is Better for Soccer?

Ready to improve your game faster? Our proven system has everything you need to reach the next level.

soccer training system ebook
Get Started Today - Button Orange

Filed Under: Fitness and Strength Tagged With: Weight-training

Reader Interactions

Leave a Reply Cancel reply

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

Primary Sidebar

Get Better at Soccer – Faster!

Get Started Today - Button Orange

About Your Coach – Parker Koester

Parker Koester
I have extensive experience coaching soccer players of all types and can't wait to help you reach your highest level. Read more

Connect With Us

RSSTwitterFacebook

Soccer Tips Newsletter

Sign up for exclusive soccer tips sent to your inbox and a free ebook of our best soccer training content.

Latest Blog Posts

  • 5 Things You Can Learn from Watching Center Midfielders Play
  • How Youth Players Can Get Better By Watching Local High School and College Games
  • True Size and Height: How Big Are Pro Soccer Players, Anyway?
  • Best Practice Drills for Kids Ages 5 and Under
  • Why Every Soccer Player Should Know Tactics
  • Best Ways to Warm Up for Soccer Training or Pre-Game (Solo, Partner, and More)

Recent Comments

  • Scotty on What Would Happen if the Offside Rule Was Abolished?
  • Mike on What Would Happen if the Offside Rule Was Abolished?
  • Booze Baron on What Would Happen if the Offside Rule Was Abolished?
  • Hugh on What Would Happen if the Offside Rule Was Abolished?
  • Tarr on What Would Happen if the Offside Rule Was Abolished?
  • Tarr on What Would Happen if the Offside Rule Was Abolished?
Affiliate Disclosure and Privacy Policy

True Size and Height: How Big Are Pro Soccer Players, Anyway?

· Leave a Comment

Best Practice Drills for Kids Ages 5 and Under

· Leave a Comment

Why Every Soccer Player Should Know Tactics

· Leave a Comment

Best Ways to Warm Up for Soccer Training or Pre-Game (Solo, Partner, and More)

· Leave a Comment

How Much Do Managers Matter? From Tactical Genius to Man Manager

· Leave a Comment

guardiola

Club vs. National Team Tactics: Why They’re So Different

· Leave a Comment

The greatest accomplishment for any soccer player is to win the World Cup for their country. So it may come as a surprise to many to learn that this and other international tournaments aren't where … [Read More...] about Club vs. National Team Tactics: Why They’re So Different

nou-camp-la-liga

Premier League vs. La Liga: Tactics and Style of Play Compared

· Leave a Comment

It's no secret that watching the best professional players in the world can help you improve your own game. But is there a clear-cut best league to choose? The two top candidates that tend to … [Read More...] about Premier League vs. La Liga: Tactics and Style of Play Compared

epl champions

EPL Tactical Trends in 2022-23: What to Watch For

· Leave a Comment

One of the best ways to get better at soccer is to learn from the pros, and with the recent boom in soccer streaming services there are more ways than ever to watch the best leagues from around the … [Read More...] about EPL Tactical Trends in 2022-23: What to Watch For

soccer shin guards

Soccer Shin Guards: How Big Should They Be and What’s the Best Type?

· Leave a Comment

One of the benefits of soccer over certain other sports is that you don't need to wear lots of protective equipment like pads and helmets. There's one safety measure that is well worth it, however, … [Read More...] about Soccer Shin Guards: How Big Should They Be and What’s the Best Type?

soccer tactical analysis

The Problem With Soccer Tactical Analysis

· Leave a Comment

In recent years a particular type of soccer writing has boomed in popularity: the tactical analysis. These pieces aim to tell a story about how a game unfolded using subtle, easy to miss details that, … [Read More...] about The Problem With Soccer Tactical Analysis

  • The 4 Basic Soccer Skills Required To Play: A Beginner’s Guide
  • 7 Best Fitness Trackers For Soccer
  • Youth Soccer Positions Explained
  • Why All Soccer Players Prefer Grass Over Turf
  • What Are The Physical Benefits Of Playing Soccer? Find Out Here!

Copyright © 2025 · Log in