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Weight Training Advice for Soccer Players

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Soccer is one of the most popular sports globally, and many gifted players look at it as an ideal career to showcase their footwork and skills. Soccer is quite physical, requiring you to use your strength and wits to be victorious for your team.

To be an all-rounded player, you should be athletic, and a suitable path to follow is weight training. It involves the use of weights like weighted bars, dumbbells and resistance machines to oppose muscular force.

Weight training for soccer players is recommendable as it helps boost in-pitch resiliency. Resiliency touches on muscle mass, bone strength, and density, which will help you be in the best shape when playing and reduce injury instances. You also achieve an incredible physique, which is a marketing factor for many players.

To help you nail your weight training session, here are 4 tidbits to follow:

1. Start With Light Weights

When exercising, you need to start light to build up your resiliency gradually and to get you accustomed to this type of exercise. When in the gym, go for the smaller weights as you target the higher weight limits.

First, accustom your arm muscles to the weights before you venture into intense weight training.

Weighted Lunges

Once you master the basic lifts, you can go for exercises like the dumbbell lunges or barbell lunges (more advanced). These are both great workouts that will help strengthen your core and entire lower body.

If you are new to weighted training, you will want to practice these exercises without any weight, and solely use your bodyweight.

This will help you develop your balance and the correct posture required to prevent injury.

Kettlebell Swings

Kettlebell swings are another great exercise to add to your soccer weight training program. Not only are kettlebell swings a superior compound exercise, targeting multiple muscles, but they will also help with explosive striking on the pitch.

kettlebell swings for soccer training

2. Diversify Your Workout

Weight training is extensive, involving various workout techniques you can use to achieve the performance on the field and physique you desire.

After you learn the ropes of basic weight training, you can get into the more intense staple exercises like the bench presses and dumbbell or barbell squats. Bench presses will boost the upper body muscle strength, focusing on areas like the chest and arms.

dumbbell benchpress

For all-round strength and conditioning, you will want to incorporate these within your soccer weight training also.

The weighted squats boost lower body strength, targeting your quads, core, and hamstring. A weight-sack is an excellent bit of gear if you want to diversify your workout as there are a variety of exercises you can do with it. There are several weight-sack techniques to try out, which target your major muscle groups.

3. Consistency Is Essential

You have to be consistent when working out, mainly when targeting specific parts of the body. Make it a routine to visit the gym at least 4 days a week to gain the best form in a reasonable time.

To boost your morale, you can have a workout partner to encourage you to attend all sessions. This could be a teammate, partner or family member – as long as they are dedicated to the process also. Having a partner means you have somebody to hold you accountable.

4. Allow For Recovery Time between Workout Sessions

When you get into intense weight training, you should factor in recovery time between the gym sessions, as well as eating the right postworkout meals, as well as eating the right postworkout meals. You can take a break once a week to give your body some rest. While consistency is key to achieving your athleticism goals, do not push yourself too much as your body may break due to burnout.

The Best Work out Gear for Weight Training

The best place to work out in the gym, though you may prefer to exercise from home for your convenience. In weight training, you will need to have the right gear for a fruitful session. The following are ideal gear for weight training for soccer players.

1. Body Sport Weighted Bars

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Body Sport weighted bars give you a simple yet effective way of weight training. The bars come in nine weight options like 1, 4, 6, 9, and 12 up to 30 pounds, and are a great way to start a full-body workout as a beginner. The bars have a rubber coating that provides comfort during use. The bars are easy to store when not in use due to their slender structure.


  1. Ideal for beginners.
  2. They are comfortable.
  3. Nine available weight options.
  4. Easy to store.


  1. The weighted bars have a strong chemical scent.
  2. Weight may not be heavy enough for a non-beginner.

2. Adjustable Fitness Dial Dumbbells

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Adjustable dumbbells is one of the best weight training gear to have in your arsenal if you want a diverse workout approach. They are great for training at home when you cannot access a gym.

There are several techniques to do with dumbbells, as mentioned above. And this set kills many birds with one stone!


  1. Excellent exercise gear for both beginners and advanced athletes.
  2. Practical and space-saving; combines 15 sets of weights into one set.
  3. Easily interchangeable, no need to unload and reload to switch weights.
  4. You can use them for hundreds of different weight training techniques.


  1. Singular set. For most exercises, you need two dumbbells so you will need to buy two sets.
  2. Works out quite pricey for two sets. You could instead go for a slightly lighter set and have two dumbells and a barbell included with the 40.4LB DDFE Adjustable Dumbbell Barbell Lifting Set

3. Yes4All Vinyl Kettlebell

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A kettlebell comes in handy in general upper body exercises, squats, and swings. If you are looking for one, the Yes4All vinyl kettlebell is an excellent option, coming in ten different weight limits, from 5 to 50-pounds. Its solid cast iron construction and vinyl coating boost its longevity; hence it will serve you for a long time.

The kettlebell has a smooth-textured handle, which ensures you have a comfortable grip when using it.


  1. Available in various weights.
  2. The smooth-textured handle provides a comfortable grip.
  3. A durable construction.
  4. The vinyl coat prevents floor damage and enhances its appearance.


  1. It has an irregular bottom, making it unsuitable for some exercises like planks.

4. Wreck Bag Fitness Weight Bag

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A weight bag is a suitable weight training gear if you want to boost your regime’s intensity. The Wreck Bag fitness weight bag is a heavy-duty gear, with eight weight limits from 35 to 100-pounds. Its solid build ensures there is no weight shifting, making it easy to handle. It sports a sturdy construction, with mold and water-resistant properties.


  1. Its handles and solid build make it easy to use.
  2. It is durable.
  3. Eight weight limits.
  4. Suitable for both indoor and outdoor use.


  1. The clothing is quite rough and can scrap your skin if not handled correctly.

Frequently Asked Questions

How Long Should I Take A Break From Weight Training?

Weight training is quite intense, and you need an occasional break for your body to adjust to the stress. A break once a week is good so as not to interfere with your progress. However, in case of injury, you may need more time for rehabilitation.

Are Dumbbells Suitable For Beginners?

When starting weight training, you should start light before you go all intense. Dumbbells are suitable for beginners, though you should go for the lighter ones first.

Is There Any Point Building Upper Body Muscle Mass During Weight Training For Soccer?

As a soccer player, you should not overlook the upper body region when working out. Among the moves to boost the upper body’s muscle tone include bench presses, kettlebell swings, and weight bag shifts.


When playing soccer, you need to be resilient and agile. These are things you can achieve through incorporating weight training into your overall training program. Highlighted are some tips to follow when you pick up this training and the ideal gear to have for a smooth session.

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