Football Workouts Without Weights

Many people believe they cannot get into great shape without using weights as part of their training routine. In fact, football players in particular are taught from a young age that strength training with weights is essential for their fitness success.

This isn’t actually the truth. While weights can be very effective at building muscle and strength in football players, you don’t need to use them for every one of your workouts. As a matter of fact, you don’t need to use weights at all.

Whether you want to transition to a day or two of weightless exercise per week or to an altogether weightless fitness program, the exercises below are for you.

Upper Body Exercises

Most of the football workouts without weights substitute your own body weight for the iron. This is a very effective way to train and build muscle. Best of all, it can be done anywhere. You don’t need a gym for body weight exercises.

Great upper body exercises to start with to get into football shape include push-ups. Standard push-ups are a great start and you can add in any number of push-up variations. For instance:

  • Diamond Push-Ups
  • Hindu Push-Ups
  • Planche Push-Ups
  • Shoulder Push-Ups
  • One-Arm Push-Ups
  • Plyometric Push-Ups

Another effective bodyweight exercise is pull-ups and chin-ups. These are great for football players to use because they build strength in all of the muscles of the arms as well as in the core muscles.

Lower Body Exercises

Though many football players focus much of their off field training on the upper body, building strength and endurance in the lower body is just as important.

A solid foundation for a football player starts with strong legs. Strong legs keep you up off the ground, allow you to explode forward, run faster, and stay planted firmly in position. These are a few of the bodyweight exercises that can be done to improve the overall strength of your legs.

  • Bodyweight Squats
  • Squat Thrusts
  • One-Legged Squat
  • Leg Lifts
  • Mountain Climbers
  • Box Jumps

Other Exercises

Of course, there are other muscle groups that a football player needs to work on other than upper and lower body. These include the core muscles. It should also be noted that football players should focus on exercises that work various areas of their body at once rather than isolation exercises that target specific muscles.

Here are a few of the best core/full body (non-weight) exercises for football players. They will help you develop endurance and better cardio conditioning.

  • Burpees
  • Crunch
  • Sit-Up
  • Jumping Jack
  • Grasshoppers
  • Side Bends
  • Wall Sit
  • Plank
  • Reverse Bridge


Last but not least are football drills. You can work out all day in the gym and still not become a better football player if you don’t have the basics down.

The best way to improve your skills (and your physical fitness) is by practicing on the field. Team practice is one of the best ways to learn to function better as a team, as a unit, but individual drills can also help you better your speed, agility, strength, and on the field smarts. Find drills that are tailored to your specific position for the best overall benefits.

Football Workouts Without Weights

Don’t listen to what anyone says – you don’t absolutely need weights for a great football workout. While you should try to work out with weights a few times per week, the exercises discussed above are more than effective enough to act as a great substitute. On days when you can’t make it to the gym or need a break from the weights, use the body weight exercises above for a killer football workout.



Hi, I'm Zayn. I am a personal trainer and blogger living in Miami, Florida. Welcome to my blog! Zaynez follows my life and my interests in sports, fitness and healthy living.

Leave a Reply

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