Cristiano Ronaldo recently showcased his impressive physique in a striking post-sauna photoshoot, leaving little to the imagination. At 40, Ronaldo might be described as having the body of someone much younger—around 28 years old—but his muscular build is truly exceptional, setting a standard that few can match.
Achieving such a physique is no small feat, and Ronaldo’s commitment to fitness is well documented. His rigorous routine includes up to four hours of workouts daily, complemented by six high-protein ‘mini meals’ that fuel his performance and recovery.
In the photos, the Al-Nassr star adopts a powerful, Superman-like stance, gazing intently at the camera. Clad only in his shoes and CR7-branded boxers, he presents a commanding presence in the gym. Despite claiming to have just emerged from a sauna session, Ronaldo shows barely a drop of sweat, further emphasizing his remarkable physical condition.
Known for his dedication to recovery, Ronaldo’s affinity for saunas is no secret. He has been known to indulge in both sauna sessions and ice baths at unconventional hours, sometimes as late as 2 a.m., highlighting his relentless pursuit of peak performance. It’s clear that Ronaldo is accustomed to the heat, using it to his advantage in maintaining his elite athletic form.
There was hardly a hint of sweat on the Portuguese despite his claim that he had clambered out of a sauna not long before.
Ronaldo is a fan of saunas and has even been known to use them, as well as ice baths, at hours as ridiculous as 2am in a bid to maximise his recovery, so maybe he’s simply used to the heat.
Cristiano Ronaldo has showed off his incredible physique aged 40 – after a sauna session!
The former Manchester United star will get married to Georgina Rodriguez in the summer
If you haven’t figured it out by now, Ronaldo is obsessed with his health and sustaining his football career for as long as possible. His target is 1,000 goals.
Only last month, in his interview with Piers Morgan, did the Manchester United and Real Madrid legend finally admit that he is ‘one or two years’ away from retiring.
The latest measurement of his body fat that we have available states that his is at seven per cent. Premier League stars are only expected to maintain levels between eight and 12 per cent.
And there are various unique methods he uses to maintain his toned form.
In addition to training with his club, Ronaldo, who will marry his partner Georgina Rodriguez next summer, supplements squad sessions with a personal workout plan.
He swears by Pilates, regular swims and five trips to the gym a week.
These include 25-30 minutes of cardio, high-intensity sprinting and targeted weights to increase muscle strength.
In total, he works out for three to four hours a day.
Ronaldo poses with his son, young footballer Cristiano Jr, over the summer
He works out for up to four hours each day, has five gym trips a week, and eats six meals a day
Furthermore, rather than sticking to the traditional three-meal structure of breakfast-lunch-dinner, Ronaldo prefers to refuel with six smaller ‘mini-meals’ throughout the day: Breakfast, brunch, lunch, snack, supper, dinner.
He loves nutrient-rich avocado, fresh fish and generally sticks to high-protein, low-fat foods like chicken, with Ronaldo once calling it ‘magical’ for its healthy properties. Salad, whole grains like quinoa, and fresh fruit are also piled onto his plate every day.
Fellow Portuguese players have said Ronaldo’s favourite dish is Bacalhau a Bras, a traditional dish combining scrambled eggs, fried potatoes and salted cod. Just don’t try and hand him a sugary drink – he’s not a fan.
Moreover, he gets seven-and-a-half hours of sleep, which most people should aim for, but he claws it together in an unusual way: by taking five 90-minute naps rather than one big sleep.
Known as polyphasic sleep, the basic concept is to break the normal sleep cycle up into a half-dozen naps, though the exact method can vary.
This is broadly the same pattern babies use to sleep, something that usually comes at the expense of their parents’ own sleep schedules.
The supposed benefits of the practice include increased productivity, alertness and the ability to learn and retain new information.
Some scientific studies have found taking a 90-minute nap during the day can improve reactions times for tasks. Other scientists say polyphasic sleep doesn’t have any proven benefits compared to a regular sleep schedule.
From ‘magical’ chicken, a strict napping schedule and at-home cryotherapy – Daily Mail Sport examines the health hacks that help Ronaldo stay in top form aged 40
Ronaldo is strict about what he eats, and has small meals on several occasions, often featuring fresh vegetables and avocado on toast, and chicken, which is high in protein and low in fat
Ronaldo previously said sleeping is key to muscle recovery; he has five 90-minute naps a day
And when the Portugal star is not kipping he’s either training or working out on his own
But Ronaldo has reportedly embraced the theory put forward by sport sleep expert Nick Littlehales, who he met while at Real Madrid.
‘Proper sleep is really important for getting the most out of training,’ he says. ‘Sleep helps muscles recover, which is really important.’
Additionally, he has been a fan of cryotherapy for more than a decade. When he returned to Manchester United in 2021, Ronaldo reportedly had a £50,000 cryotherapy chamber brought to his home. Cryotherapy chambers use freezing liquid nitrogen to rapidly plunge the air within to -200C (-328F).
The therapy, which counts athletes like Usain Bolt and fellow footballer Erling Haaland as fans, is thought to help reduce inflammation and injury swelling by boosting blood circulation as the body responds to the extreme cold.
