Do NFL Players Lift Weights During The Season?
NFL players lift weights throughout the regular season and will hit the weight room 2 to 3 times a week. These weightlifting sessions are not as intense as during the off-season and players do go as heavy.
Lifting weights is an extremely important aspect of NFL training. All NFL players are expected to lift weights multiple times a week throughout the season.
NFL teams typically schedule 2 to 3 mandatory weightlifting sessions for their NFL athletes during the season. NFL players will often lift weights on Monday and Wednesday/Thursday.
NFL players avoid lifting weights the day of or the day before a game to ensure they are fully recovered and can display their athletic prowess on game day.
NFL weightlifting sessions are different during the season compared to off season. In season NFL weightlifting sessions are focused on reducing the risk of injury and helping players maintain the size and strength they gained during the off season.
Coaches have to be careful to ensure their NFL players are working hard enough in the weight room so they are maintaining their muscle and strength but at the same time not working too hard that they are fatigued during on field practice and most importantly on game day.
NFL in season weightlifting sessions still feature the classic exercises such as:
- Power cleans
- Back squat
- Front squat
- bench press
- Overhead press
The difference is that the weight is reduced during the season and coaches also add more conditioning elements to the work out. It is common for NFL players to complete circuit and Crossfit like workouts during the season. NFL players typically stay in the 60% to 75% when lifting weights during the season and coaches are looking for high quality reps and for players to move the bar explosively.
How Many Days A Week Do Football Players Lift Weights?
Do NFL Players Lift On Game Day?
NFL players do not lift on game day. Instead of lifting weights NFL players perform a comprehensive warm up which includes plyometrics, sprints, stretching and some light strength work which is mostly body weight or utilizes resistance bands.
You won’t find any NFL players hitting the gym before a big game because lifting weights too close to kick off time decreases a NFL athletes speed and power. Not to mention that lifting weights increases the amount of soreness players feel which negatively impacts their performance.
NFL players avoid lifting weights a few days before a game to ensure their bodies are 100% recovered and as responsive as possible. The last thing NFL players want to do is reduce their speed because their leg muscles are not recovered from squatting or they are unable to make dominant tackles because their back is fatigued from deadlifting.
Is It Good To Lift Weights Before A Football Game?
- Reduced speed
- Reduced power
- Reduced flexibility
- Reduced agility
- Increased fatigue
- Increased chance of injury
- Increased soreness
- Explosive exercises – sprints, plyometrics (tuck jumps and broad jumps)
- Dynamic stretches – high knees, bounding, kickbacks
- Static stretches – touch your toes, butterfly stretch, cossack squat
- Strength work – bodyweight squats, push ups, sit ups
If you perform this workout your body won’t be fatigued but at the same time your muscles will fired up to ensure you perform at your best on the football field.
Wrapping Things Up
NFL players lift weights 2 to 3 times a week during the season. These in season NFL lifting workouts are more focused on conditioning and helping athletes maintain their size and strength. The weights used are lowered compared to off-season workouts and the total workload is reduced.