Roger Federer Workout, Diet & Lifestyle

Roger Federer is one of the greatest tennis players of the modern age, having won 20 Grand Slams in his career (as of November 2019). On the court, he is calm and collected and seizes the game like a true master. Of course, that comes from a long career of hard work and intense training.

The court is no place for weakness, whether physical, mental or otherwise. For a person who regularly has matches that last 4 or 5 hours, Federer trains for strength and endurance.

His lifestyle is wrapped around the same principles. Every day, he puts in the hard work needed, but at the same time, he’s not afraid to let go and enjoy life. Mr Federer once said that “There’s no way around hard work. Embrace it.”

Roger Federer workout

Roger Federer’s Workout and Fitness Routine

Since his teenage years, Federer has been training under the expert leadership of fitness and conditioning expert Pierre Paganini. During playing season, he hardly trains except for some light training, but he puts in at least 10 hours a week during the offseason.

Jump Rope and Jogging For Warm-up

A combination of skipping and jogging gets the champ going. He starts with some casual skipping, then revs it up for a few speed rounds for explosive cardio. He then goes for some jogging, with routines targeting different muscles such as butt kicks and side shuffles.

Medicine Ball For Upper-Body Strength

Federer has always said that forehands are his favourite. To keep his shots powerful, he does a few rounds of medicine ball toss either using a wall or with a second person.

He also reportedly does a bit of bench pressing for the same reason.

Various Full Body Workouts For Agility, Reaction, and Stamina

Federer can do these exercises on the tennis court or gym. He will use exercise bands to strengthen various muscles such as the legs and hands. He will also set up high intensity drills using exercise cones. 

He does this by placing three cones in a triangle, about 4ft apart. He then moves around each as fast as possible in a zigzag, swinging a forehand and backhand alternatively.

Besides, he does some court exercises like lateral shuffles to make sure he can always reach the ball in time.


Roger needs to make sure that he is comfortable on his feet, so he uses a still trampoline and tries to hit the ball while on one leg.

Some of the exercises that Roger Federer includes in his workouts include these.

  • Skipping and push-ups – After a casual round of double skips for warm-up, he could do a routine such as 60 seconds of pushups, followed by 60 seconds of skipping. The push-ups can also be replaced by planks.
  • Windshield wiper for core strength – lie flat with feet at 900. Lower them to each side until they touch the floor, and repeat several reps. Close it up with 60 seconds of skipping.
  • In a kneeling position, cross arms over your chest. Lower your butt and torso back and forth quickly for 60 seconds. Repeat the jump rope for 60 seconds.
  • Leg ups – Lie flat on your back and bend your knees. Slowly straighten each leg in turn, lower it and return to position. Repeat until your back is tired. Again finish, with 60 seconds of skipping.
  • Crunches – Finish with a set of crunches, having arms crossed over your chest. Keep at it for at least 60 seconds.

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Roger Federer Diet

For food, Federer needs to keep energized at all times. He makes sure to eat every few hours, and does his best to keep it natural. In general, he says that he can eat anything, and he loves his ice cream, chocolate and cheese. 

However, his meals are carefully managed to provide the high amounts of energy he spends during the day. 

He will start the morning with some waffles, fruit compote, coffee or juice and a shot of vinegar. It gives him the energy to start the day. For lunch, he will typically make it a high protein meal but keeps it lean and light.

In the course of the day, Federer can often be seen snacking on bananas which are an excellent source of potassium. He also eats power bars to keep up energy.

And two hours before a big match, Federer stocks up on energy reserves by eating a plate of pasta with gravy.

Roger Federer makes sure to eat healthily, have a lot of protein and healthy fats, and otherwise maintain a balanced diet. His favourite foods are ethnic, and he says that he never has to be too careful. What a lucky guy!

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Roger Federer Lifestyle

Did you know that he was a vegetarian until 14 when he was forced to give it up at an intensive tennis school? Apart from that, Roger Federer is a pretty collected person, and it comes from his total personality.

  • Rest – He tries to take at least 10 hours of sleep daily to help his body rejuvenate.
  • Positivity – In every drawback, disappointment and challenge, Federer maintains a positive attitude and a brave face. He once said, “What I think I’ve been able to do well over the years is play with pain, play with problems, play in all sorts of conditions.”
  • He enjoys life – Federer likes the simple pleasures of life. He spends time with his family, watches TV, travels, has dinner with friends, and goes hiking and fishing. He is also admits to having a sweet tooth, and will usually not pass up good ice cream or chocolate.

How Can You Maintain Your Lifestyle Like Roger Federer

Roger Federer is an icon in our time, and his success and way of life are a shining lamp to all who are in darkness. He has achieved massive success through hard work and has earned the title of world’s oldest Grand Slam winner.

The secret as to why he has lasted so long is easily found in his lifestyle and workout routine

You too can achieve that level if you want. You only need to follow in his footsteps. For starters, start eating healthy. You will not be spending as much energy as him, so cut out excess carbs. Eat more fruit.

Then, exercise. You can see that Federer puts in a lot of effort to remain in top shape. You too need to set apart time for enough exercise each week.

Most importantly, keep your attitude sunny at all times. Troubles will always come, but you can choose to rise above them and shine. Like Roger Federer, embrace the hard work and the pain, and sweet success will not be long in coming your way.

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About Gaurav Dhir

Gaurav Dhir, B. Tech, PGDCM is an engineer and MBA by training. A fitness aficionado, Gaurav follows a strict diet and exercise regimen to keep himself vigorously active. He loves playing sports and being outdoors. Gaurav is responsible for the health and wellness of 4 generations including his son, elderly parents and very elderly grandparents.