Learn All About Gareth Bale Workout Routine and Diet Plan | Height and Weight

Gareth Bale’s Workout and Diet Routine: Gareth Bale is a professional footballer who plays as a winger/forward for Real Madrid and the Wales National Team.

Gareth Bale is known for his free kicks during games, but he is also extremely athletic and fit. So, if you’re looking for a Gareth workout and a Gareth Bale diet plan, you’ve come to the right place.

Gareth Bale’s Diet Plan

Gareth Bale spoke with the team nutritionist a few months ago about some of the foods he eats to get the nutrients he needs. Gareth Bale also states that he is a vegan, which means that his diet consists primarily of beans, legumes, and lentils rather than chicken, fish, and eggs.

Gareth Bale also enjoys a variety of vegetables, and his favorite pre-game meal is beans on toast, which may surprise you. So, let’s create a Bale-inspired diet to help you achieve his level of fitness.

Gareth Bale’s diet consists of the following items:


  • Avocado toast
  • Fresh fruits
  • Oatmeal with almond milk topped with berries and walnuts


  • Vegan protein smoothie or fruits


  • Lentils (very light seasoned)
  • Brown rice
  • Salad

Evening Snack

  • Beans on toast


  • Sauteed veggies (tofu, mushroom, bell peppers, broccoli, spinach, etc.)
  • Brown rice
  • Salad

Body Measurements of Gareth Bale: Height and Weight

Height 6 ft 2 inch
Weight 75-78 kg
Age 32 years
Chest 42-43 inch
Waist 32 inch
Biceps 14 inch

Workout Routine of Gareth Bale

For his great kicks and skills, Gareth Bale is one of the most well-known players in the world. When Gareth Bale is on the field, scoring goals and playing forward, he is unstoppable. While the player is well-known for his abilities, fans are curious as to how Gareth Bale acquires them.

So, if you’re interested in learning more about how Gareth trains with the team and what he does, keep reading. I’ll do my best to provide you with all of the most recent information about Gareth Bale’s workout.

I looked for a while but couldn’t find any interviews or articles where the player discussed his workout. However, Real Madrid’s official YouTube channel released a video showing how the teams train, which included Bale.

Gareth Bale is one of Real Madrid’s most attractive players. Real Madrid employs a specific training method, as evidenced by the video. Stretching will be the first order of business for Bale.

Stretching is an important part of his workout. Many players enjoy focusing on stretches and exercises such as ankle mobility, stability, and so on. After that, Gareth Bale would do a mix of routine and explosive workouts in the gym and during cardio sessions. The footballer’s gun routines are notorious for their explosiveness. Gareth Bale will be doing different drills in the ground once he completes all of those routines.

The star goes through shooting, Roundo, dribbling, and practice matches, as seen in the video. As a result, you’ll need to work with a coach and figure out your own football ground training. I’ll still give you a Gareth Bale-inspired cardio and gym session to get you started, but you’re free to change it up with your trainer and do what works best for you.

The following are some of Gareth Bale’s workouts:


We will begin the cardio routine with some quick stretches. After that, we’ll move on to the various exercises, such as running, biking, rowing, and so on. Gareth Bale is a forward who is constantly attacking, so a cardio routine will be crucial. Workouts like HIIT agility and hurdle training can also help you lose weight, but for now, stick to this cardio routine.

  • 20 minutes treadmill at 6-8kph at 5-8% incline
  • 10 minutes treadmill at 10-12kph at 0% incline (3-5 minutes walking cooldown)
  • 20 minutes air-bike
  • 10 minutes jump-rope
  • 10 minutes rowing

Conditioning and Strength by Gareth Bale

For the strength and conditioning workout, I recommend a combination of lifting and plyometrics, as well as a core workout. Footballers need core routines because they won’t be able to kick as hard if they don’t have a strong core. Also, don’t forget to stretch after you finish this workout if you don’t want your muscles to be sore or stiff.

Sets: 4-5

Reps: 8-10 (explosive and heavyweight reps)


  • Explosive incline push-ups
  • Explosive pull-ups or muscle-ups
  • Incline bench press
  • Cable crossovers
  • Landmine press
  • Barbell squats
  • Deep barbell explosive hack squats
  • Bulgarian split squats
  • Calf raises

Tuesday and Thursday

  • Vertical jumps to quick steps
  • Squat pulse to med ball slams
  • Box-jumps
  • Hurdles jump
  • Lateral hurdles jump
  • Crunches
  • Med ball Russian twist
  • Hanging leg raises
  • V-ups
  • Plank hold
  • Side plank hold


  • Landmine shoulder press
  • Lateral raises
  • Kettlebell swings
  • Clean & jerks
  • Goblet squats on a stability ball
  • Squat variation
  • Stiff-leg dumbbell deadlifts
  • Leg curls
  • Seated calf raises


  • Snatch
  • CrossFit pull-ups
  • Med ball throws to jumps
  • Med ball slams
  • Bicep curls to triceps extension
  • Hammer curls
  • Leg extension
  • Leg press
  • Lunges
  • Deadlifts

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