Mesut Özil’s Fitness Training :Have you ever wondered what made 36-year-old football player Mesut Özil a star in the sport ? What distinguished him from other Athletes ?
The answers to these questions are simple yet profound. Performing smart exercises consistently was the reason for Özil’s peak . By reviewing Mesut Ozil’s daily routine, we find that he has a professional commitment to his work. He always tells his fans, “Effort and practice are the keys to success. No victory is possible without hard work .”
Such an attitude suggests that Özil’s philosophy of life is based on effort, practice, and continuity. He looked at FIFA statistics and found that 60 percent of professional players prioritize fitness and bodybuilding. With the view that “my body is my tool; I’m trying to improve it,” he turned to fitness .
To win the title of the best midfielder in the history of football, he dramatically increased his physical strength and endurance by performing various exercises.
These exercises were so cleverly chosen and implemented that during football games, he could manage his body’s energy well .
In addition, he did not forget the importance of rest and nutrition, ensuring the supply of necessary Vitamins along with strenuous exercise.
In this article, we will examine the details of Mesut Özil’s bodybuilding exercises and show how these exercises have helped him succeed. Let’s discover together the secrets of Özil’seffective workouts.

Examination of the Most Important Exercises of Mesut Özil at a Glance
Fitness exercises consist of various components. The following table lists the most important parts of exercise: warm-up, strength training, cardio, combination, and cool-down.
Exercise categories | Exercises | Explanation |
Warm up | Running | 10 to 15 minutes to raise your heart rate and prepare your body |
Warm up | Stretching movements | Preventing body injuries and increasing muscle flexibility |
Strength training | Squat | Strengthens legs and core muscles |
Strength training | Chest press | Strengthening chest and shoulder muscles |
Strength training | Deadlift | Strengthening the back and leg muscles |
Strength training | Pull-up bar | Strengthening upper body muscles |
Strength training | Overhead press | Strengthening the shoulder and arm muscles |
Cardio exercises | Running at high speed | Increased cardiovascular endurance |
Cardio exercises | Cycling | Strengthens leg muscles and increases endurance |
Combination exercises | Free weight exercises | Includes a variety of weight training exercises for total body strengthening |
Combination exercises | Plyometric exercises | To increase explosive power (specific to runners) and speed |
Cool down | Static stretching movement | Static stretching to reduce muscle tension |
Cool down | A leisurely stroll | Relaxing muscles and heart rate |
Keep in mind that the table above is only part of Mesut Ozil’s training. He understood his muscles well with the help of coaches and physiotherapists and practiced various exercises tailored to his muscle groups.

Mesut Özil’s Bodybuilding Journey
Mesut Özil’s physical changes after his retirement were dramatic. After retirement, he focused on bodybuilding and strength training, which increased his muscle mass. The type of exercise performed is directly related to body fat, muscle volume, and overall health.
After retiring, Özil chose workouts beyond bodybuilding, turning to other sports such as Yoga and Pilates. Interestingly, these exercises help maintain mental and physical balance.
Inside Mesut Özil’s Training Regimen: Workouts of a Football Star
Contrary to popular belief, skill and success are not solely dependent on innate talent.
The most important factors in success and skill acquisition are practice, along with frequent and persistent repetition. We will examine the exercises that Mesut Ozil undertook to reach his current position to understand why he became known as a symbol of perseverance.

1. Strength Training
These exercises serve as an important and consistent part of Ozil’s daily routine. Here are the most important strength training movements.
- Weight training: a set of weight-assisted movements referred to as strength training. Movements such as squats, deadlifts, and chest presses are performed to increase the strength of the major muscles in the body.
- Bodyweight training: the core and upper trunk muscles are strengthened through exercises like push-ups, pull-ups, and planks.
- Plyometric exercises: rapid movements that enhance muscle strength and speed are included in plyometric training.
2. Aerobic Exercises
Aerobic exercise is essential for increasing cardiovascular endurance and maintaining physical fitness. Özil performed these exercises to prepare on the field during his football career. After retiring from the game, he continues to engage in aerobic exercises to keep his body in shape and maintain his health and mental balance.
- Running at various intensities
- Cycling
- Push-ups

3. Flexibility and Balance Exercises
Interestingly, when Mesut Özil started playing sports professionally, he was a novice footballer. Maintaining balance and flexibility is very important for these individuals, especially beginners. That’s why he incorporated yoga movements and stretching exercises into his daily routine.
4. Timing and Discipline in Training
One of the most important features of Ozil throughout his life is maintaining order in performing exercises. He has a detailed plan for his activities and believes that exercise, like eating, should be done at a specific time.
5. Proper Recovery
Recovery after exercise is a crucial part of training. He employs various techniques to recover after workouts, which help him maximize the benefits of his sessions.
- Professional muscle massage
- Use of an ice bath
- Getting enough sleep
- Performing light stretching
Tip:
- Özil believes that the quality of movements is more important than their quantity.
- He listens to his body and reduces his exercise if he feels tired or in pain.

The Secrets of Mesut Özil’s Fitness Routine
Ozil takes a deep look at exercise and training. Even after he retired from football, he continued his training intensely, even more than before. Here are three consecutive days of Ozil’s training.
Day One: Focus on Strength and Endurance
On the first day, Ozil focuses on strength and muscle endurance. He incorporates squats, Deadlifts , and chest presses into his routine. In addition, he sometimes performs supersets and circuit exercises. The important thing is that on this day, he does his best to increase his muscle mass.
Day Two: Cardio and Flexibility
On the second day of exercise, cardio training and improving flexibility are Özil’s priorities. He tries to raise his heart rate by running lightly or using a stationary bike. This type of activity increases cardiovascular endurance. He also doesn’t forget yoga and stretching, as Özil believes that these exercises reduce the risk of injuries during workouts.
Day Three: Recovery and Mental Exercise
The third day is dedicated to mental exercises. A professional athlete should also focus on deep breathing and mental relaxation after two intense days, as this helps improve blood flow to the organs.

Mesut Özil’s Nutrition Plan
Before you start any diet, you need to know what your goal is to have a specific style of food. For example, Ozil knew he wanted to improve his sports career in football. That’s why he was looking to increase his muscle mass. In addition, to have a healthy, well-trained body, he wanted to reduce his excess body fat as much as possible.
After identifying the goal, you need to know what to include in a diet and which foods to avoid. Mesut Ozil has made high-quality proteins a priority for all his food sources. Beneficial proteins are found in chicken, fish, eggs, and more. Keep in mind that a healthy diet does not rely on only one type of food. That’s why you need to eat healthy carbohydrates and fats.
Mesut Ozil chooses complex carbohydrates, such as brown rice, quinoa, and potatoes, because they provide more energy to the body. Healthy fats are also found in avocados, nuts, and olive oil.
An important point to note is that the player focuses on eating natural and fresh foods. The player seriously avoids processed foods and has turned to fresh vegetables, fruits, and nuts, as these foods are rich in vitamins, antioxidants, and minerals.
Keeping the body hydrated is essential for anyone who engages in professional sports, so the athlete balances hydration by drinking water and liquids such as natural juices and coconut water.
Removing unhealthy sugars and fats was Özil’s next important step. He eliminated carbonated soft drinks, industrial sweets, and fried foods from his diet to enhance his bodily functions.
Examination of several sample meals in the Özil Diet
To understand the player’s diet, we’ll look at some of the meals that this person may eat during the day.
A. Day one
- Breakfast: boiled eggs, bread, and a glass of natural fruit juice
- Morning snack: a handful of nuts with a piece of fruit
- Lunch: grilled chicken breast, brown rice, and a salad with olive oil
- Evening snack: Greek yogurt
- Dinner: grilled fish and steamed sweet potatoes
- Before bed: a glass of low-fat milk or a protein smoothie
B. Day two
- Breakfast: rolled oats with milk, fruit, and a spoonful of peanut butter
- Morning snack: a handful of nuts and a variety of fruits
- Lunch: grilled meat, brown rice or quinoa, and steamed greens with olives
- Afternoon snack: natural honey and a few pieces of dried fruit
- Dinner: fish, mashed potatoes, and a salad
Important tips that Özil recommends to those around him:
- As an athlete, do not forget to take supplements such as whey protein, creatine, and multivitamins.
- Have good timing for meals to ensure you get enough energy at the right time.
- Be sure to seek help from a nutritionist at the beginning of your fitness journey.

And at the end…
The most important thing to learn from Mesut Özil is his discipline and continuity in training. He believed that he should be committed to his sports program in any situation. That’s why he became more familiar with his body every day, allowing him to choose more appropriate exercises to achieve his goals.
In this article, we aim to take a general look at Özil’s post-football life to understand why he remains at the top. A review of Özil’s most important exercises, training practices, and diet plan shows that each person’s physical and mental health is directly related to their daily activities.
Therefore, you can also experience a healthy lifestyle by setting specific goals, adhering to them, and taking steps toward success.
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