How do I balance gym work with football training and matches?

This is the scheduling nightmare every footballer knows. You want to get stronger, but you've got team training twice a week, matches on weekends, and you're already knackered from football sessions.

When do you actually fit gym work in without being too tired to perform when it matters?

Work backwards from match day

"Your weekly football training schedule should always start with match days" because everything else needs to support your performance when it counts.

Match day: Peak performance required

Day before match: Light training only, avoid fatigue

2-3 days before: Can handle moderate gym work

3+ days before: Perfect for heavier strength sessions

A practical weekly framework

Here's how it works for Sunday matches:

Sunday: Match day

Monday: Recovery only

Tuesday: Gym session (heavier work)

Wednesday: Team training

Thursday: Gym session (lighter/power focus)

Friday: Light cardio work

Saturday: Pre-match preparation

Timing your sessions

Same day as football training:

• Gym first, football second if possible

• Keep sessions short and focused

• Avoid legs on heavy football days

Heavy gym days (3+ days from match):

• Full body compound movements

• Higher intensity work

Light gym days (1-2 days from match):

• Power and speed work

• Activation and preparation focus

Common mistakes to avoid

• Training legs 24 hours before matches

• Doing cardio after team training (you've already done football-specific cardio)

• Ignoring recovery completely

• Same intensity all week regardless of match schedule

The flexibility rules

Non-negotiables:

• No heavy leg training 48 hours before matches

• Always prioritise football performance over gym sessions

• Listen to your body's fatigue signals

Adaptable elements:

• Move sessions around as needed

• Adjust intensity based on how you feel

• Use shorter sessions when time is limited

Season variations

Off-season: More gym sessions, higher volume

Pre-season: Maintaining gym work whilst increasing football load

In-season: Reduced volume, focus on maintenance and injury prevention

The smart solution to balancing gym work with football

This is why we built CURVA with intelligent scheduling. Our programmes automatically adjust your gym sessions based on your match schedule, team training days, and season phase.

No more guessing when to train or worrying about being too tired for matches. Whether you're playing Sunday league or semi-professional with midweek games, CURVA creates a schedule that works with your football, not against it.

Ready for to balance your gym work with your football? Download CURVA and get a schedule that adapts to your real life.