Maria Sharapova Workout Routine and Diet Plan

Maria Yuryevna Sharapova, who was born on 19 April 1987, is a Russian former world No. 1 tennis player. Although she played under the banner of Russia with the Women’s Tennis Association (WTA), she has lived in and been a United States permanent resident since 1994. Sharapova competed on the WTA Tour from 2001 to 2020 and had been ranked world No. 1 in singles by the WTA on five separate occasions, for a total of 21 weeks. She is one of ten women, and the only Russian, to hold the career Grand Slam. She is also an Olympic medalist, having won a silver medal in women’s singles at the 2012 Summer Olympics in London.

Maria Sharapova

In March 2016, Sharapova revealed she had failed a drug test at the 2016 Australian Open. She had tested positive for meldonium, a substance that had been banned with effect from January 1, 2016, by the World Anti-Doping Agency (WADA). On 8 June 2016, she was suspended from playing tennis for two years by the International Tennis Federation (ITF). On 4 October 2016, the suspension was reduced to 15 months, starting from the date of the failed test, as the Court of Arbitration for Sports found that she had committed “no significant fault” and that she had taken the substance “based on a doctor’s recommendation… with good faith belief that it was appropriate and compliant with the relevant rules”. She returned to the WTA Tour on 26 April 2017 at the Porsche Tennis Grand Prix.

In this article, we will discuss all the workout routines that Maria Sharapova does in her entire day and the kind of foods that she eats to keep her energy levels sustained. So read ahead and know what she does and how she manages to be at the top of her game every single time!

Maria Sharapova Body Statistics

  • Birth Year: 1987
  • Birth Date: April 19
  • Height: 6 ft 2 in or 188 cm
  • Weight: 68 kg or 150 lbs
  • Breasts: 36 inches
  • Waist: 26 inches
  • Hips: 36 inches
  • Body Measurement: 36-26-36 in or 91.5-66-91.5 cm
  • Dress Size: 4 (US) or 36 (EU) or 8 (UK)
  • Shoe Size: 11 (US) or 8.5 (UK) or 41.5 (EU)

Maria Sharapova Awards and Achievements

  • Russian Cup Newcomer of the Year
  • Women’s Tennis Association (WTA) Newcomer of the Year
  • WTA Player of the Year
  • WTA Most Improved Player of the Year
  • ESPY Best Female Tennis Player
  • Prix de Citron Roland Garros
  • Russian Cup Female Tennis Player of the Year
  • Russian Cup Female Tennis Player of the Year
  • Whirlpool 6th Sense Player of the Year
  • ESPY Best Female Tennis Player
  • ESPY Best International Female Athlete
  • ESPY Best Female Tennis Player
  • Russian Cup Team of the Year (as part of the Fed Cup team)
Maria Sharapova
  • WTA Fan Favorite Singles Player
  • WTA Humanitarian of the Year
  • WTA Most Fashionable Player (On Court)
  • WTA Most Fashionable Player (Off-Court)
  • WTA Most Dramatic Expression
  • ESPY Best Female Tennis Player
  • Medal of the Order For Merit to the Fatherland 2nd Class (April 28, 2012) – for her philanthropic activity
  • Medal of the Order For Merit to the Fatherland 1st Class (August 13, 2012) – for her outstanding contribution to the development of physical cultures and sports at the XXX Olympic Games in 2012 in London (Great Britain)
  • Russian Cup Female Tennis Player of the Year
  • Order For Merit to the Fatherland (February 5, 2016)

Maria Sharapova Workout Routine

She is a stunningly beautiful and fit lady who stands 6 feet and 2 inches tall. Among the best tennis players in the world, she stands 6 feet and 2 inches tall. Working hard is the key to her well-toned, supermodel-like body. Nevertheless, she suffers from anxiety and stress sometimes, especially when she is not in her best mood. It has been skillfully fought against these monsters and now she is in the best of spirits.

Maria Sharapova

“I train five or six times a week for six hours a day with my trainer, Yutaka Nakamura, or one of my coaches. Playing professional tennis requires major dedication. If you take more than three days off, you can start to lose lean muscle.”

Exercise routine: Stretching, a warm-up run on the beach, two hours of tennis practice, core exercises, Pilates, and interval sessions on the bike or on hills and sand dunes.

Reenergizing ritual: “Weekly sports massages and baths, both ice and hot, help relieve my tired muscles. I add Epsom salts and lavender essential oil.”

Workout wardrobe: a racquet from Head, tights from Nike, and a sports bra.

In order to stay in shape, Sharapova cannot miss working out. When she doesn’t exercise for more than three days, she loses muscle mass, so she works out every day. The trainer she trains with, Yutaka Nakamura, has her training six hours a day five or six days a week.

The tennis pro begins her routine with stretching and a light jog along the beach. Throughout the next two hours, she plays tennis, engages in core exercises, cardio, Pilates, and interval sessions on the bike or on hills and sand dunes. Further, Sharapova practices circuit training and strength training twice a week as well as taking salsa classes.

Morning exercise is her thing, and she starts as early as 7:00 a.m. A recent photo of her in a yoga pose was posted on her Instagram account. Despite the early hour, this was the easiest pose she could find that looks like she knows what she’s doing.

As part of her weekly self-care routine, she also takes advantage of sports massage therapy, ice baths, and hot baths to relax her tired muscles. The essential oils of lavender and Epsom salts help to ease her body’s aches.

Sharapova also posted this video on Instagram showing her working out on a Soulcycle. She captioned it, “Jerome really knows how to make me feel like I’m no longer on vacation. It’s back to the grind.”

Maria Sharapova

In addition to her personal trainer, Javier Capitaine, the stunning celebrity is always there to guide and assist her. He designs workouts for her in a way that keeps her from feeling fatigued by stagnancy. Two times a week, he has Maria practice circuit training with high-intensity cardio exercises and strength exercises.

In addition to working out in the gym, she also does a variety of outdoor exercises. Strengthening her core, yoga, salsa classes, biking, and so on, are some of the exercises that she shuffles. Rest as well as exercise are essential to her health. She exercises six days a week and relaxes her body at least once a month with a body massage and spa treatment. Additionally, she meditates for five minutes every day to relieve stress.

Tennis player Maria Sharapova is a force to be reckoned with. As an 18-year-old, she was ranked number one in the world in tennis and went on to win five Grand Slams during her long and impressive career. While Sharapova has retired from professional tennis, she still exercises and recovers at home as part of her fitness routine.

Tennis is a game that requires high levels of concentration and agility. Anyone who has played it knows that. Sharapova is a huge boxing fan off the court, which uses similar skill sets. Sharapova says she has started doing one-on-one boxing at the beach. “It’s such a great cardio workout with a lot of unexpected movements, and I love the focus it requires.” Tennis balls can be thrown left or right, forward or beyond you (or behind you). A boxer’s punch can also come from a variety of directions, which requires lightning-quick muscle response, which Sharapova likes to practice.

Maria Sharapova

Sharapova usually sharpens her jab-cross-hooks through boxing workouts three times a week. Her yoga mat, however, allows her to do some low-impact exercises. “That’s my current regimen: boxing typically three times a week, with a yoga flow workout mixed in between for recovery on the off-days,” she says. “I try to fit in a yoga flow to focus on stretching.” By stretching her muscles in a vinyasa flow, Sharapova gets both active recovery and added flexibility (which helps when she has her boxing gloves on).”

In order to maintain optimal health, Sharapova practices more than a few yoga poses as part of her recovery regimen. “Outside of yoga, I’ll use an infrared sauna a couple of times a week, too. I’ve found that it’s such a good way to stay fresh,” she says. Moreover, Sharapova recently announced that she has been named to Therabody’s Advisory Board, which means that she will be working with the fitness recovery tech company for the creation of more ways for people to utilize its Theragun device for at-home wellness. “Before and after every workout, and just about every evening, I spend about 10 to 15 minutes using my Theragun to stay loose,” says Sharapova.

Is there anything the tennis star has learned in her (very) active years? It’s a good idea to stick with a set routine even if there are so many workouts to choose from. “It’s great to throw in a new workout every now and then, but sticking to a routine is how you’ll ultimately start seeing an improvement in your strength,” says Sharapova. “I’ll tell you from the perspective of an Olympic medalist and tennis all-star.”

Professional tennis is grueling – “If you take more than three days off, you lose lean muscle and your hand-eye coordination can suffer. So I train five or six times a week. I’m lucky; I live in Florida so often I’ll start my day on the beach with a warm-up jog. The Florida sunrises are beautiful and I get to think about the day ahead.”

At around 9 am I head to practice and start with warm-up exercises for my shoulder, which is prone to injury. Then it’s on the court for a 15-minute whole-body warm-up and then two hours of tennis practice.

Maria Sharapova

When I’m not training on the court, I’ll focus on my core at the gym. I’ll do Pilates-type exercises using one of those big bouncy balls. I also do a few cardio sessions a week, mixing it up with bike sprints or interval sessions on the sand dunes. They’re so hard, my least favorite thing to do! But very effective. I stretch after every practice or training session. It’s a good way to finish off the day.

That was all about the workout routine that is followed by Maria Sharapova when she is practicing for any of the tournaments. She also makes sure to keep herself fit during the off-seasons. In the next section, however, we will discuss some workouts tips and tricks that would keep her stick to her workouts.

Maria Sharapova Workout Tips and Tricks

While serving as a spokesmodel, candy mogul, and professional tennis player, Sharapova still manages to keep up with her workout routine.

Five-time Grand Slam medalist, 27-year-old Lauren Hutton, shares a few of her fitness secrets with us – and they are so simple even I can do them! These aren’t recipes or exercises, just common sense suggestions to help us stay on track with our diets and workouts:

Take a Diverse Approach

Although Sharapova’s go-to workout is tennis, she also enjoys trying new exercises. The activities she participates in include pilates classes, yoga workouts, mountain biking, running, and salsa dancing. Change-ups in your workout are proven to make your body respond better.

Drink plenty of water

While we all know that water is essential for your body to function properly and flush out toxins that cause bloating and constipation, we still don’t drink enough. “Water is a huge part of my diet.” A recent interview with SHAPE magazine revealed that she has to force herself to drink the drink. If you enjoy fruity drinks, flavor your water with some fruit.

No Crazy Diet

It is due to her commitment to daily exercise and love of tennis that Sharapova’s body is so striking. It does not include a strict diet plan (which is good for me since I do not follow strict diets). It is also very straightforward. Besides avoiding gluten, she packs on the protein, and she loves her country’s traditional borscht soup. On her cheat days, she loves to have some fish tacos with guacamole and sauce – YES! She loves it!

Relax and enjoy yourself

No matter how intense her practice sessions and workout regimens are, Sharapova always finds time to relax. Whether she’s getting a massage or just relaxing with friends, she enjoys pampering herself. For physical, mental, and emotional well-being, it is vital to take a step back and de-stress.

Maria Sharapova

We all need a pick-me-up from time to time

“I’ve always seen sweets as a treat post-workout or after an accomplishment to treat yourself or reward yourself. Or, even after a tough day as a pick-me-up, rather than something to load on constantly. I think I’m not too strict on myself because I know that playing tennis is a huge part of my lifestyle and that I constantly exercise and I need energy. But, I also know that it’s important to keep yourself happy. Being mentally happy is just as important as being physically happy. So, if you work out and you eat really healthy, then if you have a little bit of a treat — whether that’s candy or yogurt — and you feel good about it, then you don’t really think twice about it because it’s part of your life.”

Keep It Interesting

“I like to exercise outdoors and keep it interesting. You know, take classes that I’m not familiar with or maybe I’m not good at — [like] a dance class. Getting out of your element and not thinking about it. When something is not part of your routine all the time, it can become fun to do it. Then, you don’t think of it as a workout (or work) for something, but you see it as a fun element, or addition, to your lifestyle.”

Stop Juggling

“You have to respect both your career and your personal life. Your career is important but, of course, as a woman especially, so is hopefully one day creating a family with the person that you love. So, if you think of it as a juggling act, then it’s probably not the right combination. But, it’s more just working on your schedules together, creating opportunities to see each other as much as you can, and valuing your time.”

Change Your Mentality

“I think when you really enjoy the experience of doing something, rather than thinking it’s a chore, that’s when you don’t think of how busy you are, or that you don’t have enough time. You know, I enjoy my days at home sitting around and resting, but I also enjoy being productive and being creative and thinking ahead.”

Don’t Underestimate The Power Of A Really Good Scrub

“Go to the spa! I love taking a couple of girlfriends and just going to the spa. Even if it’s like a Korean spa, and you get a really good scrub. Something that’s different to your everyday life — even if you have to spend a bit more money than you would normally — really helps relieve stress.”

Maria Sharapova

Those were all the tips and tricks that Maria Sharapova gave out to her fans and followers in her social media account or during her interviews. She really likes to inspire people to be a better version of themselves. In teg next section, we will discuss some of the diet plans that she takes.

Maria Sharapova Diet Plan

In order to stay fit, five-time Grand Slam winner Maria Sharapova maintains a healthy diet and a disciplined lifestyle. Since she wakes up early, she is able to utilize the entire day. Since she is an athlete, she has always been passionate about a healthy diet. In addition, physical fitness is a daily necessity for her.

Her belief is that participation in sports teaches you that working out will not yield results without a proper diet. Mariana cares deeply about eating a healthy diet and eating nutritious foods. Her favorite breakfast while she trains is a healthy breakfast. Therefore, she chooses a natural green smoothie with mint, spinach, and lettuce, and squeezes lemon over it.

“I’m very attuned to the type of fuel I put in my body, but I also allow myself a little indulgence.”

Breakfast: Rye toast, goat cheese, a piece of ham, and fruit.

Lunch: “Russians are big on soup. I like tomato with vegetables and a chicken breast.”

Healthy snack: Green juice.

Dinner: Fish, rice, vegetables.

Splurge: “My Sugarpova candies. I’ve always had a sweet tooth.”

Booze: Sangria, “on vacation.”

The divine body is a sweet tooth and placates her craving for sweets with small portions of cakes and other sweet foods. She indulges in foods occasionally, for example, when she is out with friends. That way, it keeps her in a good mood and doesn’t rob her of anything.

Maria Sharapova

In addition to that, Maria enjoys drinking tea in the afternoon due to her typical Russian eating habits. With tennis being a sweat-inducing sport, Maria ensures that her body is properly hydrated.

However, unless one’s diet complements one’s workouts, a sportsperson cannot gain the benefits of workouts. In addition to being mindful of the impact her diet has on her body, Sharapova prefers to consume healthy foods that benefit her health.

Maria Sharapova said in an interview with Fast Company that her ‘on switch’ is a healthy breakfast: “When I’m training, the most important on switch is a healthy breakfast. I make a green smoothie with romaine lettuce, avocado, spinach, mint, and fresh-squeezed lemon juice. I also buy chestnut bread from the local farmer’s market and eat it with blanched almond butter.”

Candy seems to be the Russian’s favorite cheat bite, as expected since she eats a balanced diet. In addition to turning her passion for sweets into a business, the 32-year-old launched her own candy company, Sugarpova.

Talking about her vice, Sharapova said: “Candy, no question about it. I’ve had a sweet tooth for as long as I can remember, and it’s the reason I decided to start my own candy company, Sugarpova, seven years ago.”

She further continued, “We just launched our new line of all-natural gummy candies and they’re so good! The strawberry cream flavor is probably my favorite.”

In addition, Maria Sharapova revealed that dates are one of her favorite things to eat when she is busy at work and needs a quick snack. “Dates, Ella’s Kitchen baby food purées, and rice crackers.”

Maria Sharapova

Furthermore, she revealed that “Mimi Cheng’s Dumplings” is her favorite quick lunch dish, and “ABCV or Uncle Boon’s” in New York is her favorite place to eat.

Fuelling your body is about understanding what it needs and when. In general, I believe in balance. I need carbs and protein that work together, so breakfast will usually be a piece of fresh fruit and rye toast with goats’ cheese and ham.

I’ll eat chicken or fish with rice and potatoes for my main meals, and then snack on almonds and grapes throughout the day. During tournaments I have to be more vigilant, and I stay away from things that cause inflammation, like lactose. Butter can be hard for your body to digest, so something like goats’ cheese is a better alternative.

It’s when I come off the court after a big match that my discipline has to kick in. I often feel hungry, but recognise my body is calling me to rehydrate more than anything else. A good outcome usually means I’m playing again in less than 48 hours, so you can’t lose your momentum. But after a win? I love to celebrate with some sushi!

That was all bout what Maria Sharapova eats the entire day to keep herself fit as a fiddle.

Maria Sharapova Fitness Interview

How do you maintain your diet when you’re traveling internationally?
Caroline Wozniacki: Because we travel to the same places every year, we get comfortable with the city and the restaurants. We know what we like and where to go, so it makes it easier. We do eat out a lot. I’m not one of those people who’s crazy strict with my diet, but I do think about the best ways to fuel my body so I can perform my best. The best way to describe it is you can have a Ferrari, but if you don’t put the right fuel in it, it’s not going to go anywhere. I love to have good protein, and I need to have my vegetables and a few carbs. A lot of times I eat chicken with broccoli and rice; that’s my go-to meal.

What about at home? Are you a big cook?
My parents live close by, and my mom is an amazing cook. A lot of the times when I’m in training, we’ll go have lunch at my parents’ place. She looks very healthy, and it’s quick. After practice, I can go straight over, eat, and then take a nap before my afternoon session. That’s the routine. Once in a while, I’ll cook for dinner, but most of the time I’ll just order in for David and me. I love baking, so if I’m going to take the time, I’d much rather bake something and treat ourselves a little bit.

Maria Sharapova

What’s your favorite thing to bake?
My favorite is chocolate cake, but I bake anything from bread to cookies to cheesecakes.

Are you a Great British Bake-Off fan?
I love to watch that—what they’re doing is amazing. It’s art. I wouldn’t say I’m on that level, but maybe one day I’ll experiment and go into something more artistic, too.

For a tennis player, what’s the ratio between weightlifting and cardio?
For me, it was always more cardio, and then a little bit of lifting. But now that I’m older, I’d say it’s 50-50. That’s to make sure that my body stays strong and I can prevent injuries. I’m a big runner, but my body can’t take as much of the pounding, so I’ve had to cut down on that a little bit. Now I use the elliptical, the bike, the StairMaster—all sorts of things to get my heart rate up and save my body.

How did you curate your particular routine?
I play a lot of offense and defense together. I play long rallies. I’m not one of those players who play just one shot and it’s either a winner or a mistake. I know that when I’m in my best shape, I grind the opponent down and tire them out, basically. So that’s why it’s very important that I’m in the best physical shape I could possibly be in.

Do you do anything outside weightlifting and cardio?
I’ve done a lot of boxing training. I started when I was 12, and my trainer is from Copenhagen. I don’t do as much of it now as I used to, but there are still a few weeks where I put it on my schedule. I think it helps build my strength and cardio because it’s a great combination of core and shoulders. The trainer is the nicest guy you’ll ever meet, but so brutal when it comes to killing you during training. But you can’t get mad, because he’s so nice.

Are there any other non-tennis activities you dabble in?
Boxing and running are the two main ones, but in general, I love sports. David, obviously, used to play basketball, and his niece and nephew love to play basketball. We’ll play some with them and run around, which is so fun. I also used to be a good swimmer, so that’s something else I keep up with.

Maria Sharapova

Have you matched up with David in basketball yet?
Yeah, I have no chance. He laughs at me because he says, “As great of an athlete as you are, you can’t jump.” That makes it slightly difficult when he’s so much taller and more athletic on the basketball court.

When he says you can’t jump, is that comparatively speaking? He is, after all, a former NBA player. Or can you really not jump?
I think it’s comparatively. He can jump so high, so I think he’s kind of comparing me to himself. But yeah, I wouldn’t say that’s my strength.

Have you put him in his place in tennis, though?
I have. When we first started dating, he thought he could beat me in tennis. I wanted to put him in his place early, so I would never have to hear any cocky comments. We squared that away. Now he actually plays pretty well—he’s been hitting balls almost every day. He’s much better at tennis than I am at basketball.

That’s nice of you to say, but also feel free to reveal what the score was when you two played each other.
He would probably kill me, so I think it’s better we leave that out.

Prior to the rheumatoid arthritis diagnosis last year, were your eating habits or workouts affected while you were figuring out why you were feeling so lethargic?
Once I got a diagnosis, that’s when I was like, Okay, what can I do to make my body feel better? Because before that, I had no idea if I was sick or overtraining. Anti-inflammatory foods are important. I had to figure out which carbs work better for me. I realized that rice works better for my body than pasta, for example. I’ll still have pasta, but not as much as I used to.

I used to have red meat four times a week, and now I cut it down to once a week. Stuff like that has definitely been a big change. My body feels better. Stress can trigger rheumatoid arthritis and make me feel worse, so that’s also why getting sleep and getting in that relaxed mode has been really important.

Did you have to make any long-term adjustments to your workouts after your diagnosis?
It was more so a natural change I was making over the last three years. I think it’s important, especially now, that I keep my muscles strong because that relieves some of the stress on my joints. But at the same time, when I get a sweat going on the cardio machine, or go outside for a run, my joints actually feel better. It just kind of gets the blood flowing. It’s funny because when I take days off, I actually feel worse.

I swear by pierogis and know you have Polish parents. Are pierogis in your wheelhouse?
I love pierogis. When we go to New York, we used to go to Greenpoint all the time because they had all the Polish restaurants. Now there aren’t as many, but we still go at least once a year to grab some Polish food. But also, my mom makes the best Polish food, and pierogis are still definitely a top choice when I have a cheat day. It’s so good. We had it for Christmas, actually.

Is that the number-one cheat meal?
Actually, growing up in Denmark and being Scandinavian, our big thing is candy. Apparently, Scandinavian people eat the most candy out of anyone in the world. We have these “pick and mix”—sometimes they have them at the movies, where you have a bag and you fill it with different kinds of candies. In Scandinavia, the consistency of the candy and the flavors are so much better than anywhere else. I think that’s my biggest vice.

Maria Sharapova

Is David the angel on your shoulder or the devil on your shoulder when it comes to healthy eating? I’d imagine since he retired, he’s got more leeway to slack off in that department.
He’s been eating super healthy, and it’s kind of annoying. When he decides he’s going to go full healthy, he eats protein and vegetables at every meal, every day. He doesn’t do cheat meals. Then he makes me feel guilty if I want a piece of candy or something else that’s sweet. So the last few months, he’s actually been a good influence on me, because I’ve been eating clean, too.

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