Former WWE star John Cena recalibrated his fitness goals soon after his retirement last year. The legend opened up about how he is no longer focused on lifting heavy. As he ages, his focus has now shifted to staying mobile, active, and healthy in his 80s.

While his goals revolved around being as strong as possible earlier, he admitted how this ended up causing injuries to his back and knees. This caused him to reassess his fitness goals. In an interview with Business Insider, he revealed that his goals have now changed. 

"The goal is to be physically active until they put me in the dirt. I would like to be active enough in all capacities, spiritually, mentally, and physically, where I can enjoy the whole ride for as long as I can."

He has had to change his workout routine to align with his goals.

"I'm into doing things correctly, protecting my health and body," Cena said to Business Insider. "I want to be able to bury a squat when I'm 85."

Moreover, he has touched on a topic which most often goes overlooked—having good cardiovascular health. 

"It's a little bit more cardiovascular health, a whole lot more mobility, and a whole lot of knowing when to pump the brakes.”

He gave an example of the change that has happened, specifically how he used to love lifting heavy, but hated stretching. Now, however, he has learned to love the feeling of flexibility after he is done with it.

Inside John Cena’s Mobility and Workout Routine after Retirement

Cena’s workout goals have shifted from strength training to longevity-focused mobility routines. He is now exploring many aspects of workouts that he actively avoided earlier.

In the same interview, Cena explained how he now incorporates static stretching 

"After 45 minutes of static stretching, I feel excellent. I stand tall, I walk smooth. For a second, I feel 20. All the BS to get there is for that one second. So that's the win,” he says.

He also talked about the importance of warming up and cooling down. This is something many young fitness enthusiasts avoid. However, incorporating these into your daily routine can be a game-changer, especially as you age.

Cena has also retained many of his old routines. These include front squats, overhead squats, back squats, and other strength-training drills.

However, one of the biggest takeaways in his interview remains his priority on rest and recovery.

After a hectic day, if he doesn’t have the energy to push at the gym, Cena immediately takes it as a red flag. He compares his body to a car, emphasizing how his physical and mental state are the dashboard. If he doesn’t feel up to the mark to work out after a long day, it’s his sign to slow down and rest.

If a former WWE icon is advising us to focus on mobility and recovery, it’s high time we start listening.

What kind of mobility and flexibility drills have you included in your daily workout routine?

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Written by

Avantika Das

Edited by

Zaid Quraishi