Rome:Italian Open Tennis Day 3 Maria Sharapova (RUS) in action during her match against Ashleigh Barty (AUS) . . Rome Italy Foro Italico PUBLICATIONxINxGERxSUIxAUTxONLY GiampieroxSpositox/xPacificxPress

Jul 18, 2026, 6:10 PM CUT

Maria Sharapova’s Prime Fitness Routine and Diet That Helped Her Conquer the Tennis World

Maria Sharapova, the five-time Grand Slam champion who retired in 2020 at the age of 32, showed the tennis world what real power means.

Her fitness and athleticism helped her win 36 WTA singles titles and an Olympic silver medal throughout her legendary career.

What was her fitness routine during her prime?

According to Men's Health, Sharapova once said, “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.”

Russian María Sharapova during Mutua Madrid Open 2018 at Caja Magica in Madrid, Spain. May 10, 2018. PUBLICATIONxINxGERxSUIxAUTxPOLxDENxNORxSWExONLY (20180511210)

Her exercise session started at 9 am, and the first thing she trained was her shoulders.

She also added, “Then it's on the court for a 15-minute whole-body warm-up and then two hours of tennis practice.

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.”

Apart from that, Sharapova's workout routine looked like:

After warm-up, 2 hours of tennis practice
Core workout including 26 Bicycle Crunches, 26 Mountain Climbers, 26 Lying Leg Raises, 26 Second Reverse Superman Hold, and 26 Flutter Kicks
Pilates
Interval training including Bike HIIT for 20-30 Minutes.

Apart from working, Sharapova’s diet also helped her achieve her fitness.

Maria Sharapova's Prime Days Diet

Sharapova's diet is not super strict.

According to SuperHeroJacked, Harper's Bazaar once interviewed her and found out what Sharapova’s daily diet looked like:

Breakfast: Rye toast, goat cheese, a piece of ham, and fruit
Lunch: she said, “Russians are big on soup. I like tomato with vegetables, and a chicken breast”
Healthy snacks: green juice
Dinner: rice, fish, vegetables
For sweets: Sugarpova candies.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil