Ric Flair's Workout Routine (Train Like a WWE Legend)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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WWE Hall of Famer Ric Flair was the John Cena of his day and, in many ways, a one-of-a-kind WWE legend.

And as a personal fitness and strength coach, I've been fascinated by his ability to maintain a physique like Hulk Hogan despite being well into his 70s.

So, our team spent a few days researching his interviews and social media posts to see if we could figure out how “Nature Boy” maintains such an appearance.

Let’s dive in.

Ric Flair Stats

  • Born: February 25, 1949
  • Height: 6'1"
  • Weight: 243 lbs

Ric Flair's Workout Routine

A photo was taken during Ric Flair's workout in the gym

Here is part of the Ric Flair workout routine that he used to prepare for his in-ring return and final match at the Nashville Fairgrounds last year.

  • T-Bar Cable Rows: Doing T-bar rows properly on a cable machine is a great way to reduce joint impact while building a strong upper body. It's also a great form of compound exercise that can achieve better muscular balance [1].
  • Elliptical Cycle: Pro wrestling requires a lot of endurance, and the best way to do that in a low-impact way is with an elliptical cycle. Flair posted several videos online showing that he spent considerable time bringing his cardio fitness up.
  • Sled Push: There are some great videos showing how Ric Flair pushed a sled with minimal weight. The sled push is a great full-body compound exercise that I find particularly helpful for core strength.
  • Battle Rope Finisher: The two-time WWE Hall of Famer also loves doing a battle rope exercises as his finisher workout. According to a study published by the American Council of Exercise, you can change the intensity to turn a battle rope workout from a strength exercise into a cardio workout [2].

I tried ending my workouts with a battle rope session like Flair does. The dynamic nature of battle rope exercises has not only enhanced my physical strength but also drastically improved my endurance and coordination.

"Success is the sum of small efforts repeated day in and day out!"

- Ric Flair

What Was His Diet Plan?

Close up shot of protein filled food

Ric Flair's diet plan involved eating a lot of protein and clean carbs.

The WWE Hall of Famer has mentioned in interviews that he would eat multiple meals of fish and chicken per day, along with a large pile of vegetables. 

He hasn't published a detailed meal plan, so I got my dietitian to show us what it might look like:

  • Breakfast: Large bowl of oatmeal and fresh berries
  • Snack: Protein bar or cup of unsalted nuts
  • Lunch: Two chicken filets with rice and a large bowl of steamed veggies
  • Snack: Fresh fruit salad
  • Dinner: Large portion of salmon with sweet potato and a large bowl of salad

Nutritional Adjustments for Aging Athletes

Aging bodies require more nutrients for recovery and less caloric intake due to a slower metabolism. This shift calls for a diet rich in lean proteins, complex carbohydrates, and essential fats, which aid in muscle repair, provide sustained energy, and support overall health.

For Ric Flair, this meant transitioning from a diet that once could accommodate high caloric intakes without much consequence, to one that is more structured and mindful.

He focuses on lean meats like chicken and salmon, fresh fruits, and salads, steering clear of processed foods and excessive carbohydrates.

This not only helps in maintaining muscle mass but also in ensuring his body is not burdened with unnecessary digestive stress, especially after his intestinal surgery in 2017.

Working with older athletes, I learned the importance of nutritional adjustments. Adapting the diet to suit a changing body and its needs has been a key factor in maintaining their fitness levels.

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Did He Take Supplements?

close up shot of spilled pills

Yes, the “Nature Boy” would have relied on supplements at the height of his career in the squared circle, even if the choice back in the 80s wasn't that great.

First of all, with the amount of training he did and how much he bulked up, there's no doubt that Ric Flair had to take additional protein supplements to help with bulking and muscle recovery.

And while Flair hasn't revealed what supplements he takes these days, I wouldn't be surprised if he took pre-workouts for his in-ring return last year.

It was a classic match-up event and would have required him to achieve considerable endurance and strength to put on a show.

What you should also carefully consider is taking one of the high-quality protein supplements we extensively tested:


Does Ric Flair Still Workout?

Yes, Ric Flair still works out in his 70s. He had heart surgery a few years ago and decided that he had to live life to the fullest, and that included doing what he spent decades doing while battling it out with Hulk Hogan.

Who Was Ric Flair Trained By?

Ric Flair trained with Verne Gagne starting in the early 70s. He quickly achieved a large physical presence in WWE, and Flair went on to have a long career lasting over 30 years, during which he kept training with Gagne at different stages.


  1. https://www.physio-pedia.com/Compound_Exercises
  2. https://acewebcontent.azureedge.net/May_2020/ACE_BattleRopes.pdf
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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