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Michael Jordan’s Workout Routine & Diet

Ever wondered if Michael Jordan, the basketball G.O.A.T. (Greatest of All Time), still works out at 60 years old? Well, I had the same question, and that’s why I’m here to share what I found.

In simple terms, the answer is a definite yes! Even after hitting the 60-year milestone, Michael Jordan continues to prioritize his workouts, but not as hard as he used to as he is retired and old now.

I wanted to know how he used to train. So, I decided to do some digging on the internet to find out his training routine and daily diet. If you’re curious too, keep reading as we dive into Michael Jordan’s workout routine and diet.

Michael Jordan Stats

Age60 years
Height6 feet 6 inches (198 cm)
Weight98 kg (216 lbs)
DOBFebruary 17, 1963
ProfessionOwns basketball team (Charlotte Hornets) and former basketball player

Michael Jordan’s Workout Routine

Tim Grover (Michael Jordan’s personal trainer), who’s also appeared in the TV series made on Michael Jordan’s legacy “The Last Dance”. Under Tim Grover’s guidance, Michael Jordan focused on three crucial aspects of training: core strength, full-body strength, and agility. These targeted exercises aimed to elevate Michael Jordan’s performance on the basketball court.

Core Strength Training

Tim Grover focused on Jordan’s core, including abdominal, side (obliques), and back (erectors) muscles. A strong core is crucial for strength, agility, and injury prevention in basketball.

Here are the exercises Michael Jordan used to do as a core workout:

ExerciseDescriptionSets and Reps
Medicine Ball Sit-upsSit-ups performed while holding a medicine ball3 sets of 10-15 reps
Push-ups with PhysioballPush-ups with hands placed on a Physioball for added stability3 sets of 10-15 reps
Leg RaisesLying on your back and raising your legs off the ground3 sets of 10-15 reps
Calf RaisesStanding on your tiptoes and raising your heels3 sets of 10-15 reps

Full Body Strength Training

He used to do various strength training exercises that targeted the full body.

Here are the exercises Michael Jordan used to do as strength training:

Standing Alternate Dumbbell Presses3-54-8
Biceps Curls3-54-8
Good Mornings3-54-8
Overhead Press3-54-8
Power Cleans3-54-8
Squats on a Balance Board3-54-8
Bench Presses3-54-8
Single-Leg Romanian Deadlift3-54-8

Tim Grove said, “Jordan was not sure if he wanted to lift weights or not. He wanted to try it out for 30 days, and those 30 days became 15 years.”

Agility and Cardio Training

Despite focusing on core and full-body strength and conditioning, Jordan also uses to work on his agility, as it is a very crucial aspect of basketball.

WeekWorkoutRest Period
1Run five 400m sprints3 minutes
2Run six 400m sprints3 minutes
3Run six 400m sprints2 minutes

Workout Principles

Michael Jordan used to workout early in the morning, and he was a member of the “Breakfast Club,” where his coach was Tim Grover.

Where they used to start their workouts early, usually between 5-7 a.m. During these sessions, Michael did various exercises, like core training, strength training, cardio, and agility training.

After the workouts, Tim Grover and Michael Jordan focused on preventing injuries and paid special attention to areas like the wrists, fingers, ankles, and toes.

On game days, instead of resting, Michael enjoyed playing golf, which he was quite good at. The Breakfast Club also included other players like Scottie Pippen, Ron Harper, and Randy Brown.

You might also like: Stephen Curry Workout Routine and Diet

Michael Jordan’s Diet

Jordan was mindful of his nutrition to support his rigorous training. He didn’t overeat but ate when hungry, stopping when comfortable. A 1996 article outlined his meal plan: substantial breakfast, fitness shakes, lunch, another shake, and a light dinner.


  • Oatmeal (including strawberries, blueberries, and raisins)
  • Eggs
  • Orange juice

Mid-morning Snack

  • Fitness shake
    • Gatorade
    • Whey protein
    • Fruits


  • Chicken breast sandwich or lean hamburger
  • Pasta or baked potato
  • Green salad

Evening Snack

  • Protein shake
  • On game days: pre-competition
    • chicken breast or lean steak
    • pasta or baked potato
    • steamed fresh vegetables


  • Anything he want (said by Tim Grover)


As a fan and personal trainer, delving into Michael Jordan’s workout routine and diet has been enlightening. It’s inspiring to see how he maintained his dedication even after reaching 60.

Jordan’s focus on core strength, full-body training, and agility, guided by Tim Grover, played a pivotal role in his success. His mindful eating approach, with substantial breakfasts and well-timed shakes, fueled his performance.

Studying his regimen serves as a motivation for my own training and guiding others toward achieving their fitness goals.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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