Sophie Dennington, a national refereeing manager with the Football Association, has revealed her demanding fitness routine that keeps her in top shape for officiating football matches.
Her dedication to maintaining peak physical condition has gained attention, especially after her recent role in the Women’s FA Cup quarter-final between Liverpool and Arsenal.
Balancing Gym Workouts and Recovery
After her officiating duties, Dennington wasted no time getting back into her fitness regime.
She took to social media to showcase her weekly workout schedule, providing fans with a detailed look at her commitment to staying fit.
On Monday, Dennington started with a 30-minute bike session, followed by an upper body circuit and stretching to ensure her muscles remained flexible.
Tuesday was dedicated to strength and conditioning, with a core workout added for good measure.
By Wednesday, she allowed herself a ‘rest day’ but still prioritized movement by ensuring she got her steps in, even sharing a walk video to keep fans updated.
Intense Cardio and Game Preparation
On Thursday, Dennington shifted gears with a 5km run, sharing a video of herself jogging along a scenic path.
Her Friday workout returned to strength and conditioning, focusing on improving her deadlift technique and performing calf raises to build lower-body strength — crucial for the demands of officiating.
On Saturday, she prepared for match duties with a speed session that mimicked her movements on the touchline.
Match Day Performance and Personal Triumph
By Sunday, Dennington was back on the field, this time as part of the officiating team overseeing Birmingham and Southampton’s WSL clash.
Beyond her fitness dedication, Dennington has an inspiring personal story.
She rose to prominence last year after her mother shared an emotional Instagram post detailing her struggles with dyslexia.
Dennington recalled feeling overwhelmed when her phone was flooded with messages of support.
Reflecting on her journey, she shared how her diagnosis in year eight transformed her education.
Despite being told not to pursue sixth form, she proudly completed a 10,000-word dissertation and earned a degree.
Dennington emphasized her determination to prove doubters wrong, overcoming years of frustration and self-doubt.
Weekly Routine Overview
- Monday: 30-minute bike session, upper body workout, stretching
- Tuesday: Strength and conditioning, core exercises
- Wednesday: Rest day (with a focus on walking)
- Thursday: 5km run
- Friday: Strength and conditioning
- Saturday: Speed session
- Sunday: Match day
Dennington’s dedication to fitness and her personal resilience continue to inspire fans, proving that hard work and perseverance can overcome even the toughest challenges.