The WWE legend explains why consistency matters more than shortcuts
John Cena spent more than two decades building one of the most recognizable physiques in professional wrestling. Now, the 49-year-old WWE legend is sharing his biggest piece of fitness advice, warning that searching for shortcuts can prevent people from achieving lasting results.
In a recent interview with Men’s Journal, Cena discussed his changing approach to exercise following his retirement from WWE in December 2025. While his priorities have shifted from maximizing strength to maintaining longevity, his commitment to training remains unchanged.
John Cena Warns Against Looking for Fitness Shortcuts
When asked about the biggest fitness mistake people make, Cena pointed to the constant search for a secret formula.
According to the 17-time WWE champion, too many people approach fitness expecting dramatic results from a particular workout, diet, or training program.
Instead, Cena believes progress comes from consistently putting in the work without expecting an immediate transformation.
“You show up and do something every day, and don’t hope to transform yourself that day, and know that it’s an infinite journey. Never done,” Cena told Men’s Journal.
Cena explained that resistance training has remained rewarding because it constantly challenges his limits. Even experienced lifters encounter setbacks, making the process both humbling and motivating.
He also cautioned against treating fitness as a temporary project with a definitive finish line.
“I think that’s the biggest mistake,” Cena said. “‘I can do it fast, and there’s got to be a way to cheat.’”
Cena Shifts His Focus From Maximum Strength to Longevity
Throughout much of his wrestling career, Cena prioritized strength, power, and explosiveness.
He regularly measured his physical capabilities through exercises including squats, bench presses, deadlifts, cleans, and overhead presses.
However, Cena acknowledged that his performance eventually began declining despite investing additional time and effort into training.
Rather than continuing to chase personal records, he adjusted his goals to prioritize staying healthy and physically capable as he approaches 50.
His new ambition is surprisingly straightforward:
“My ambitious goal: I want to do a below-parallel squat at 80 years old,” Cena explained.
The former bodybuilder also revealed that he never specifically trained to prepare for WWE matches or Hollywood roles. Instead, lifting weights has been a lifelong passion dating back to age 12.
Retirement Has Given Cena a New Perspective
Since stepping away from in-ring competition, Cena says his body has benefited from the reduced physical demands.
He admitted missing wrestling but believes retirement was necessary for his long-term well-being.
“My body feels different. My body’s very thankful,” Cena said.
For Cena, fitness is no longer about reaching the highest possible level of performance. It’s about maintaining the ability to train for decades to come.
His message is simple: lasting fitness requires patience, consistency, and a willingness to keep showing up.
Header image embed via Instagram @gymfailnation/ @johncena
