David Beckham is approaching his 50th birthday in May, but the former football star insists he’s feeling better than ever, thanks to a consistent and rigorous workout routine. Beckham’s fitness regime focuses on strength and conditioning, upper body workouts, and a balanced diet, proving that age is just a number when it comes to maintaining peak physical condition.
Beckham’s Evolving Fitness Philosophy
Having retired from professional soccer in 2013 after a career with numerous injuries, including an Achilles injury, Beckham has shifted his focus to holistic fitness. He now dedicates time to properly taking care of his body, working with trainer Bobby Rich five to six times a week alongside his wife, Victoria.
From Leg-Focused to Full-Body Strength
During his playing career, Beckham’s strength work was primarily leg-based. Now, he focuses on full-body strength, particularly his core and upper body, which he says helps with backaches stemming from old injuries. This shift includes exercises he once disliked, such as pull-ups.
Partnering with a Personal Trainer
Beckham’s personal trainer, Bobby Rich, a former Olympian, has helped him develop his upper body through compound movements and heavy lifting. Rich emphasizes a full-body workout each day, a departure from gym routines that focus on specific body parts on designated days.
Inside Beckham’s Weekly Workout Schedule
Beckham’s weekly workout routine is a mix of strength training, cardio, and active recovery, designed to keep him in top shape as he approaches his milestone birthday.
Strength Training
Beckham’s strength training includes classic compound exercises like pushups and pullups, along with heavy lifts. He admitted to Men’s Health that he initially “hated pullups with a passion” and could only do two or three.
High-Intensity Interval Training (HIIT)
Throughout the week, Beckham alternates between HIIT and arm-strengthening exercises. Research suggests that HIIT is an efficient way to improve cardiorespiratory fitness.
Cardio
While he has relaxed his cardio routines compared to his days of two SoulCycle sessions daily, Beckham still gets cardio through activities like running, Versaclimber, and StairMaster sessions with Victoria.
Active Recovery
Beckham incorporates “fitness snacking” into his daily routine, with small bouts of exercise like cycling, dog walking, hiking, and gardening. On weekends, he rests and recovers while maintaining an active routine with dog walks and hikes.
A Day-by-Day Breakdown
Here’s a glimpse into Beckham’s intense workout schedule:
- Monday: A quick jog followed by strengthening exercises, including pushing a sled 250 yards, 60 push-ups, rope exercises for 90 seconds, 60 kettlebell swings, and 60 squats.
- Tuesday: Focuses on cardio, doing 10 sets of sprinting for one kilometer.
- Wednesday: Back to strength work, doing 200 squats, 150 push-ups, 100 leg raises, 25 burpees, and 50 plank to push-ups.
- Thursday: Similar to Tuesday, involves 30 sets of sprinting for 20 seconds each.
- Friday: A relaxed 20-to-30-minute session on the treadmill, sometimes supplemented with yoga, rock climbing, or mixed martial arts alongside his normal “fitness snacking.”
Beckham’s Nutritional Choices
Exercise is only one part of Beckham’s fitness. His diet plays a crucial role in maintaining his physique.
Daily Meals
Beckham starts his day with a protein and calcium-rich cheese omelette. For lunch and dinner, he opts for lean protein like chicken or fish alongside leafy green vegetables cooked in olive oil.
Snacking
He snacks on nuts, which are packed with healthy fats, along with yogurt and herbal energy drinks.
Cheat Meals
Despite his healthy diet, Beckham enjoys the occasional treat, with pancakes being his cheat meal of choice.
Foods to Avoid
Beckham avoids carbohydrates like white bread, which lack fiber, as well as processed and junk food.
The Mindset of a Champion
Approaching 50, Beckham isn’t worried about the milestone as long as he and his family remain fit and healthy.
Enjoying Fitness
In addition to his structured workouts, Beckham enjoys activities like skiing, snowboarding, and playing padel three times a week.
Consistency is Key
Beckham’s trainer, Bobby Rich, emphasizes that Beckham’s success is largely due to his consistency.
Sleep and Recovery
Adequate sleep is crucial for Beckham, with a strict 7.5 to 8 hours each night. He also incorporates downtime after eating, consisting of watching TV or FaceTiming with his kids.
Beckham’s Home Gym Essentials
When at home, Beckham utilizes his treadmill and the stair climber at his London mansion. Dumbbells and kettlebells are crucial for building muscle. His strenuous regimen includes deadlifts with barbells, kettlebells to tone his abs, and battle ropes.
A Typical Home Workout
A typical home workout for Beckham includes:
- Deadlifts with barbells.
- Kettlebells for ab toning.
- Battle ropes for three or four sets of 1 minute each.
- Squats, with three repetitions of 12 on a good day or four repetitions of 20 on a bad day.
- Core cable rotations to strengthen the abdomen and core muscles.
- Dynamic stretching exercises like hip circles, high stepping, and lunges with twists.
Adapting to Travel
Even when traveling, Beckham maintains his fitness routine. During a trip to Miami, his trainer, Bobby Rich, put him through his paces via Zoom, adapting to jet lag and disrupted food preparation.
Beckham’s Fitness Transformation: A 14-Week Journey
David Beckham stunned the world with his incredible body transformation at 50 in just 14 weeks. With a strict diet, intense workout routine, and the help of personal trainer Bobby Rich, Beckham managed to get in peak condition for a high-profile photoshoot. The former football star had to cut out his love for wine and snacks and stick to a disciplined routine that helped him shed fat and gain lean muscle.
Key Factors in Beckham’s Transformation
- Strict Diet: Beckham was strictly instructed not to eat after 8:00 p.m. Dinner had to be in the early evening, allowing him time to digest before bed.
- Calorie Control: Beckham cut out his love for wine and snacks and stuck to a disciplined routine that helped him shed fat and gain lean muscle.
- Consistent Workouts: Beckham trained daily over his 22-year playing career in the Premier League, MLS, and captaining England’s national team.
- Hydration: Bobby Rich emphasized the importance of getting in at least 4 liters of water a day.
David Beckham’s fitness journey is a testament to his commitment to health and wellness. By combining a rigorous workout routine with a balanced diet and a positive mindset, he continues to inspire fans around the world as he approaches his 50th birthday.
