David Beckham Workout Routine & Diet Plan (2024 Updated)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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How does a world-renowned athlete like David Beckham maintain his impressive physique even after retiring from professional soccer?

As a health and fitness coach, I found inspiration in Beckham's discipline and dedication, which motivated me to explore and try his workout routine and diet plan firsthand.

Keep reading and find out what valuable lessons we can learn from his disciplined approach to health and fitness.

David Beckham Stats

  • Born: May 2, 1975 (England)
  • Height: 6’ 0’’ (183 cm)
  • Weight: 165 lbs (75 kg)
  • Waist: 32 inches
  • Chest: 42 inches

 

View this post on Instagram

 

A post shared by David Beckham (@davidbeckham)

David Beckham Workout Routine

Since Beckham is a former professional soccer player, cardio is still a massive part of his workout routine. Running became his primary training method during lockdown. And he’s also a big fan of cycling and outdoor sports.

So, he doesn’t hit the gym every day because he finds other ways to exercise.

But when he does train, he goes all out. David Beckham’s workout routine is intense. Here’s what it usually looks like.

Monday: The Gym Burn

A man doing dumbbell flys

Beckham starts his gym burn with a quick warm-up, then proceeds onto circuit training.

Warm-Up: 

  • Stretch (5 minutes)
  • Jog (10 to 20 minutes)

Circuit Training:

  • Sled Push (5 sets of 50 yards)
  • Push-Ups (3 sets of 20 reps)
  • Battle Ropes (3 sets of 30-second reps)
  • Goblet Squats (3 sets of 20 reps)
  • Kettlebell Swings (3 sets of 20 reps)

When you finish one exercise, proceed onto the next one immediately. Rest when you finish the entire circuit.

Tuesday: Running

In David Beckham’s workout routine, Tuesdays are reserved for running:

  • Running (10 sets of 60 yards forward and 60 yards back)

He tries to finish each set in 20 seconds. After completing the set, he rests from 100 seconds to five minutes.

Beckham moves on to circuit training after running if he still has enough energy. Find his circuit training routine below.

Wednesday: On The Go Burn

Man with a white shirt doing thumbs up

Just like on Mondays, Beckham starts this routine with a quick warm-up and proceeds onto circuit training:

Warm-Up:

  • Stretch (5 minutes)
  • Jog (10 to 20 minutes)

Circuit Training: 

  • Jump Squats (5 sets of 40 reps)
  • Push-Ups (5 sets of 30 reps)
  • Leg Raises (5 sets of 20 reps)
  • Plank to Push Up (5 sets of 10 reps)
  • Burpees (5 sets of 5 reps)

Thursday: Running

David Beckham’s Thursday running routine is split into three challenges.

Challenge 1: 

  • Running (5 sets of 5-minute reps at 80% maximum heart rate)

Challenge 2:

  • Running (8 sets of 2-minute reps at 95% maximum heart rate)
  • Rest for one minute in between sets.

Challenge 3: 

  • Sprint (30 sets of 20-second intervals)

Friday: Cardio Exercises

A fit man doing cable workout on a gym

Besides running, Beckham owes his lean muscle mass to cardio exercises:

  • Cardio on a treadmill or a bike (1 set of 20 to 60 minutes)

If you need to, divide the workout into several sets.

Keep in mind that Beckham sometimes practices hiking, rock climbing, yoga, mixed martial arts, or Thai boxing instead of his regular cardio routine on Fridays.

Saturday And Sunday: Rest

Although Beckham likes to exercise, he takes his weekends off to rest and recuperate.

He still tries to stay active by hiking or cycling on Saturdays and Sundays.

David Beckham’s Workout Principles

A male working out on a gym

I remember watching an interview where David Beckham emphasized the importance of staying active daily. He says that even small bursts of activity can make standard training obsolete:

“You don’t have to go and spend a huge amount of money going to the gym. Three or four times a week, I walk my daughter to school instead of driving her, or she bikes home with me. It’s the little things that make a difference.”

- David Beckham 

That’s probably why David Beckham’s workout routine largely follows the principles of fitness snacking.

Fitness or exercise snacking is a fitness approach that values short periods of activity dispersed throughout the day over one-off workouts in the gym [1]. This approach may have some benefits compared to standard training.

Based on research from the National Institutes of Health(NIH), just a few minutes of stair climbing throughout the day can significantly improve heart health [2].

David Beckham’s Diet Plan

A salad diet meal

David Beckham follows a very clean and healthy diet. Based on my research, his regular meal plan looks like this: 

  • Breakfast: a cheese omelet
  • Lunch: some leafy greens (e.g., cabbage, spinach), lean protein (e.g., chicken or fish)
  • Dinner: a tomato omelet, fish fingers, yogurt, or pasta

However, the football star announced he’s trying to switch to a more plant-based diet in 2020. So, his current diet might be somewhat different.

In addition to his mentioned dietary preferences, elite athletes like Beckham often incorporate superfoods such as quinoa, chia seeds, and blueberries, known for their energy-boosting properties and rich nutrient profiles, into their daily meals.

Related: Jeff Nippard Workout and Diet

David Beckham’s Diet Principles

David Beckham stays away from junk food, processed foods, and unhealthy sources of fat. Instead, he gets fat from cleaner sources, such as yogurt and olive oil, and consumes lean protein for energy.

David Beckham Supplements

different set of pills and capsules for supplements

David Beckham’s wife, Victoria, mentioned that she uses vitamin and protein supplements for muscle gain [3].

So, Beckham may be using them, too. They’re the perfect addition to his workout routine:

  • Protein supplements — stimulate muscle growth and speed up post-workout recovery [4].
  • Vitamin supplements — boost immune system and promote cardiovascular health [5].

A recent study from National Institutes of Health (NIH) has shown that athletes like Beckham often rely on branched-chain amino acids (BCAAs) and whey protein to aid muscle recovery and boost performance [6].

It’s unlikely that Beckham’s using anything stronger, such as steroids.

Considering his current age, his body would be showing signs of steroid use. But I don’t see any.

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References:

  1. https://rightasrain.uwmedicine.org/body/exercise/exercise-snacking
  2. https://pubmed.ncbi.nlm.nih.gov/30649897/
  3. https://thebeet.com/david-beckham-i-havent-eaten-meat-in-3-weeks-and-victoria-is-plant-based/
  4. https://www.medicalnewstoday.com/articles/323093 
  5. https://www.ghp-news.com/11-benefits-of-taking-vitamins/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/
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About The Author

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
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

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