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