Derrick Henry's Insane Diet and Workout Routine Revealed

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: October 29, 2024
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The legendary Tennessee Titans running back Derrick Henry (nicknamed King Henry) has won several awards for his amazing gameplay.

As a seasoned personal trainer, I instinctively wanted to find out what made Derrick Henry such a powerhouse.

So, I spent a couple of weeks watching his games, studying his interviews, and viewing his social media posts.

In this article, I'll share what I uncovered and how you can use Derrick's workout and diet principles in your fitness journey.

Quick Summary

  • Derrick Henry’s training sessions are heavily based on lifting heavy weights for low reps, footwork and sprint drills, and muscle recovery techniques (like yoga and stretching).
  • The Derrick Henry diet is simple: three square meals, fresh fruits for snacking, and lots of milk.
  • While he’s not public about his supplements, Derrick’s diet shows that he takes whey protein, multivitamins, and pre-workout.
  • Henry's diet principles focus on balanced meals, regular milk consumption, healthy snacking, and occasional cheat meals.

Derrick Henry Stats

  • Age: January 4, 1994 (29 years old)
  • Height: 6’3” (190.5 cm)
  • Weight: 247 lbs (112.3 kg)
  • Chest: 42 in (106.7 cm)
  • Waist: 36 in (91.4 cm)
  • Hips: 37 in (94 cm)
  • Bicep: 15 in (38.1 cm)

Derrick Henry has won several awards for his incredible gameplay with the Tennessee Titans, including the Maxwell Award, Doak Walker Award, and Walter Camp Award.

Derrick Henry’s Workout Routine

Derrick Henry's workout in the gym

Monday: Leg Day

  • Hex bar deadlifts: 4 sets x 5–8 reps
  • Squats: 4 sets x 5–8 reps
  • Lunges: 4 sets x 5–8 reps
  • Split squats: 4 sets x 5–8 reps
  • Speed training: 20-minute sprint on a treadmill or running track

Tuesday: Cardio Session

  • Elliptical warm-up
  • Uphill speed drills
  • Footwork drills
  • Medicine ball slams

Wednesday: Upper-Body Power Training

Man exercising his upper body
  • Power cleans: AMRAP
  • Bench press: AMRA

Thursday: Sprint Training

  • Running with a football followed by a 20-yard uphill sprint

Friday: Upper-Body Power Training

  • Power cleans: AMRAP
  • Bench press: AMRAP
  • Light yoga followed by an ice bath

Saturday and Sunday: Rest with Active Recovery

Workout Principles

Close up of man lifting weights

Here are training principles based on Derrick Henry’s workout routine.

  • Heavy weights with low reps: Derrick’s weight-training workout routine focused on lifting heavy weights for low reps to maximize strength gains [1].
  • AMRAP training: Twice a week, Derrick will train his upper body with as many reps of bench press and power cleans as possible to build muscular endurance.
  • Muscle recovery: Derrick takes his muscle recovery seriously by dedicating weekends and post-games to muscle recovery, like active release therapy, hot and cold tubs, and dry needling. He also opts for some of the best post-workout recovery supplements to fast-track the process further.
  • Footwork drills and hill sprints: Henry does high-intensity footwork and hill sprints to build leg strength and conditioning for the season and training camp.

“After the games, I don’t eat much. I'll sit around with my family, watch some games and then the next day, I start my recovery stuff. That’s hot tub, cold tub, massage, dry needling, ART (Active Release Therapy) and just the whole nine so I can get my body back ready for practice and then the game.”

- Derrick Henry, American Football Running Back

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Derrick Henry’s Diet Plan

Healthy foods on the table

Here’s a breakdown of the Derrick Henry diet plan:

  • Breakfast: Eggs, fresh fruit, protein shake with greens, oatmeal, and milk.
  • Lunch: Grilled chicken with mashed potatoes, green salad, and milk.
  • Dinner: Grilled steak with vegetables, brown rice, pasta with shrimp, and milk.

“I’ve been drinking milk all my life and I love it. I drink chocolate milk after I work out—it's great for recovery—and I drink milk when I'm at the house.”

- Derrick Henry

Diet Principles

Healthy salad

After watching a few interviews and studying Derrick Henry’s diet plan, I’ve put together four of his key diet principles:

  • Milk with every meal: Derrick drinks more than two glasses of milk with every meal. Research shows that milk makes an excellent post-workout drink and helps with muscle-protein synthesis [2].
  • Regular diet: Unlike many athletes who eat more than five meals a day, Derrick Henry’s diet is only three meals. I’ve come across people who claim eating more meals boosts your metabolism, but there isn’t enough research to back this up [3].
  • Cheat meals: Derrick indulges in an occasional cheat meal to control his cravings.
  • Healthy snacking: To avoid weight gain from unhealthy calories, Derrick ensures he snacks on something nutritious between meals. His go-to snack is fresh fruit.

“I don’t really have any strict eating ways. I think everyone deserves a cheat day. I snack here and there but not too much. I really enjoy eating fruit if I’m going to have snack.”

- Derrick Henry

Derrick Henry’s Supplements

While Derrick Henry isn’t too public about his supplement use, his workout and diet routine give us a hint about what he takes:

  • Whey protein: This helps Derrick supplement his protein intake for the day.
  • Multi-vitamins: Since Derrick eats only three meals a day, multivitamins supplement his meals to meet his nutritional requirements.
  • Pre-workout: Derrick’s workout routine is highly taxing, so he may be taking pre-workout to enhance his endurance.

FAQs

How Many Calories Does Derrick Henry Have?

Derrick has at least 3,500 calories a day. He is allowed to eat whatever he wants, as long as it’s low-carb. This lets him maintain a healthy weight and a lean physique.

How Much Weight Can Derrick Henry Bench Press?

Derrick Henry can bench press 440 lbs (200 kg). The bench press is one of Henry’s go-to exercises, which is why he’s good at it.

How Many Miles per Hour Can Derrick Henry Run?

Derrick Henry can run 21.8 miles per hour (35 km/h). This was his fastest ball-carrier speed, according to the NFL’s NextGen Stats.

References:

  1. https://pubmed.ncbi.nlm.nih.gov/25853914/
  2. https://pubmed.ncbi.nlm.nih.gov/30379113/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4391809/
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About The Author

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
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

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