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Shannon Sharpe Workout Routine & Diet Plan

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: June 9, 2023

How often do you see impressive shirtless Instagram posts of jacked 50-year-olds in incredible shape?

Have you seen any of Sharpe’s photos recently?

I’ve listened to Opening Drive he hosts on Sirius NFL Radio and some of his debates with Skip Bayless on the Fox Sports Channel Skip and Shannon: Undisputed.

When it comes to sports topics, this guy knows what he’s doing and talking about.

Also, by following Sharpe on social media, I’ve noticed that some 30-year-olds could envy his strength and ripped physique.

No wonder when the killer workout regimen and strict diet the disciplined and hard-working three Super Bowls winner follows would probably demolish the same 30-year-olds who think they’re super fit.

Let’s find out all the secrets behind Sharpe’s diet and workout plan.

Quick Summary

  • Shannon Sharpe's workouts examples are push-ups, wall balls, squats, side lateral raises, upright rows, dumbbell presses, burpees, and front lateral raises.
  • Sharpe mixes different exercises to evenly work on his different muscles across the body.
  • Shannon's diet includes complex carbs, healthy fats, and lean protein.
  • The combination of his diet, supplements, and regular exercises have helped Shannon maintain his toned body and remain healthy.

Sharpe Stats and Career Highlights

Here’s a brief overview of Sharpe’s body measurements, career highlights, accomplishments, NFL stats, and scores [1] [2]:

  • Date of birth: 26 June 1968
  • Place of birth: Chicago, Illinois, United States
  • Education: Savannah State College (GA)
  • Height: 6 ft 2 in (188 cm)
  • Weight: about 228 lbs (103 kg)
  • Games played: 204
  • Years played: 14 (from 1990 to 2003)
  • Position: Tight end
  • Played for: Denver Broncos (1990-1999, 2002-2003) 
  • Played for: Baltimore Ravens (2000-2001)
  • Jersey number: 81, 82, 84
  • Draft Class: 1990
  • Arm length: 33 in (84 cm)
  • Hand size: 10 in (25 cm)
  • 40-yard dash: 4.67 sec
  • 20-yard split: 2.81 sec
  • 10-yard split: 1.61 sec
  • 20-yard shuttle: 4.55 sec
  • 60-yard shuttle: 12.69 sec
  • Vertical jump: 34 in (86 cm)
  • Broad jump: 10 ft 2 in (310 cm)
  • Touchdowns: 69
  • Receptions: 815
  • Yards: 10,060
  • Yards per reception: 12.3
  • 3-Time Super Bowl Champion (XXXII, XXXIII, XXXV)
  • NFL 1990s All-Decade Team
  • Denver Broncos 50th Anniversary Team
  • 8-Time Pro Bowl (1992-1998, 2001)
  • 4-Time First-Team All-Pro (1993, 1996-1998)
  • Second-Team All-Pro (1995)
  • Social media accounts: Twitter, Instagram

Shannon Sharpe’s Workout Routine

shirtless shannon sharpe having an intense workout in a yellow gym

To realize how serious this NFL Hall of Famer [3] is about the strict strenuous exercise regimen he follows, here’s what Sharpe says about it:

“I tell people when I train I don’t do a Hansel and Gretel workout. I don’t drop breadcrumbs. I saved nothing for the trip home.”

Even though his workout routine in his 50s isn’t as rigorous as it was when he actively played football, Sharpe tends to exercise at least three or four times per week.

Going to the gym is his only and favorite hobby.

Although Sharpe isn’t a bodybuilder, he learned a lot from the best bodybuilders and incorporated a lot of bodybuilding exercises in his training.

His workouts include weight training (lifting free weights), CrossFit sequences, the typical noon spin class or another type of cardio session, circuit training, etc.

He tries to confuse and engage his whole body and often mixes things up to avoid stagnation and boredom.

So, he uses dumbbells, kettlebells, bikes, a row machine, an incline bench, and a variety of other fitness gear and movements as part of his regular workout routine.

Let’s take a closer look at the details of his weekly fitness routine.

Other workout routines:


man using a medicine ball to workout

Monday morning is reserved for what Sharpe calls an old-school workout that includes 30-40 minutes spent in a gym exercising on an incline bench press to develop and strengthen his favorite body part - the chest.

He typically starts with higher reps and lower weight, then descends, e.g., performing 1-3 sets of 15, 12, 10, 8, and 6 reps.

On Monday afternoon, Sharpe has a one-hour CrossFit class, striving to complete as many reps as possible (AMRAP workout) for each exercise or circuit as fast as he can.

Various challenging CrossFit sequences he performs may include pyramid-styled or other types of exercises, such as:

  • 100 wall balls
  • 90 push-ups
  • 80 squats

Or another example sequence like this:

  • 150-200 squats with 53-pound kettlebells in each hand
  • 500 meters of rowing (increasing the distance by 250-meter increments until hitting 1,000 meters)
  • 20 push-ups
  • Burpees


man in a side lateral raise position

The 30-minute weight training in a gym that Sharpe does on Tuesday morning mainly focuses on shoulders, including 2 sets of 20 reps of each of the following exercises:

  • Dumbbell press
  • Side lateral raises
  • Front lateral raises
  • Upright rows

Sharpe is extra cautious when performing each movement because of his age and some injuries like tearing his labrum or the scoped rotator cuff he suffered from while he was younger.

Sharpe leaves his ego at home to avoid unnecessary injuries and surgeries, so his shoulder dumbbell press routine involves low weight at high reps.

Another one of the similar Monday Crossfit classes is on Sharpe’s regular workout program on Tuesday evening.


man doing a massage to a person

Wednesday is Sharpe’s day off after the previous two days spent doing strenuous training sessions.

After shooting the series Undisputed, Sharpe goes for a spa treatment and gets a relaxing massage to refresh and recover his muscles after the exhausting CrossFit, shoulders, and chest routine.


Sharpe’s Thursday schedule includes one of his noon CrossFit classes, after which he gets a manicure and a shower.


Depending on his mood, Sharpe might repeat another Monday chest workout routine on Fridays, focusing on his upper body to save the strength for the next day’s killer leg training.


man working out in a treadmill

On Saturdays, Sharpe has another CrossFit class, but this time far more intense and demanding than earlier in the week.

He starts with a cardio noon session that usually lasts for 90 minutes to two hours.

Sharpe says: 

“I’ll do an hour spin and then another cardio class like the VersaClimber.”

What makes this gym training session more exhausting and exciting is the fact that some serious CrossFit athletes typically compete with Sharpe, doing their best to beat this retired NFL player and famous TV sports personality.

Immediately after such an insane cardio workout, Sharpe is desperate for another relaxing and refreshing massage.


close up image of a man sleeping

Sunday is Sharpe’s rest day he uses to recharge his batteries before doing the whole fitness routine all over again.

While he was actively playing football, he used to exercise every day without taking any days off.

His post-retirement fitness routine is almost equally grueling, but now he doesn’t train for his team’s strength and conditioning but his own fitness, adjusting the training pace and intensity to the way he feels.

Here’s what Sharpe says about it:

“If I want to do three cardio sessions in a day, that’s what I’ll do. If I’m tired, then I’ll take a day off. I go by feel, whereas when I played, I pushed (it) no matter how I felt. They were paying me; teammates were counting on me. So everything I did was like -  OK, I’m in the best football shape that I can be in.”

And when he doesn’t go to a gym for any reason, including the current pandemic, here’s what Sharpe’s home workout plan looks like:


Impressive, isn’t it?

Now you see why he’s one of the best professional football players.

After taking a peek at all the variations of Sharpe’s workout routines, it’s time to find out more about his nutrition.

Diet Plan

ceasar salad in a plate

Shannon Sharpe eats clean, healthy food even after retiring from football because he wants to stay fit and prevent health issues such as diabetes and heart disease that run in his family.

He drinks plenty of water and isn’t a huge fan of juicing cleanse and other similar fad diets and trends.

A diet that works perfectly for him includes a moderate intake of lean proteins, healthy fats, and complex carbs like brown rice, beans, vegetables, lean meat, and similar nutritive-rich food.

The food Sharpe mainly consumes includes:

  • Egg whites
  • Oatmeal
  • Chicken and other poultry
  • Fish
  • Beef
  • Bison
  • Legumes
  • Vegetables
  • Fruit
  • Water

And here’s what he avoids:

  • Junk food
  • Processed meat
  • Refined sugar
  • Artificial ingredients
  • Chemical additives
  • Coffee 
  • Alcohol 
  • Fad diets

Sharpe occasionally eats his favorite indulgent foods such as chicken tenders, French toast, or pancakes when it comes to enjoyment.

Here’s what Sharpe says about his nutrition:

“I eat healthily. For the most part, I eat chicken and fish. I also eat bison now. I don’t eat a lot of turkeys anymore but will throw some lamb chops in there. Broccoli, sweet potatoes, and asparagus occasionally… and that’s it.”

Sharpe likes to stick with a routine, so he used to get up early and have a big breakfast in his dressing room at work while filming Fox Sports’s show Skip and Shannon: Undisputed.

When he was playing football, he used to weigh his daily macros and set his goals accordingly. These days, he only minds the proportion of his portions. For instance, one portion may contain 10 oz of chicken, 8 oz of bison or fish, and as much broccoli, sweet potatoes, or other veggies as he wants.

To make sure he eats healthy food, he takes three days’ worth of his homemade meals with him wherever he is going.

Diet Plan Sample

plate filled with green salad, close up image of a cooked chicken

Sharpe’s typical diet plan may look like this:


  • Egg whites
  • Oatmeal
  • Fresh fruit (usually pineapple, orange, or grapefruits)
  • Water


  • Grilled chicken, halibut, or bison meatballs
  • Collard greens
  • Black-eyed peas


  • Barbecued chicken, turkey, or pork
  • Brown rice
  • A fresh salad or steamed vegetables

He might rarely have strawberry arugula salad with vinaigrette dressing for dinner.


plate filled medicine pills

Apart from his balanced diet, Sharpe gets the necessary nutrients from the supplements.

He hasn’t revealed every supplement he takes, but according to our research, his complete supplement list may include:

The reasons behind taking these supplements might be the following:

  • Multivitamin to ensure he consumes all the essential daily vitamins and minerals
  • Protein supplement for maintaining and building muscle mass
  • Creatine with BCAAs to increase muscle growth and prevent muscle breakdown
  • Collagen for enhanced joint mobility
  • Omega-3 fatty acids to help fight inflammation, prevent diabetes, brain, heart, disease, and other chronic health issues that run in Sharpe’s family
  • A cinnamon supplement to help him regulate blood sugar levels when he’s struggling with a sugar spike
  • Green tea to help him prevent type 2 diabetes and heart disease
  • Tru Niagen an anti-aging supplement that contains the compound Nicotinamide Riboside Chloride (NAD), responsible for a few essential functions in the body


How Much Does Shannon Sharpe Weigh?

Shannon Sharpe currently weighs around 228 lbs or 103 kg.

Does Shannon Sharpe have a Super Bowl ring?

Yes, Shannon Sharpe has a Super Bowl ring.

How Often Does Shannon Sharp Work Out?

Shannon Sharpe works out five days a week now when he’s retired. When he was an active football player he used to work out every day, twice a day.

Who Is Sterling Sharpe?

Sterling Sharpe, a former American Football wide receiver and analyst for the NFL Network, is Shannon Sharpe’s older brother.

How much is Shannon Sharpe’s worth?

Shannon Sharpe’s net worth has been estimated at around $12 million, according to Celebrity Net worth.

Will You Train & Eat Like Shannon Sharpe?

Do you still lack ideas for the selection of effective workouts, motivation, or inspiration?

After reading this quality insight into the gym routines and nutrition of the retired professional football player and TV sports commentator we’ve shared with you, I believe your problem has been solved.

Try to keep your nutrition as clean as you can. Plus, squeeze in some highly intense CrossFit classes into your weekly routine and see if you could stay fit and healthy like the younger brother of a five-time Pro Bowl wide receiver Sterling Sharp in his 50s.

Let’s find out. And don’t forget to tell us about your personal process and gains.

Best of luck!


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