David Beckham, the global icon known for his football prowess and impeccable style, is turning 50 this May. As he approaches this milestone, he’s opening up about his evolved fitness routine and the principles that keep him in peak condition. Beckham’s approach focuses on maintaining a lean and strong physique while prioritizing overall well-being.
The Four Pillars of Beckham’s Fitness Regime
According to Beckham’s longtime trainer, Bobby Rich, the primary fitness goals are to remain lean, strong, and pain-free. This involves fine-tuning his biomechanics and staying consistent with his workouts. The four major pillars of his routine are:
1. Strength and Conditioning: A Shift in Focus
Having spent his career building lower body strength for football, Beckham now concentrates on core and upper body conditioning. He told Men’s Health that previously, the majority of his strength training was leg-based. Now, he prioritizes exercises that support his core and alleviate backaches. This includes incorporating exercises like push-ups and pull-ups, which have even helped him build a chest, something he “never had” during his playing days.
2. Cardio and Stamina: Fitness Snacking and Varied Activities
Beckham maintains his stamina through regular cardio workouts. He reportedly uses a “fitness snacking” approach, spreading physical activities throughout the day instead of doing them all at once. This can include cycling to engagements, walking his dogs, mowing the lawn, hiking, or gardening. In addition to these activities, he also enjoys running and cycling.
3. Diet and Nutrition: Lean Proteins and Vegetables
Beckham follows a balanced diet that includes lean proteins and plenty of vegetables while limiting fats. For breakfast, he typically eats a cheese omelet. Lunch usually consists of chicken with vegetables such as cauliflower, spinach, and broccoli cooked in olive oil. Dinner is similar to lunch, featuring lean protein like poultry or fish with leafy green vegetables. He also enjoys healthy snacks like nuts and yogurt and avoids processed foods and excessive carbohydrates.
4. Recovery and Wellness: Ice Baths, Acupuncture, and Supplements
Recovery is a crucial component of Beckham’s fitness regimen. He is a fan of acupuncture and cupping, which he says helped him overcome injuries during his career. He prefers ice baths over cryotherapy and likes contrast therapy, alternating between the sauna and ice bath to boost circulation and reduce inflammation. After training, he often has a protein shake with creatine, coconut water, bananas, almonds, and ice. Beckham also uses supplements to support his overall health. He is the co-founding partner of IM8, a supplement brand that aims to simplify supplementation routines.
Beckham’s Evolving Workout Routine
Beckham’s fitness routine has adapted over time to focus on different goals. Examples of Beckham’s Weekly Workout:
- Monday: Quick jog followed by pushing a sled for 250 yards, 60 push-ups, rope exercises for 90 seconds, 60 kettlebell swings, and 60 squats.
- Tuesday: Cardio with 10 sets of sprinting for one kilometer.
- Wednesday: Strength training with 200 squats, 150 push-ups, 100 leg raises, 25 burpees, and 50 plank to push-ups.
- Thursday: Running, including 30 sets of sprinting for 20 seconds each.
He also plays Padel at least three times a week and sometimes attends Soul Cycle or Barry’s Bootcamp classes.
The Importance of Consistency and Balance
Beckham emphasizes the importance of consistency and balance in maintaining his fitness. He and his wife, Victoria, often work out together six days a week. Beckham has stated that they “give each other grief” during their workouts but enjoy training together. Victoria has also adjusted her workout routine to align with Beckham’s trainer’s guidance.
Beckham’s Injury History and Current Condition
Despite a career filled with intense physical demands, Beckham reports that his body is feeling better than it has in a long time. He acknowledges that he has experienced wear and tear, particularly in his lower back and left hip. One of the worst injuries he suffered was breaking his back while playing for the LA Galaxy. He also ruptured his Achilles and broke his wrist, which still gives him issues. Beckham admits that cortisone injections, which he needed to get through games, likely contributed to his body being “a mess by the end” of his career.
Beckham’s Motivation and Mindset
Beckham’s dedication to fitness extends beyond physical appearance. He recognizes the importance of health and wellness for overall quality of life. He told Men’s Health, “We talk about health so much more than we did 10, 20 years ago. It’s everything.” He wants to maintain his fitness to stay connected with his family and set an example for his children.
A Look at Beckham’s Diet Plan
David Beckham follows a diet to stay fit and healthy. The food includes:
- Breakfast: Cheese omelet
- Lunch: Chicken and vegetables (cauliflower, spinach, broccoli) cooked in olive oil
- Snacks: Nuts, yogurt, herbal energy drinks
- Dinner: Chicken or fish and leafy vegetables
- Cheat Meal: Pancakes
Beckham’s Supplement Brand: IM8
Beckham launched the supplement brand IM8 to simplify his supplementation routine and ensure he gets the necessary nutrients outside of his diet. He wanted a supplement that tasted good and only needed to be taken once a day. The brand offers products like the Daily Ultimate Essentials powder, designed to support gut health, energy, and focus.
Beckham: Fit at Any Age
David Beckham’s fitness journey demonstrates that it’s possible to maintain a high level of fitness at any age. By focusing on strength and conditioning, cardio, a balanced diet, and recovery, Beckham is setting an example for others to prioritize their health and well-being. His story highlights the importance of adapting one’s fitness routine to meet changing needs and goals.
