Fitness isn't just about rigorous routines, but also gentle physical activity that soothes the soul. As football icon David Beckham turns 50 on May 2, his enviable physique defies age and inspires fitness enthusiasts worldwide.
The former Manchester United and Real Madrid star recently showed off his killer abs in a new underwear campaign. As his fans may sigh in admiration, many would also like to know what goes behind the awe-inspiring ripped body that remains ageless even at the age of 50.
Here are his wellness and workouts secrets unveiled:
Exercise snackingBeckham, known for his relentless work ethic on the pitch, brings the same versatility to his training routine. Fitness needn't be boring and Beckham vouches for this as he never lets monotony enter his space. Each day of the week is dedicated to a different kind of workout, not just restricted to only traditional exercises. A believer of 'exercise snacking', Beckham includes short bursts of activities throughout the day.
Working out with partnerInstead of slogging out solo in gym, Beckham loves working out with wifie Victoria. The couple often team up for fitness challenges, early morning workouts, or shared activities like cycling or yoga. Having a fitness partner that inspires you to move your body every single day turns discipline into joy, sweat into shared wins, and every workout into a bond that builds more than just strength.
Focus on mental well-being
On days when he is not hitting the gym, the soccer star walks out his family dog, and do activities like gardening, and mowing the lawn.
This shows the importance of mental wellness in his life as a vital component of staying fit. Yoga, hiking in nature, and even taking rest days seriously are all part of his regimen. According to Beckham, listening to your body is crucial and he doesn’t shy away from taking weekends off or trading a tough session for a rejuvenating walk with his dogs if that's what his body needs.
Cardio routine
Being a football star, Cardio has long been an integral part of David Beckham's fitness routine, helping him maintain top-tier stamina. A running enthusiast, he also cycles, hikes, and stays active outdoors with everyday tasks like walking his dogs and mowing the lawn. His weekly routine blends high-intensity workouts with strength training.
If you too want to Bend it like Beckham, here's a glimpse at Beckham's weekly fitness routine as detailed by Men's magazine Augustman:
Monday: Full-Throttle Circuit
Warm-up: 5 min stretch + 20 min jog
Circuit training: Sled push, push-ups, battle ropes, kettlebell swings, goblet squats
Tuesday: Sprint Day
Running drills: 10 sets of 60 yards (out & back)
Optional: Circuit training
Wednesday: Intensity Boost
Warm-up + High-rep circuit: Jump squats, push-ups, leg raises, burpees, plank-to-push-ups
HIIT: Medicine ball slams for core & agility
Thursday: Speed Focus
Running + 30 sets of 20-second sprints
Friday: Cardio & Variety
Treadmill cardio (20–30 min)
Optional: Hiking, rock climbing, MMA, or yoga
Saturday & Sunday: Rest & Recovery
No strict workouts
Outdoor fun with family and dogs (hiking, walks)
What Beckham eats in a day
To complement his disciplined workout routine, David Beckham follows a clean, balanced diet that prioritizes lean proteins, fresh vegetables, and low-fat choices. His meals are simple yet nutrient-rich—focused on fueling performance and maintaining his famously lean physique.
Here’s what a typical day on Beckham’s plate looks like:
Breakfast: A cheese omelette to kick-start the day with protein and healthy fats.
Lunch: Grilled chicken paired with vegetables like cauliflower, spinach, and broccoli, lightly cooked in olive oil.
Snacks: A mix of nuts, yoghurt, and herbal energy drinks to sustain energy levels.
Dinner: Lean meats like chicken or fish, along with a generous helping of leafy greens.
Cheat Meal: Pancakes, because even Beckham believes in indulging occasionally!
Beckham strictly avoids white bread, processed cereals, white rice, junk food and supplements.
Video
The former Manchester United and Real Madrid star recently showed off his killer abs in a new underwear campaign. As his fans may sigh in admiration, many would also like to know what goes behind the awe-inspiring ripped body that remains ageless even at the age of 50.
Here are his wellness and workouts secrets unveiled:
Exercise snackingBeckham, known for his relentless work ethic on the pitch, brings the same versatility to his training routine. Fitness needn't be boring and Beckham vouches for this as he never lets monotony enter his space. Each day of the week is dedicated to a different kind of workout, not just restricted to only traditional exercises. A believer of 'exercise snacking', Beckham includes short bursts of activities throughout the day.
Working out with partnerInstead of slogging out solo in gym, Beckham loves working out with wifie Victoria. The couple often team up for fitness challenges, early morning workouts, or shared activities like cycling or yoga. Having a fitness partner that inspires you to move your body every single day turns discipline into joy, sweat into shared wins, and every workout into a bond that builds more than just strength.
Focus on mental well-being
On days when he is not hitting the gym, the soccer star walks out his family dog, and do activities like gardening, and mowing the lawn.
This shows the importance of mental wellness in his life as a vital component of staying fit. Yoga, hiking in nature, and even taking rest days seriously are all part of his regimen. According to Beckham, listening to your body is crucial and he doesn’t shy away from taking weekends off or trading a tough session for a rejuvenating walk with his dogs if that's what his body needs.
Cardio routine
Being a football star, Cardio has long been an integral part of David Beckham's fitness routine, helping him maintain top-tier stamina. A running enthusiast, he also cycles, hikes, and stays active outdoors with everyday tasks like walking his dogs and mowing the lawn. His weekly routine blends high-intensity workouts with strength training.
If you too want to Bend it like Beckham, here's a glimpse at Beckham's weekly fitness routine as detailed by Men's magazine Augustman:
Monday: Full-Throttle Circuit
Warm-up: 5 min stretch + 20 min jog
Circuit training: Sled push, push-ups, battle ropes, kettlebell swings, goblet squats
Tuesday: Sprint Day
Running drills: 10 sets of 60 yards (out & back)
Optional: Circuit training
Wednesday: Intensity Boost
Warm-up + High-rep circuit: Jump squats, push-ups, leg raises, burpees, plank-to-push-ups
HIIT: Medicine ball slams for core & agility
Thursday: Speed Focus
Running + 30 sets of 20-second sprints
Friday: Cardio & Variety
Treadmill cardio (20–30 min)
Optional: Hiking, rock climbing, MMA, or yoga
Saturday & Sunday: Rest & Recovery
No strict workouts
Outdoor fun with family and dogs (hiking, walks)
What Beckham eats in a day
To complement his disciplined workout routine, David Beckham follows a clean, balanced diet that prioritizes lean proteins, fresh vegetables, and low-fat choices. His meals are simple yet nutrient-rich—focused on fueling performance and maintaining his famously lean physique.
Here’s what a typical day on Beckham’s plate looks like:
Breakfast: A cheese omelette to kick-start the day with protein and healthy fats.
Lunch: Grilled chicken paired with vegetables like cauliflower, spinach, and broccoli, lightly cooked in olive oil.
Snacks: A mix of nuts, yoghurt, and herbal energy drinks to sustain energy levels.
Dinner: Lean meats like chicken or fish, along with a generous helping of leafy greens.
Cheat Meal: Pancakes, because even Beckham believes in indulging occasionally!
Beckham strictly avoids white bread, processed cereals, white rice, junk food and supplements.
Video
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