David Beckham At 50: How Diet And Workout Help Ex-Footballer Maintain His Fitness

Source :NEWS18 NEWS

Last Updated:May 05, 2025, 20:39 IST

Take a look at the intensive workout routine and diet plan David Beckham follows to maintain his enviable physique.

Football icon David Beckham recently celebrated his 50th birthday. Thanks to his rigorous fitness routines and impressive diet plans, his “fittest athlete” status is intact even at this stage. The former Manchester United and Real Madrid star keeps showing off his rigorous workouts on social media, leaving his fans impressed. Take a look at the former footballer’s diet plan and exercise regimen.

David Beckham’s take on wellness

While it’s been long since David Beckham retired from his football career, his physique is a source of inspiration to millions. Here’s how Beckham approaches wellness and health:

• Cardio: Beckham’s wellness routine features multiple cardio stances, including running, cycling, hiking, and high-intensity workouts with strength training.

• Fitness snacking: David Beckham follows a ‘fitness snacking’ approach. The former English footballer indulges in an array of activities throughout the day, including multiple exercises as well as gardening, walking his dogs and hiking on the weekends.

• Partner working out: The former footballer also participates in exercises with his wife, Victoria that keep him motivated throughout the fitness journey. By teaming up for fitness challenges or shared activities like couple yoga, the couple nurture their strong bond and spend time together.

• Mental well-being: Above all, the fitness enthusiast focuses on mental well-being by taking rest on weekends or opting for a rejuvenating session with his loved ones.

David Beckham’s Weekly Fitness Routine

As per a report by the Men’s magazine Augustman, the former football professional’s weekly fitness regime can be broken down as follows:

• Monday: Beckham starts with a warm-up that includes five minutes of stretching and 20 minutes of jogging. This is followed by Sled push (5 sets of 50 yards), Push-ups (3 sets of 20 reps), Battle ropes (3 sets of 30-second reps), Kettlebell swings (3 sets of 20 reps) and Goblet squats (3 sets of 20 reps).
• Tuesday: On the second day of the week, he sticks to running and does 10 sets of 60 yards forward and 60 yards back. After completing the set, he rests for five minutes and takes up circuit training when required.
• Wednesday: This day is kept for an intensity boost up in the same way as on Monday. But the exercises include Jump squats (5 sets of 40 reps), Push-ups (5 sets of 30 reps), Leg raises (5 sets of 20 reps), Burpees (5 sets of 5 reps), Plank to push up (5 sets of 10 reps) and HIIT workouts like a medicine ball.

• Thursday: Beckham yet again returns to running like Tuesday, and follows sets like 30 sets of sprints in 20-second intervals for focussing on speed.
• Friday: The footballer performs a 20-30 minute set of cardio on the treadmill, followed by other activities like hiking, rock climbing, mixed martial arts, and yoga.
• Saturday and Sunday: The weekends are for rest and recovery and no strict workouts.

David Beckham’s balanced diet

Beckham follows a clean, balanced diet that prioritises healthy eating.

• Breakfast – A cheese omelette.
• Lunch – Chicken and vegetables (cauliflower, spinach, broccoli) cooked in olive oil.
• Snacks – Nuts, yoghurt, herbal energy drinks.
• Dinner – Chicken or fish and leafy vegetables.
• Cheat meal – Pancakes.
• Food items he avoids – White bread, cereals, rice, processed foods, junk food and supplements.

Beckham’s dedication towards healthy eating and a planned wellness routine is indeed inspirational to his millions of fans.

First Published:

May 05, 2025, 20:39 IST

SOURCE : NEWS 18

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