David Beckham’s Workout Routine & Diet Plan

David Beckham has always been one of the most admired athletes around the globe. It hardly matters whether you are a soccer fanatic or not, you must have surely got inspired by David’s enchanting persona and style statement at some point in your life. And the most surprising part is that David still carries his stylish persona just the way he used to carry it in his 20s.

It’s been almost a decade since David Beckham announced his retirement from international soccer. But his fitness levels can still make soccer players half his age envious. David’s physique makes him look like an international supermodel and its secret lies in his workout routine and diet plan.

So without further ado, let’s know everything in detail about David Beckham’s workout routine and diet plan. We are sure it will serve you well in developing the fittest version of your physique.

David Beckham's Workout Routine & Diet Plan
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David Beckham’s Workout Principles

David Beckham is in his 40s but instead of getting into a ‘dad bod’ shape, he is still maintaining his muscular and ripped physique. To serve this purpose, he follows a well-structured workout plan.

Even though he has retired from the world of professional soccer, staying fit and active is something that he continues doing.

David Beckham sports a lean, muscular, and ripped physique. His exercise routine comprises bodyweight training, weightlifting, cardio, and stretching.

All these contribute towards keeping his overall fitness levels at peak along with maintaining his aesthetic physique.

David Beckham's Workout
Image: kathclick / bigstockphoto.com

David Beckham’s Workout Routine

David Beckham’s workout routine incorporates exercises of different training styles. This allows him to work on several aspects of his physique and promotes a holistic approach to fitness.

David has been a soccer player for around two decades and thus cardiovascular training tends to be a crucial part of his workout program. His cardiovascular workout prioritizes sprinting. He prefers doing his sprints in intense dashes. It allows him to avail the benefits of high-intensity interval training.

His cardio workouts also includes exercises like jogging, skipping, and working out on the elliptical trainer and stair master. Performing all those exercises keeps his body in a lean and ripped condition on one hand along with keeping his heart health in check on the other hand.

If you intend to try out David Beckham’s cardio workout routine, you can start with the following 5 challenges:-

David Beckham's Workout Routine

Challenge 1

  • Run for five minutes at 80% of your maximum heart rate
  • Then rest for approximately 4-5 minutes
  • Repeat for 5 sets

Challenge 2

  • 2-minute intervals running at 95% maximum heart rate
  • Then rest for around 60 seconds
  • Repeat the above for 8 sets

Challenge 3

  • Sprint for 20 seconds
  • Then rest for around 20 seconds
  • Rinse and repeat the above 30 times

Challenge 4

  • Run 120 yards (60 yards forwards and 60 yards back)
  • Finish each set in 20 seconds and after each set rest for 100 seconds.
  • Perform a total of 10 sets

Challenge 5

  • Run 60 yards
  • Rest for 10 seconds
  • Perform a total of 8 sets

Weight training happens to be another crucial part of David Beckham’s training routine. After all, that is what gives his physique a muscular and aesthetic appearance. Apart from that, weight training also enables him to keep his metabolism levels in check.

When it comes to burning excess calories, David loves to perform bodyweight exercises like squats and pushups. These exercises also promote lean muscle gains and keep his ligaments and tendons healthy.

David Beckham calls his below-mentioned workout routine gym-style “burn” workouts. If you perform the exercises mentioned in it with proper form, you will surely feel the burn that will stimulate your muscles to grow and perform better. Just make sure to warm up your body properly before going through the following workout:-


  • Stretching
  • Jogging for 10-20 minutes


  • Sled Push (5 sets)
  • Push-ups (5 sets of 40 reps)
  • Battle ropes (5 sets of 30 seconds)
  • Kettlebell goblet squats (5 sets of 20 reps)
  • Kettlebell swings (5 sets of 10 reps)
  • Leg raises (5 sets of 20 reps)

Plyometric drills also have their place in David Beckham’s workout plan. Performing “burpees to plank to push-ups” is one of David’s favorite plyometric drills. The explosive nature of such exercises helps in building up muscle strength, speed, and power. Moreover, they require zero equipment which makes them an ideal choice for people who don’t have access to a gym.

Along with performing exercises that enable him to facilitate muscle gains, David also ensures to rely on exercises that keep his body flexible, agile, and athletic. He even includes certain mobility drills into his training program.

David Beckham doesn’t usually follow a conventional workout split. He trains in a manner that allows him to hit his entire body in each of his training sessions.

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When it comes to keeping himself fit and active, David Beckham’s training routine is not just confined to hitting the gymnasium. At times, he loves to walk or cycle his children to their schools. He also has a proclivity for hiking and playing outdoor sports. Performing such physical activities also contributes towards keeping him fit and athletic round the year.

David often advocates the approach of keeping things simple. He even claims,

“You don’t have to go and spend a huge amount of money going to the gym. Three or four times a week, I walk my daughter to school instead of driving her, or she bikes home with me. It’s the little things that make a difference.”

David Beckham’s Diet Plan

David Beckham's Diet Plan
Image: kathclick / bigstockphoto.com

David Beckham has always been admired for his lean physique. Even after retirement, he has never been spotted out of shape. To maintain his lean, muscular, and athletic build, apart from following an intense exercise routine he also sticks to a nutritious diet plan.

Clean and healthy eating happens to be the crux of David Beckham’s diet plan. His diet plan primarily consists of numerous sources of lean proteins, good fats, and leafy greens. David has been a former athlete and he knows pretty well which food items would serve him in the best of his interests.

To ensure that his body’s metabolism levels are on point, he has to consume adequate amounts of fats. For that purpose, instead of gorging on unhealthy fatty foods, he relies on consuming yogurt and olive oil. Both of them are quite rich in healthy fats. Talking specifically about yogurt, it also has decent amounts of calcium which aids in keeping the bones healthy and strong.

Vegetables like beans, cauliflower, broccoli, and leafy greens also have their place in David’s diet chart. They fetch his body with good carbs and other vital nutrients.

David likes to keep his supper light and nutritious. Avoiding excessive eating at night allows him to maintain the leanness in his physique as well.

At present, David Beckham relies on a diet plan that has approximately 50% protein, 30% carbs, and 20% fats. It not only fulfills his everyday macro intake but also keeps his body in tip-top condition year-round and it pretty much gets exhibited from his physique.

You must be willing to know about the food items that David consumes in each of his meals. So let’s have a more detailed overview of David Beckham’s meal plan.


  • Yogurt
  • Cheese omelet
  • Fruits


  • Brown rice
  • Fish or chicken
  • Vegetables
  • Salad


  • Lean proteins (like chicken or eggs)
  • Beans

When it comes to having snacks, David likes to eat nuts throughout the day.

Junk food and food items that are filled with empty or bad calories find no place in David Beckham’s diet chart.

So even when he is holidaying with his friends and family, he never consumes any food item that can mess up his body composition. Well, that is the prime reason behind David’s ripped abdominals that he sports throughout the year.

Apart from junk foods, David also avoids consuming processed foods, white bread, white rice, and grains.

David Beckham’s Supplements

You might get surprised to know that David Beckham is not one of those fitness freaks who rely on numerous supplements for maintaining their fitness levels and ripped physiques. His nutrition plan is more about eating whole foods and deriving maximum amounts of nutrition from them. David Beckham supplements stack doesn’t have a whole lot of supplements.

However, at times David can be seen sipping a herbal energy drink. It keeps his body energetic and hydrated. Apart from that, he doesn’t usually incorporate supplements into his diet plan.

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The Bottom Line

If you intend to get to his level of fitness, you would have to start slow. You would also have to be consistent with following your workout routine and diet plan. This will get you the physique that you aspire to have over time.

One thing that you must be cautious about is not to over-train yourself. Elite levels of fitness are not achieved overnight but over time. So be patient with the process to get the most out of it.