David Beckham’s Workout Routine & Diet Plan

David Beckham's workout routine and diet plan

Grab all the details of the former English professional footballer and actor David Beckham’s workout routine and diet plan and find out how maintains his physique even after retiring from football.

His full name is David Robert Joseph Beckham he was born May 2, 1975, in Leytonstone, London, England. He is one of the greatest and most recognized midfielders of his generation. 

David started his football career at Manchester United at the age of 17 and this is where he made a name for himself. He is the first English player to win league titles in four countries.

Apart from his incredible football career, also David Beckham’s lean and toned physique is admired and inspires a lot of his fans and most of them want to have the same body as him.

So if you’re one of his fans with the same desire then you’re on the right post because we will be giving you all the details about David Beckham’s workout routine and diet plan that can help transform your fitness to another level. Just keep reading.

David Beckham’s Stats

Height: 183 cm – 6’0”

Weight: 74 kg – 163 pounds

Age: 47 years old

Birthday: 2nd of May, 1975

Accolades: Men’s PFA Young Player of the Year, Winner, 1997

David Beckham’s Workout Routine

David Beckham's Workout routine

Image source @davidbeckham Instagram

David Beckham is now in his late 40s but still looking amazing and his level of fitness is always at the top. To maintain his muscular and athletic body, he follows a well-structured workout program.

Even after retiring from professional football, David stayed fit and active and he is still working his ass off to stay that way.

David Beckham’s workout program mostly consists of cardio, bodyweight training, weightlifting, and stretching. All combined together helps him stay lean and toned all year round.

Being a footballer for a very long means your cardio training must be in check. So because of that David Beckham prioritizes cardio exercises in his workout program, he performs sprints as his high-intensity interval training.

Apart from sprinting, his cardio exercises also include exercises like jogging, rope skipping, and working out on the elliptical trainer and stair master. These exercises help him in staying lean and ripped plus helping in improving his heart performance.

You might also like; Drew Brees’ Workout Routine & Diet Plan

David Beckham’s cardio workout program consists of 5 challenges, if you have what it takes to try them out we have listed them below.

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

Besides doing cardio exercises, David Beckham also likes performing weight training during his workout routine. Because it is what gives him the muscular and aesthetic appearance. Weight training also helps in boosting his metabolism levels.

When it comes to weight training David prefers using his body weight, he performs bodyweight like squats and push-ups to burn excess calories. These exercises also promote lean muscle mass and keep his ligaments and tendons healthy.

Below we have provided David Beckham’s weight training workout routine, but before you try them out make sure you warm up your body properly.


  • 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)

David Beckham’s Diet Plan

David Beckham has never been out of shape even when he retired he stay with his lean physique and this is because besides his intense workout routine David also makes it a point to feed his body with enough healthy and nutritious food items.

David prefers to stick to a nutritious diet plan that consists of mostly different sources of lean proteins, good fats, and good carbs. Fact that he has been an athlete for a long time, David knows which food will serve him well according to his desired goal. 

Presently David Beckham’s diet plan consists of a portion of 50% protein, 30% carbs, and 20% fats. This way he is able to maintain his lean and toned physique all year round.

Also read about; Colin Kaepernick’s Workout Routine & Diet Plan

Now let’s take a look at David Beckham’s diet plan in detail;


  • Yogurt
  • Cheese omelet
  • Fruits


  • Brown rice
  • Fish or chicken
  • Vegetables
  • Salad


  • Lean proteins (like chicken or eggs)
  • Beans

When it comes to snacking David prefers taking Nuts the whole day. David also tries to avoid junk food and foods filled with empty or bad calories in his diet plan.

David also drinks plenty of water to hydrate his body and keep his skin glowing.

David Beckham’s Supplements

David Beckham's Diet plan

Image source @davidbeckham Instagram

David Beckham takes the following supplements to help fuel his gains;

  • Herbal Energy Drink

Wrapping Up

So that is all we have for you about David Beckham’s workout routine and diet plan, we hope it can inspire you to start on your fitness journey.

But remember to use this post as a reference to structure your own workout and nutrition plan based on your level of fitness and experience.

When you’re done getting your workout routine and nutrition plan stay consistent because that is the only way you will be able to see results from your hard work. GOOD LUCK!

Don’t Miss;

Shelly-Ann Fraser-Pryce Workout Routine And Diet Plan

Brandon Carter’s Workout Routine And Diet Plan

Thor Bjornsson’s Workout Routine & Diet Plan

Mads Mikkelsen’s Workout Routine & Diet Plan

Leave a reply

More News