David Beckham's Workout Routine to Stay in Shape

David Beckham says his fitness goals are to stay fit, strong and pain-free. According to his longtime coach, Bobby Rich, “It’s about fine-tuning the biomechanics in the core movements and staying consistent.”

David Beckham shares the 4 pillars of his training

The wear and tear of a lifetime of high-level soccer has given Beckham a different perspective than most exercisers when it comes to core training. He's not necessarily concerned with toning his abs (although that doesn't hurt, of course). is more focused on building your core to support the rest of your body. "The strength work I do for my core and upper body helps with my back pain," he told MH in the exclusive interview accompanying the photo shoot that appears in Men's Health magazines around the world. "When I was playing, the only strength work I did was on my legs. It was never really my upper body," he adds. After all, the core is much more than just the abs, and so by giving them more attention in his workouts, Beckham can give his physique more balance.

Beckham does push-ups and has gained some muscle after a lifetime of working to stay "as lean as possible." As a result of all this new mass, Beckham has something he never had during his days as one of the world's most visible athletes: a chest. "I never had pecs until I met Bob [Rich]," he says, adding that "you could say I went up a few cup sizes as a result." All joking aside, Beckham is training hard to maintain a high level of fitness into his 50s—and beyond. Here are the four main pillars of your training routine.

How does David Beckham train at 50?

Calisthenics

To stay strong, strengthen his core, and prevent back pain, Beckham does pull-ups, push-ups, and pull-up bar raises almost every day. Rich says Beckham sometimes calls him "Boring Bob" because he emphasizes the same exercises, but the truth is that the coach considers these functional movements fundamental. Rich mixes them up, varying the pace, repetitions, and sets.

Strength

Two decades of playing football means David Beckham has worked his legs hard and now focuses on full-body workouts, including the Big 3 exercises: deadlifts, squats, and bench press. The “Flat Bob” adds variations, so one session is barbell deadlifts, the next with kettlebells, and the next with dumbbells.

Cardio

Beckham enjoys “any fitness challenge,” and while he’s a fan of SoulCycle, Barry’s Bootcamp, and boxing, your favorite cardio currently is playing padel. When he's in Miami, he plays three times a week and finds that the sport boosts his cardio and tests his agility.

Recovery

After training, Beckham usually has “ a protein shake  with a little creatine, coconut water, two bananas, almonds, lots of ice.” He is a fan of acupuncture and cupping therapy, which he says have helped him overcome injuries throughout his career and are helpful whenever he has pain. Beckham also says he “prefers ice baths to cryotherapy” and enjoys contrasting sauna and ice bath sessions, which can increase circulation and reduce inflammation.

Source: https://www.menshealth.com/uk/fitness/a63910753/david-beckham-interview-50/