Last updated on June 16th, 2024 at 03:33 am

Well we already had some other soccer stars…

So how could we not have David Beckham?

It helps that he has one of the most sought after overall looks among athletes, and also that Guy Ritchie loves giving him cameo roles!

But, possibly the best part about researching an article about a guy like David Beckham’s diet and nutrition is the fact that there are so many resources available to choose from.

So expect a ton of information! 

David Beckham Stats:

Height: 6’0

Weight: (approximate) 165 lbs

Age: 43 years old

David Beckham is just below average height among celeb men we’ve seen, actually.

Missing the “average” category by about an inch.

That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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David Beckham Diet and Nutrition

One thing that was a “secret” for a long time was the fact that David Beckham has a mild case of asthma.

And the only reason it’s actually relevant is because his diet is adjusted to help keep it in tabs.

He told ITV News:

“I’ve got a slight case of asthma which I’ve had for years. It’s never came out (until now) because I’ve had no reason to talk about it, but that’s just me.”

And continuing on the subject, Men’s Health provides us with some details of what this means:

“Our findings suggest that a diet rich in fruits, vegetables, and fiber is more likely to lower asthma symptoms,” says lead researcher Roland Andrianasolo of the Paris University Nutritional Epidemiology Research Team.

“From a public-health perspective, our results encourage people to promote healthy diet behavior rather than eating specific foods or nutrients,” he says.

Jumping back to ITV: they report that Beckham eats a diet of lean meats, high in leafy vegetables, beans and cauliflower, sourcing his fats from yogurt and olive oil; a diet very much in line with the recent findings. 

Daily Meal continues this conversation by stating:

David Beckham has a very clean diet, which probably comes as no surprise. He consumes very little fat and has a high intake of lean protein, like fish and chicken. The fat that he does include in his diet comes from healthy sources such as olive oil and yogurt. Beckham is also all about vegetables. He eats plenty of leafy greens, beans, and cauliflower to provide himself with healthy complex carbohydrates.

But, what I find more interesting is when they say:

Beckham made several changes to his diet and exercise program after he stopped playing soccer professionally.

Which led him to finding a sustainable diet for his lifestyle!

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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David Beckham Workout Routine Research

Have you ever heard of “fitness snacking”?

Well you’re about to.  Because David Beckham is into it.

Of course he probably had a much more intense workout routine when training to be a professional soccer star, BUT, similar to his workout, he has made changes that revolve around his new lifestyle.

And, we’re here to get ripped like him, so if we can do that with LESS, why not?

Men’s Health quotes Beckham stating:

“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.”

They go on to talk about how Beckham is a fan of this “fitness snacking”, which they then explain to be:

“[Fitness snacking] involves short periods of exercise dotted throughout the day, rather than doing it all in one go,” says the UK’s self-professed leading trainer Matt Roberts. “Keep a tally in your head. I’ve walked the dog, that’s two points. I went for a 20-minute walk at lunchtime, that’s another two points.”

It’s also been reported that sometimes this fitness snacking involves some other forms of exercise.

The Daily Meal states:

In terms of exercise, Beckham chooses to stay fit by exercising both indoors and outside. Plyometric exercises, or movements that use body weight quickly and efficiently, are Beckham’s go-to for getting in a workout. Plyometric exercises require no equipment and can be done anywhere. He also enjoys short sprints for conditioning.

This makes sense coming from a guy like Beckham who has soccer still running through his blood.

Speaking of which, I do want to give you SOME information about Beckham’s soccer workout, for those of you who landed here in search of something a little more intense from this stud.

Men’s Health has a separate article with Beckham in which they specifically talk about his trip to greatness in terms of soccer.

They also include some information that leaves to a mini-five-week program.  I will give you some information about it, and also include it below, on top of some programming for your fitness snacking.

MH says:

Soccer is one of the world’s most physically demanding sports, so it’s no surprise that David Beckham’s conditioning plan is grueling. Check out this snapshot of his training regimen, courtesy of Chris Neville, fitness coach of the Los Angeles Galaxy. Then try our modified version of the 5-week workout (which I will add below), which we’ve tweaked slightly for the average guy.  And while you may not be competing at world-class level, this high-intensity interval plan will help you look as if you do.

So you’re going to be getting the best of both worlds on this one.

Training for sustainability AND intensity.

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The David Beckham Workout

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to have some “fitness snacking” as David Beckham uses.  We’ll have bodyweight, pylometric, and cardio styled workouts to choose from, but also some other activites you can add in to keep moving.

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David Beckham Fitness Snack Option One: Gym Burn

Warm Up:

Stretch

Jog for 10-20 min

Gym Circuit:

5 Rounds for Time

50 yd. Sled Push

40 Push Ups

30 Second Battle Ropes

20 KB Goblet Squats

10 Kettlebell Swings

David Beckham Fitness Snack Option Two: On The Go Burn

Warm Up:

Stretch

Jog for 10-20 min

Gym Circuit:

5 Rounds for Time

40 Jump Squats

30 Push Ups

20 Leg Raises

10 Plank to Push Ups

5 Burpees

David Beckham Fitness Snack Option Three: Alternatives

The two workouts listed above are a great way to get in a quick “fitness snack”, and I made sure to use movements that Beckham and his son have been seen doing together.  That being said, Beckham has also talked about getting in these “snacks” in other formats.  I will list a few for you below.

Cardio Fitness Snacks:

20-60 minutes of cardio on one or varied between the options below:

Treadmill, Elliptical, Stairmaster, Bike

My favorites are a variation of the first three, 20 minutes each on cardio day.

Activity Day Fitness Snacks:

Hiking, Rock Climbing, Sports (Soccer…Basketball, Football, etc. etc.), Yoga, Pilates, Spin Class, etc.

Mixed Martial Arts Fitness Snacks:

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

David Beckham Soccer Workout

Training Volume:

Twice a week for 5 weeks.

Explanation:

This one is shared from Men’s Health if you’d like to take it up a notch – add this in on top of your other training!

Directions
Perform your challenge twice a week at an intensity tailored to your maximum heart rate (MHR).

Week 1
Beckham’s Workout
5-minute run
Intensity: 85% MHR
Rest: 4 minutes
Sets: 3

Your Challenge 
5-minute run
Intensity: 75% MHR
Rest: Until your heart rate is 60% of your MHR
Sets: As many runs as you can do in 30 minutes

Week 2
Beckham’s Workout 
2-minute run
Intensity: 90% MHR
Rest: 2 minutes
Sets: 7

Your Challenge
3-minute run
Intensity: 90% MHR
Rest: Until your heart rate is 60% of your MHR
Sets: As many as you can do in 20 minutes

Week 3
Beckham’s Workout 
1-minute run
Intensity: 95% MHR
Rest: 1 minute
Sets: 15

Your Challenge
1-minute run
Intensity: 85% MHR
Rest: 1 minute
Sets: 5 or 6

Week 4
Beckham’s Workout 
60-yard turnarounds (sprint 60 yards, turn around, and sprint back)
Intensity: 20 seconds total per out-and-back sprint
Rest: 1 minute
Sets: 8 to 10

Your Challenge
60-yard turnarounds (sprint 60 yards, turn around, and sprint back)
Intensity: 30 seconds per sprint
Rest: 2 1/2 minutes
Sets: 3 or 4

Week 5
Beckham’s Workout
60-yard sprint
Intensity: As hard as possible
Rest: 10 seconds
Sets: 8 to 10
Sets: 8 to 10

Your Challenge
60-yard sprint
Intensity: As hard as you can
Rest: 20 seconds
Sets: 3 or 4

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