The core is much more than just the abs (the rectus abdominis), after all—muscles like the transverse abdominis, the obliques, posterior core muscles, and even the glutes contribute to full-body strength and stability. By giving these more attention in his workouts, Beckham is able to bring more balance to his physique and move better, too.

Now, Beckham guts through rounds of pushups (or pressups, as they say in the UK) and pull-ups, and he’s put on some muscle after a lifetime of working to stay as “as lean as I could be.” As a result of all that new mass, Beckham has something he never had during all his days as one of the most visible athletes in the word: a chest. “I never had pecs until I met Bob [Rich],” he says. “You could say I’ve gone up a few cup sizes as a result.”

Jokes aside, Beckham is training hard to maintain a high level of fitness at 50—and beyond. Here, he and Rich outline the four major pillars of his routine.

How David Beckham Trains at 50

Calisthenics

To keep strong, carve his core, and stave off back pain, Beckham does pull-ups, hanging knee raises, and pushups most days. Rich says Beckham sometimes calls him “Boring Bob” because he emphasizes the same exercises, but he considers these foundational functional moves. And Rich does mix it up by varying the tempo, reps, and sets.

Strength

Two decades of playing soccer means Becks has done a lot of leg work and now focuses on full-body training sessions, including the Big 3: deadlifts, squats, and bench presses. But Boring Bob adds spice by mixing in variations, so one session it’s deadlifts with a barbell, the next with kettlebells, and the next with dumbbells, so the actual sessions are always fresh.

Cardio

Beckham likes “any fitness challenge,” and while he’s a fan of SoulCycle, Barry’s Bootcamp, and boxing, his current favorite cardio is playing padel, the tennis-squash hybrid. When in Miami, he plays three times per week. It revs his cardio, tests his agility, and serves as QT with his family and friends.

Recovery

After training, Beckham often makes “a protein shake with a little bit of creatine, coconut water, two bananas, almonds, lots of ice—that’s it.” He’s a fan of acupuncture and cupping, which he says helped him overcome injuries during his career and helps whenever he has any aches or pains. Beckham also says he “prefers ice baths over cryotherapy” and likes to do contrast sessions from sauna to ice bath. This can boost circulation and reduce inflammation.

Read Beckham’s full March/April 2025 Men’s Health cover story here.