David Beckham is turning 50 this year and knows his pecs appeal is huge – but he thanks it all to his new lifestyle routine habits since hanging up his football boots
It’s hard to believe David Beckham is turning the big 5-0 this year, celebrating his birthday on May 2.
Posh Spice had a big 50th bash last April and will no doubt be planning a lavish do for David but the dad of four may shun birthday cake to hold onto the youthful body he has maintained since his footballing days – except now he’s more chiselled and muscular than ever.
Since hanging up his boots, Becks has been working with a personal trainer Bob Rich. In an interview with Men’s Health magazine he revealed: “When I was playing, the only strength work I did was on my legs. It was never really upper body,” explains Becks. “I never had pecs until I met Bob. You could say I’ve gone up a couple of cup sizes.
“Since I’ve retired, I’ve put a bit of meat on my pecs. I used to hate pull-ups with a passion. Now we do it most days.”
According to Kevin David Rail, a leading health coach at TrainingNet (trainingnets.com), a meticulously crafted routine, a disciplined diet, and some lesser-known lifestyle habits also play a part in his physique.
The former England striker is known to favour bodyweight exercises, Pilates, and yoga, which enhance his mobility and flexibility — critical components in staving off injury and maintaining a chiselled look.
“David incorporates a mix of resistance training, functional movement exercises, and high-intensity cardio into his weekly routine,” says Rail. “This keeps his body agile, strong, and capable of handling the natural aging process with ease.”
But abs are made in the kitchen – not the gym, or so they say, and according to Rail, Becks follows a high-protein, Mediterranean-inspired diet, rich in lean meats, fish, vegetables, and healthy fats.
“His meals are focused on nutrient-dense, anti-inflammatory foods, which help reduce oxidative stress and keep his skin and body looking youthful,” explains Rail. “He’s also known for being an advocate of hydration and consuming plenty of water, herbal teas, and electrolyte-rich drinks.”
David is a big fan of IM8, a dissolvable drink that contains 92 different vitamins, minerals, antioxidants, and pre-, pro- and post-biotics.
Unlike fad diets, Beckham maintains a sustainable eating plan, allowing for the occasional indulgence- so hopefully birthday cake is part of his celebratory plans after all. His well-known love for a classic fish and chips meal or a pastry treat is balanced with portion control and an active lifestyle.
But it’s Becks’s under-the-radar habits that contribute to his age-defying looks, according to Rail.
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Consistent Sleep Patterns – He prioritises sleep and recovery, ensuring he gets quality rest each night to allow his body to repair and regenerate.
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Cold Water Therapy – Beckham is known to embrace ice baths and cold showers, which reduce inflammation, boost circulation, and accelerate muscle recovery.
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Mindfulness and Stress Management – Whether it’s spending time with family, playing football with his children, or engaging in hobbies, Beckham actively works on reducing stress—one of the key culprits in premature aging.
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Skincare Routine – A well-maintained skincare regimen, including hydration and sun protection, contributes to his radiant, youthful complexion.
“Anyone can take a page out of Beckham’s book,” says Rail. “It’s about finding a routine that works for you, staying committed, and ensuring your lifestyle supports your long-term goals. Age is just a number when you take care of yourself the right way.”
Family time is also key to David’s physical and mental well being – particularly ones involving skiing and snowboarding being particular favourites.
Posh and Becks have three boys Brooklyn, 25, Romeo, 22, Cruz, 20 and 13 year old daughter Harper.
“Me and my boys, we slope,” says Beckham. “It’s the best part, having those chats on the lifts.You get into them. The kids can’t goon their phones, they’re just sat there and we’re all chatting – it’s amazing.”