How Rio Ferdinand Transformed His Body After Football

We travelled to Dubai to meet our new Men’s Health cover star, Rio Ferdinand, at his gym, SIRO. The former Manchester United defender opens up about how he’s transformed his body — going from a leaner frame during his playing days to a noticeably bigger, stronger physique as he approaches 50.

Widely regarded as one of England’s greatest ever defenders, Rio breaks down the nutrition behind his gains, how he fuels his training, what he’s benching these days, and why his teammates always knew summer was coming when he started turning up in the gym.

https://www.instagram.com/rioferdy5/
Host: https://www.instagram.com/theandrew.tracey/
Wellness video producer: https://www.instagram.com/chelia.batkin/
Director of photography : https://www.instagram.com/alessandropavone/
Location: https://www.instagram.com/siroonezaabeel/

Men’s Health UK

Chapters
00:00 – Introduction & Training Philosophy
Introducing Rio Ferdinand and Andrew Tracey, and discussing the mindset behind consistent training and personal incentives.

01:15 – The Bench Press: An Ego & Strength Benchmark
Covering the importance of the bench press as a key strength indicator and Rio’s journey to lifting 100kg.

02:36 – Pull-Ups: The Ultimate Fitness Test
Highlighting pull-ups as a definitive measure of true fitness and discussing technique variations and benefits.

04:35 – Training Evolution & Bodyweight Accountability
Exploring how training has changed from a football career to retirement, and using bodyweight exercises as benchmarks.

07:00 – Nutrition & Lifestyle in Football and Beyond
Discussing dietary approaches during a playing career, the need for adjustment post-retirement, and balancing social life with fitness goals.

08:44 – Current Training Regime & Functional Focus
Outlining Rio’s current training schedule in Dubai, integrating physiotherapy and functional movements for longevity.

10:18 – Integrated Training: Rows & Shoulder Stability
Demonstrating a plank row exercise, emphasizing form, core engagement, and its role in injury prevention.

11:39 – Functional Benefits & Return to Football
Examining the positive impacts of functional training, including improved resilience for playing football without injury.

12:30 – Lateral Lunges for Sport-Specific Movement
Performing a weighted lateral lunge, explaining its transfer to sports and everyday movement for injury resilience.

14:26 – Training with a Partner & Finding Motivation
Discussing the dynamics and benefits of training with a spouse, and identifying various personal incentives to stay consistent.

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