Lewis Hamilton, Formula 1’s legendary speedster, follows a rigorous fitness regime paired with a vegan diet to stay race-ready, avoiding any unnecessary bulk that could weigh down his performance on the track.
As an F1 driver, Hamilton is subjected to extreme physical demands, battling both g-forces and the intense, high-speed conditions that demand peak strength and cardiovascular fitness.
Research conducted by Total Shape analysed the routines and diets of some of the world’s most famous celebrities including Hamilton’s, here’s what they discovered.
Training Focus
Hamilton’s workouts target stability, core strength, and neck endurance—areas crucial for navigating the punishing forces of a high-speed track.
His regimen ensures a lean, agile physique without excessive muscle mass, keeping him light and flexible. Here’s a breakdown of his typical weekly workout routine:
Lewis Hamilton Weekly Workout Schedule:
- Monday – Chest Focus: Flat bench press, incline bench press, dumbbell press, cable flyes, pec flyes, low cable flyes, and chest dips.
- Tuesday – Back Day: Wide grip lat pulldowns, cable rows, dumbbell rows, inverted rows, bent-over rows, T-bar rows, and deadlifts.
- Wednesday – Shoulders: Shoulder press, Arnold press, dumbbell lateral raises, cable lateral raises, front raises, shrugs, delt flyes, and bent-over lateral raises.
- Thursday – Arm Training: Biceps isolation curls, hammer curls, preacher curls, concentration curls, triceps pushdowns, TRX triceps extension, overhead press, and triceps dumbbell kickbacks.
- Friday – Legs and Lower Body: Squats, hack squats, leg press, lunges, leg extensions, hip thrusters, hip extensions, and calf raises.
Core Circuit Training: Hamilton also tackles a core routine, essential for his stability in the driver’s seat. This circuit includes crunches, leg raises, Russian twists with dumbbells, scissor kicks, plank twisters, plank holds, and side planks to crunches.
Neck Training: Hamilton faces substantial neck strain during races due to helmet weight and g-forces. He trains his neck by hanging off the edge of a bench with a 22-pound helmet, engaging his neck in resistance exercises to keep it race-ready.
| Day | Exercises |
|---|---|
| Monday | Flat Bench Press, Incline Bench Press, Dumbbell Press, Cable Flyes, Pec Flyes, Low Cable Flyes, Chest Dips |
| Tuesday | Wide Grip Lat Pulldowns, Cable Rows, Dumbbell Rows, Inverted Rows, Bent Over Rows, T-Bar Rows, Deadlifts |
| Wednesday | Shoulder Press, Arnold Press, Dumbbell Lateral Raises, Cable Lateral Raises, Front Raises, Shrugs, Delt Flyes, Bent Over Lateral Raises |
| Thursday | Biceps Isolation Curls, Hammer Curls, Preacher Curls, Concentration Curls, Triceps Pushdowns, TRX Triceps Extension, Overhead Press, Triceps Dumbbell Kickbacks |
| Friday | Squats, Hack Squats, Leg Press, Lunges, Leg Extension to Curls, Hip Thruster, Hip Extension, Calf Raises |
| Circuit Training | Crunches, Leg Raises, Russian Twist with Dumbbell, Scissor Kicks, Plank Twister, Plank Hold, Side Plank to Crunch |
Diet: A Plant-Based Powerhouse
Hamilton adopted a vegan lifestyle a few years ago and credits it with feeling healthier than he did in his 20s.
While his exact diet varies, he emphasises fresh, plant-based foods with an energy-packed start each day.
Sample Daily Diet:
- Breakfast: Avocado toast or avocado and fresh fruit paired with a smoothie. Hamilton frequently has smoothies loaded with plant-based protein, mentioning, “I generally have that probably two or three times a day because it’s super quick, super easy, put it in the blender and you can take it with you.”
- Lunch: A hearty salad featuring ample avocados and a medley of vegetables.
- Dinner: Hamilton’s favourite plant-based curries, providing the comfort of warm flavours with healthy fats. He sometimes indulges in these slightly richer meals, balancing his diet with taste and nutritional value.
Lewis Hamilton’s fitness and diet are crafted for endurance, agility, and resilience on the racetrack.
His routine may be intense, but it’s a testament to his dedication to performance and well-being, offering a powerful blueprint for anyone inspired by his athletic discipline and plant-powered approach to fitness.