Lewis Hamilton’s diet and fitness routine is often a hot topic in the Formula 1 paddock, where fans and teams alike marvel at his remarkable athleticism.
The seven-time world champion has built a reputation not just for his fearless driving, but also for his unwavering commitment to a training regimen and plant-based lifestyle that keep him in peak condition.
From a television commentator’s perspective, it’s fascinating to watch Hamilton wrestle with g-forces that would leave most of us gasping—and yet he emerges from the cockpit appearing as energetic as ever.
So how does he manage it? Hamilton’s secret is a blend of targeted workouts, a strict focus on neck and core strength, and a vegan approach that he credits with boosting his overall health and burning stubborn fat.
Training Tailored for F1’s Demands
| 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 |
In the high-stakes world of motorsport, every fraction of a second counts, and Hamilton understands that agility is his secret weapon.
Instead of piling on extra muscle, he builds functional strength that works for him—focusing on his core and neck to absorb the relentless forces of high-speed turns and the constant pressure of his helmet.
This approach keeps him light on his feet and powerfully in control, ready for every twist and turn on the track.
Weekly Workout Routine
- Monday – Chest: Flat bench press, incline bench press, dumbbell press, cable flyes, pec flyes, low cable flyes, and chest dips.
- Tuesday – Back: 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 – Arms: Biceps isolation curls, hammer curls, preacher curls, concentration curls, triceps pushdowns, TRX triceps extensions, overhead press, and triceps dumbbell kickbacks.
- Friday – Legs/Lower Body: Squats, hack squats, leg press, lunges, leg extensions to curls, hip thrusters, hip extensions, and calf raises.
He also performs circuit training that targets the midsection—think crunches, leg raises, and plank variations—before turning attention to the all-important neck.
To withstand the sheer force of an F1 car at top speed, Hamilton hangs off the edge of a bench wearing a 22-pound helmet, isolating and strengthening those vital muscles.
Lewis Hamilton Diet in Action
Adopting a vegan lifestyle was a game-changer for Hamilton, who says he now feels healthier than he did a decade ago.
He kicks off most mornings with a high-energy start—often avocado on toast or a generous serving of fresh fruit, paired with a protein-rich smoothie that’s both quick and convenient.
- Breakfast: Avocado toast or fresh fruit, with smoothies enhanced by plant-based protein.
- Lunch: Large salads loaded with vegetables and, more often than not, more avocado.
- Dinner: Favourite plant-based curries, providing a comforting blend of flavour and healthy fats. Though richer than his other meals, these dinners strike a balance between taste and nutrition.
Building Endurance and Agility
Hamilton’s method is a masterclass in balance, blending unwavering dedication, smart strategy, and an intimate understanding of his body’s needs when pushing beyond 200 mph.
Rather than relying on sheer muscle, he opts for agility—ensuring every twist and turn on the track is met with lightning-fast reflexes.
It’s a delicate equilibrium, one he’s perfected over years of hard-fought competition, where every fraction of a second truly counts.
For those inspired to follow in Hamilton’s footsteps, his routine isn’t just a workout plan—it’s a masterclass in balance and perseverance.
His targeted, consistent training, paired with a keen focus on recovery and a wholesome, plant-based diet, offers a clear roadmap for success.
Whether you’re striving for podium finishes or simply seeking a healthier lifestyle, Hamilton’s disciplined approach reminds us that lasting achievement comes from steady, intentional steps.
