How Rio Ferdinand Trains at 47 to Stay Strong Without Wrecking His Body

Training is second nature to Rio Ferdinand. Even at 47, more than a decade after retiring from professional football, the Manchester United legend has carved out another life built around physical activity. ‘I’ve always been in the gym. So for me, it’s not a chore, it’s a way of life,’ he tells Men’s Health.

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What he does in the gym has changed, though. While he still manages injuries carried over from his playing days, Ferdinand has evolved from a lithe Premier League defender into someone who now trains to look good, feel better and get stronger.

It wasn’t plain sailing at first. He initially jumped straight into heavy lifting, working with coaches from rugby and strength backgrounds in a bid to add as much size as possible. Bulking up in ways his body wasn’t accustomed to caused issues, while also failing to address the underlying problems left behind by his football career.

A move to Dubai marked a shift in approach. Ferdinand now works closely with personal trainer Amandio Costa alongside a physio to ensure his body can cope with the demands placed on it. ‘There’s a holistic approach to what I’m doing now and hopefully that’s going to put me in good stead,’ he says. ‘Rather than fixing things when they’re broken, you actually prevent [injuries]. I know my shit now. But I’m 47 years old. It took me all that time.’

Want to train like Rio? His PT, Amandio Costa, has created a four-week plan exclusively for members of the MH SQUAD. Join the MH SQUAD to access the plan, or existing members can head straight into their app.

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Ferdinand still sticks to a consistent routine, training three to four times a week, though never for more than an hour at a time. Sessions are adjusted in real time depending on how he’s feeling and whether any issues crop up. Despite his fondness for the bench press, he’ll switch to a floor press if his shoulders are playing up. He deadlifts with a trap bar and uses kneeling landmine presses to build his front delts.

The bench press and pull-ups remain key benchmarks for tracking his strength. Ferdinand regularly aims for 100kg on the barbell, while pull-ups help him assess strength relative to bodyweight. Like most footballers of his generation, heavy upper-body lifting simply wasn’t part of the job. ‘In football you just don’t do this type of thing,’ he says. ‘It wasn’t ever part of my regime.’

Hear Rio on the latest Men's Health: Built For Life podcast episode, released on Thursday 12th Feb. Follow the Built For Life podcast to make sure you don't miss it.

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