Ed Sheeran isn’t just cranking out chart-topping hits anymore.
He’s also crushing workouts, ditching bad habits, and redefining what it means to be tour-ready at 34.
In a recent ice bath interview with Men’s Health, the Suffolk-born superstar opened up about his five-year fitness transformation—and how becoming a dad completely changed his approach to health.
From running with his wife to lifting weights, practicing reformer Pilates, and moderating his love for beer and kebabs, Sheeran’s journey proves you don’t need to become a “gym bro” to get seriously fit.
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Fatherhood Sparked Everything
Sheeran didn’t wake up one day craving burpees and broccoli.
His fitness awakening came when his wife, Cherry Seaborn, got pregnant during COVID-19 lockdowns. She’d always been athletic, often heading out for runs while Sheeran stayed behind smoking and drinking throughout his twenties.
I always felt bad. I was always like, oh, maybe I should run.
When lockdown hit and Cherry became pregnant, they started running together. That simple shift marked the beginning of a complete lifestyle overhaul spanning five years—one that now includes weights, yoga, swimming, and reformer Pilates.
Breaking the “Bulky Gym Bro” Myth
For years, Sheeran avoided weight training entirely.
He feared turning into what he calls an “Arnie type”—overly muscular and bulky. But once he started lifting, he realized weights actually lean you out, not bulk you up.
The myth of the gym is that you get really bulky.
His trainer in Suffolk, Ali, is lean, strong, and can outlift Sheeran by a mile—without looking like a bodybuilder. That shifted everything for him.
The takeaway? You don’t accidentally turn into Schwarzenegger. Building serious mass requires intentional eating and training strategies most people never approach.
Training Built Around Variety
Sheeran doesn’t follow a cookie-cutter gym routine.
Instead, he mixes things up constantly to keep training interesting and sustainable. His weekly rotation includes:
- Legs and arms on certain days
- Running for cardiovascular fitness
- Reformer Pilates for flexibility and core strength
- Yoga for recovery and mobility
- Swimming for low-impact conditioning
Variety is the spice of life.
This approach prevents burnout and keeps workouts from feeling like a chore. It also ensures balanced development across strength, endurance, and mobility.
How Exercise Changed His Diet
One of Sheeran’s biggest surprises? His diet transformed because of exercise, not the other way around.
Growing up, he loved fast food, chips, and all the classic indulgences. But once he started training consistently, his cravings shifted naturally toward rice, grilled chicken, and cleaner foods.
The more I exercise, the more I was drawn to like, you know, rice and grilled chicken.
His smoking decreased. Drinking tapered off. Everything shifted together as exercise became central to his routine.
He hasn’t cut anything out completely—he still enjoys beers, wine, pizza, and kebabs. But instead of daily indulgence, he practices moderation, enjoying treats once a week rather than every night.
Breaking Habits Without Deprivation
Sheeran initially thought giving up nightly drinking would be brutal.
For years, he’d unwind with a glass or two of wine at day’s end. But once fitness became a priority, moderation felt easier than expected.
Learning moderation is key. I’ve never cut anything out, you know? I love beers, but instead of drinking them every day, I might drink them once a week.
This mindset—moderation over elimination—makes long-term adherence realistic. Restrictive diets fail because they’re unsustainable. Sheeran’s approach proves you can enjoy life’s pleasures while staying fit.
Travel: The Biggest Fitness Challenge
Maintaining consistency while touring the world? That’s Sheeran’s toughest obstacle.
Flying across time zones, cramming workouts between commitments, and making smart food choices on planes all require serious planning.
The choices that you make whilst traveling have to be thought through.
To stay on track, Sheeran travels with portable reformer Pilates equipment, weights, and massage beds. Recovery has become just as important as training—after each show, he prioritizes sports massages and other recovery tools.
Fitness Transformed His Live Performances
Sheeran’s shows have always been physically demanding.
But his recent tour took things to another level—and he credits his fitness regimen for making it possible.
I’m moving around a lot more now. The last tour that I just came off, I don’t think I could have done 10 years ago had I not been doing gym.
He’s no longer gasping for air mid-performance. He moves more freely, recovers faster, and handles the relentless grind of touring without breaking down.
At 34, he’s not a “spring chicken” anymore—but structured training and recovery keep him performing at peak levels night after night.
Music Meets Movement
Even Sheeran’s gym playlist doubles as work time.
During runs or incline walks, he listens to new mixes of his albums or unreleased songs—the only moments he gets to objectively assess his own music.
But when he needs pure motivation? He turns to Dr. Dre’s 2001 or 50 Cent’s Get Rich or Die Tryin’.
In any scenario, that’s going to fire me up.
Key Takeaways From Sheeran’s Fitness Journey
Sheeran’s transformation wasn’t about extreme diets or punishing workouts.
It was about consistency, moderation, and finding what works for his lifestyle. Here’s what anyone can learn from his approach:
- Start small: Running with his wife during lockdown sparked everything
- Embrace variety: Mixing weights, Pilates, yoga, and cardio prevents boredom
- Moderate, don’t eliminate: Enjoy treats weekly instead of daily
- Let exercise guide diet: Training naturally shifted his cravings toward healthier foods
- Prioritize recovery: Massage, mobility work, and rest are non-negotiable
- Plan around challenges: Travel requires intentional food and training choices
Sheeran proves you don’t need to become obsessed or miserable to transform your health. Small, sustainable changes compound over time—especially when motivated by something bigger than aesthetics.
For Sheeran, that motivation was becoming a better partner, father, and performer. And five years later, he’s reaping the rewards on stage and off.
