The A-list celebrity mixes functional strength training with interval training to get into tip-top shape for movie roles.
Jason Statham is an A-list actor known for his remarkable work ethic on and off the set. His dedication to his craft is matched by his impressive physique, which he has continually worked to enhance. Statham adheres to a strict diet that complements his fitness regimen.
Before embarking on his acting career, Statham was a professional athlete. He began as a footballer, transitioned to diving, and even dabbled in martial arts. He spent 12 years in Britain’s National Swimming Squad and competed in the 1990 Commonwealth Games. Additionally, he has modeled for prominent brands such as French Connection, Levi’s, and Tommy Hilfiger.
This diverse background has led Jason Statham to develop a disciplined routine that keeps his body lean and fit. This article will delve into that routine and his dietary choices, highlighting Statham’s distinctive approach to training and nutrition that has allowed him to remain in shape even after turning 50. Let’s explore further.
| Full Name: Jason Statham | ||
| Weight | Height | Date of Birth |
| 168 – 174 lbs (77 – 79 kg) | 178 cm (5′10″) | 7/26/1967 |
| Profession | Era | Nationality |
| Actor & Model | 2000s, 2010s, 2020s | British |
Jason Statham’s Workout Approach
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Jason Statham has constantly developed his workout routine, especially when preparing for a movie. He works out weekly and prioritizes rest and recovery between sets, with a major rest day at least once a week.
Statham has everything on the table regarding gym equipment. Jason Statham does it all: free weights, stability balls, advanced plyometrics, or machines. Interestingly, he even dedicated an hour to rolling on the jiu-jitsu mat for one of his movies.
Jason Statham’s weekly workouts generally consist of total-body intensive sessions working multiple muscle groups. These intense sessions include HIIT workouts, cardio, and resistance training. The A-list actor also incorporates circuit training on some days and emphasizes the importance of warm-ups before training. A study shows warm-ups before major exercise can improve performance (1).
Jason Statham’s Workout Routine
Day 1 — Progressive Loading to a Deadlift One-rep Max
Before performing his one-rep max deadlifts, Jason Statham does many warm-up exercises, including rowing and a pyramid circuit. He performs his rowing exercises using the concept 2 rowing machine for about ten minutes and circuits between press-ups, ring pull-ups, and barbell squats.
After completing his circuit exercises, he proceeds to the deadlifts, starting with about 35% of his 1RM and doing a few reps. He progressively adds weights and reduces his reps until he reaches his 1RM, which is more than twice his bodyweight. Statham starts with 135 lbs, moving to 185, 235, 285, 325, 350, 360, and 365 lbs. His rest between sets is usually between one and three minutes. He then rounds up by doing aerial footwork on a gymnastic trampoline.
| Exercise | Sets | Reps |
| Row | 1 | 10 minutes (20 strokes per minute) |
| Press-Up | 5 | 1, 2, 3, 4, 5 |
| Ring Pull-Up | 5 | 1, 2, 3, 4, 5 |
| Barbell Squat | 5 | 1, 2, 3, 4, 5 |
| Deadlift | 9 | 10, 5, 3, 2, 1, 1, 1, 1, 1 |
Day 2 — The Big Five 55 Workout
Jason Statham does some warm-ups for his second day, including ten-minute rowing. He then proceeds to do a static hold circuit consisting of four exercises: ring dip hold, kettlebell farmer hold, dip bars or L-sit on parallettes, and bodyweight squat hold. He performs these four exercises as a circuit, staying in a specific position for 30 seconds before switching to another exercise within 10 seconds. Statham does this for four sets before starting his major exercises.
He begins by alternating between five exercises, doing the circuit ten times. He starts with ten reps for each exercise and reduces his rep range by one until he does 55 reps per exercise. Statham uses 95 lbs of weight when performing the front squat.
| Exercise | Sets | Reps |
| Row | 1 | 10 minutes (20 strokes per minute) |
| Kettlebell Farmer Hold | 4 | 30 seconds hold |
| L-Sit on Parallettes or Dips Bars | 4 | 30 seconds hold |
| Ring Dip Hold | 4 | 30 seconds hold |
| Bodyweight Squat Hold | 4 | 30 seconds hold |
| Front Squat | 10 | 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 |
| Pull-Up | 10 | 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 |
| Decline Parrallette Push-Up | 10 | 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 |
| Power Clean | 10 | 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 |
| Knees to Elbows on the Pull-Up Bar | 10 | 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 |
Day 3 — Interval Training
On day three, Statham warms up on his rowing machine and proceeds to his interval workouts, six intervals of 500m sprints. He also includes three minutes of rest between each sprint. Statham then cools off by performing a farmer’s carry with a pair of 70 lbs kettlebells over a distance of 500m. Here’s a list of his sprinting time.
- Sprint 1: 1:40.1
- Sprint 2: 1:39.7
- Sprint 3: 1:43.9
- Sprint 4: 1:41.6
- Sprint 5: 1:38.7
- Sprint 6: 1:50.3
Day 4 — Squats
Jason Statham starts with warm-up exercises consisting of bodyweight squats and rowing. He squats just one set of 20 reps. He performs five sets of five reps of front squats for his major exercises using 105% of his body weight. He ends his exercises, cooling off by doing 200 ladder push-ups with his trainer.
Day 5 — Cumulative Movements
For day five, Statham starts with rows as warm-ups, then includes bear crawls and crab walks. He does 75m for each exercise before moving to his major exercises. For his major training, he starts by doing one set of eleven different exercises as quickly as possible, utilizing a full range of motion and proper form before moving on to the next exercise.
| Exercise | Sets | Reps |
| Row | 1 | 10 minutes (20 strokes per minute) |
| Bear Crawl | 1 | 75m distance |
| Crab Walk | 1 | 75m distance |
| Fat Rope Climb | 1 | 5 |
| Front Squat (185 lbs) | 1 | 5 |
| Ball Slam (30 lbs) | 1 | 5 |
| Rope Pull (90 lbs) | 1 | 10 |
| Bench Press | 1 | 10 |
| Ball Slam (25 lbs) | 1 | 10 |
| Pull-Up | 1 | 15 |
| Dip | 1 | 15 |
| Ball Slam (20 lbs) | 1 | 15 |
| Resisted Fat Rope Pull | 1 | 20 |
| Whip Smashes | 1 | 20 |
Day 6 — Endurance
This day is for performing an activity to get the blood pumping and boost your endurance. It could be any outdoor activity like basketball, soccer, swimming, or hiking. Jason Statham does this to get a feel from the outside. He does this for over an hour without any disruption.
Day 7 — Rest
Jason Statham’s Diet
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Statham is all about persevering and gaining as much lean muscle mass as possible, as reflected in his diet. He occasionally indulges in chocolates but drinks at least three liters of water daily. Below is his average daily meal plan.
Meal 1
- Oats
- 4 Eggs
- Strawberries
Meal 2
- Pineapple
- Mixed Nuts
Meal 3
- Brown Rice
- Lean Ground Turkey
- Vegetables
Meal 4
- Rice Cakes
- Peanut Butter
Meal 5
- Chicken Breasts
- Vegetables
Meal 6
- Mixed Nuts
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Reference
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
