Jason Statham has spent decades maintaining the lean, athletic build that helped make him an action star, but the basics behind his training are surprisingly easy to understand.
Men’s Health has pulled together 11 lessons from Statham’s training history, drawing on workouts and interviews stretching back almost 20 years. One theme keeps coming up – he trains to stay capable, not simply to look muscular.
Strength and conditioning come in many forms
Statham’s training has never been about sticking to one formula. Over the years, Statham has used boxing, martial arts, kettlebells, running and bodyweight movements to build explosive power, coordination and core strength. He also changes his training regularly instead of repeating the same routine for months at a time.
Some of the easiest parts to borrow require very little equipment. Pull-ups, dips and push-ups have all featured heavily, and his preparation for The Beekeeper took bodyweight work even further. Trainer James Moontasri said Statham could perform pull-ups and muscle-ups on gymnastic rings, often completing his own routine before their sessions even started.
Weights still have a place in the mix. One of his older workouts was built around progressively heavier deadlifts, and he has also used rowing intervals as a simple way to measure cardiovascular progress.
Training is only part of the picture
Statham does not focus on strength and conditioning alone. Stretching has long been part of his routine, helping him maintain the mobility needed for martial arts, stunt work and physically demanding roles.
His diet follows a similarly simple foundation, built largely around foods such as fish, chicken, lean beef, vegetables, fruit and nuts.
Of course, following Statham’s workouts will not automatically give you his physique. Genetics, nutrition and years of consistency all matter. But the overall approach is easy enough to take from. Build strength, stay mobile and find a way of training you can stick with.