• Key takeaways:
• Ed Sheeran lost around 14kg over five years by combining weights, reformer Pilates and running.
• Fatherhood and touring motivated a lifestyle change from heavy drinking to moderation and recovery.
• He credits PTs Ali Thomas and Matt Kendrick, consistent routine and recovery (massage, sleep) for performance gains.
Ed’s lifestyle overhaul
Ed Sheeran has quietly reshaped his life. The singer, now in his thirties, told Men’s Health UK he shed about 14kg and built a consistent routine to feel fitter on stage and at home. After years of late nights, booze and unhealthy habits in his twenties, fatherhood and the physical demands of a globe-spanning tour pushed him to change.
Motivation: family and performance
Becoming a dad was a turning point. Sheeran says sleepless nights and the desire to pick up his child without pain made him rethink drinking and recovery. Touring also revealed limits: pulled muscles, voice issues and fatigue made him prioritise resilience. He wanted to feel “superhuman” on stage — and stronger for his family off it.
Training: weights, reformer Pilates and running
Sheeran’s program is varied and practical. He started with low-intensity cardio on a cross trainer, progressed to weight work via PT Ali Thomas, and later added reformer Pilates with Matt Kendrick to travel with him on tour. That mix — strength, mobility and cardio — helped him lose weight without extreme dieting.
He also learned to enjoy structured running, completing his first 10k during the pandemic. Reformer Pilates proved particularly useful on tour: it preserves energy, improves mobility and reduces the impact of heavy lifting days after a show.
Recovery and routine
Recovery is non-negotiable. Sheeran schedules massages after shows, prioritises sleep, and keeps meals balanced rather than restrictive. He avoids going out after gigs when recovery is needed and accepts occasional indulgences — a pint or a steak dinner — but practices moderation rather than rigid abstinence.
Coaching and consistency
Two coaches stand out in his journey. Ali Thomas introduced him to weights gently and emphasised form. Later, Matt Kendrick tailored sessions around touring: short, focused work and Pilates sessions that travel well. The goal has been sustainable changes — small, consistent steps that build resilience and fitness over years.
Results: on-stage energy and lifestyle balance
The physical changes are visible — a leaner Sheeran who moves more on stage, runs long sets and closes shows without losing his voice. But the shift goes beyond looks. He’s vocal about mental wellbeing, saying fitness mirrors how he feels mentally. The transformation isn’t about extreme rules; it’s about balance, variety and being able to enjoy life while staying healthy.
New album and continued focus
Sheeran releases a new album, Play, as he wraps one of the highest-grossing tours in history. Fitness sits alongside his music — both require discipline, recovery and routine. His message: fitness can add to your life, not take it away — especially when it’s built around moderation and family priorities.
Image Referance: https://www.menshealth.com/uk/fitness/a69729547/ed-sheeran-mens-health/
