Paul Scholes’ Workout Routine: How He Stays Fit After Football
After years of dominating the midfield with his precise passing and unmatched stamina, Paul Scholes retired from professional football in 2013. But retirement didn’t mean giving up on health. In fact, his post-retirement fitness routine has played a crucial role in his impressive weight loss and physical transformation.
Though he no longer trains like a Premier League athlete, Scholes maintains an active lifestyle built around cardiovascular and strength training exercises, paired with functional football-based movement. This balance helps him stay lean, energized, and in shape for both life and on-screen punditry.
Let’s dive into what his current workout routine likely includes.
🏃♂️ 1. Cardiovascular Exercises: Burning Fat & Boosting Endurance
One of the most effective ways Scholes slimmed down was by incorporating cardio-focused workouts into his weekly schedule. These help with fat burning, heart health, and overall endurance.
🔸 Running
- 30–45 minutes per session, 3–4 times per week
- Mix of steady-state runs and interval sprints
- Outdoor jogging for variety and mental clarity
🔸 Cycling
- A low-impact cardio option ideal for joint preservation
- Road cycling or using a stationary bike at the gym
- Great for leg strength and burning calories without overtraining
🔸 Swimming
- Full-body cardiovascular workout
- Low impact on joints, high return in muscle toning and stamina
- Ideal for recovery days or cross-training
💡 Tip for readers: Mixing cardio types throughout the week keeps things interesting and works different muscle groups.
🏋️ 2. Strength Training: Maintaining Muscle Post-Retirement
During his playing career, Scholes relied more on intelligence and technical ability than brute strength. Post-retirement, however, adding strength work helps him preserve lean muscle mass and increase metabolism.
🔸 Bodyweight Exercises
- Push-ups, squats, lunges, planks
- Excellent for building foundational strength and mobility
- Can be done at home or as part of a circuit
🔸 Resistance Training
- Dumbbells, kettlebells, or resistance bands
- Exercises like bicep curls, deadlifts, overhead presses
- Focus on moderate weight and high reps to tone rather than bulk
🔸 Core Workouts
- Planks, Russian twists, mountain climbers, sit-ups
- Vital for balance, posture, and injury prevention
- Likely included in every session in short 10–15 minute blocks
✅ Scholes’ Approach: Controlled, focused movements with proper form rather than heavy lifting—ideal for longevity and sustainability.
⚽ 3. Football-Based Drills: Staying Fit the Fun Way
Paul Scholes has football in his DNA, so it’s no surprise that he incorporates football-based drills into his routine.
🔸 Light Training Sessions
- Occasionally joins local club sessions or alumni games
- Includes stretching, passing, and agility work
🔸 Dribbling and Passing Drills
- Fun and dynamic way to stay agile
- Keeps the brain engaged with muscle memory and footwork
🧠 Bonus Benefit: These drills support mental fitness—keeping reflexes sharp and mood elevated.
📆 Weekly Training Breakdown (Example)
| Day | Workout Focus |
|---|---|
| Monday | Cardio (Running) + Core |
| Tuesday | Strength Training (Upper Body) |
| Wednesday | Football Drills + Light Cycling |
| Thursday | Strength Training (Lower Body) |
| Friday | Cardio (Swimming or HIIT) |
| Saturday | Football Session or Active Recovery |
| Sunday | Rest or Stretching & Mobility |
💭 Mindset Matters
Scholes has mentioned in interviews how important staying active is for mental clarity and emotional well-being post-retirement. His motivation stems from:
- Staying fit for his kids and family life
- Keeping a public image as a football pundit
- Feeling physically and mentally strong without the pressure of elite sports
✨ Fitness Tip from Scholes’ Journey: Find a workout style that you enjoy and can sustain. It’s not about perfection—just consistency.
🔚 Final Thoughts
Paul Scholes’ post-football transformation proves that you don’t need extreme methods to get fit. By combining regular cardiovascular and strength training exercises with movement he enjoys—like football drills—he’s managed to stay lean, sharp, and energized well into retirement.
For anyone looking to build a lasting, enjoyable fitness routine, Paul Scholes’ workout routine offers an inspiring and realistic blueprint. Whether you’re a lifelong football fan or just looking to improve your health, his approach shows that staying active doesn’t end with a career—it’s a lifelong habit.