When Ben Shephard first appeared on the cover of Men’s Health – as a participant in what was then known as our Celebrity Muscle Challenge – his life looked very different. The then 37-year-old had two young sons at home, and a career in breakfast TV that demanded some punishingly early starts.
Under the guidance of strength and conditioning coach Jamie Sawyer, Shephard – at the time, a committed cardiohead – was introduced to a regular routine of bench presses, chin-ups, rows and bicep curls, in an effort to add inches to his chest, arms and back. ‘My body shape seemed to change overnight,’ he marvelled back in 2012.
A pre-production version of Ben Shephard’s first MH cover, back in 2012
13 years on, Shephard is fitter than ever
Fast forward 13 years and he appears to be defying the ageing process on the cover of our June issue. Putting on muscle is undoubtedly more difficult with age. But, in some ways, says Shephard, those gains actually ‘came a little easier this time’.
‘I have a deeper understanding of what I have to put myself through to build lean muscle and reduce body fat,’ he explains to Men’s Health, on the set of his most recent shoot. ‘I think I value the condition I’m in now more than in 2012,’
Aged 50, the presenter is arguably in better shape than he was a decade ago. ‘I’ve got more lean muscle, that’s for sure,’ he says. ‘There are parts of my body that are bigger. I think my body fat is a little bit higher than it was then. Back then it was probably single figures, and I think I’m about 10.5% to 10.8% now – which is extraordinary when you think I’m 13 years older.’
Whatever your age, your best days in the gym can still be ahead of you – just ask Ben Shephard. At age 50, our cover star is fitter and stronger than he’s ever been. But bodies like his don’t happen by accident. Sign up below to gain free access to our six-week Fit at 50 training plan, created by Shephard’s long-time coach Steve Coleman.
Of course, there are downsides to having a few more miles on the clock. ‘Bits of me are falling off now,’ he jokes. ‘My back is in a state and my knees are in a state. I’m a lot more conscious of my need to apply functional fitness in my training.’
These days, his mornings begin with 10 minutes on the foam roller, working to decompress his lower spine. Then he’ll do stretches. As he puts it, he’s no longer on the attack, but the defensive: ‘It’s all about how I prolong things now – not going out and smashing it left, right and centre.’
His diet has evolved, too. While, for his first Men’s Health cover shoot, he subsisted on a strict six-meal-a-day plan of lean proteins and green vegetables, today he’s a little looser with his nutrition.
‘My wife does most of the cooking, and I’m turning around saying, “I’ve got to have enough protein,”’ Shephard jokes. ‘We came up with an agreement that I would get what I needed in terms of protein during the day so I could enjoy our dinners. You can leave stuff out that you don’t necessarily want, but we still want to share that moment in the evening.’
Our new Editor-at-Large, Gordon Smart, is an award-winning broadcaster and journalist. He hosts Weeknights and Sunday evenings on BBC Radio 5 Live and his podcast Restless Natives, with actor Martin Compston, has had 1.4 million listens.
Gordon made his name in journalism as the youngest Showbiz Editor of The Sun and the youngest Editor of The Scottish Sun. On TV, he has anchored Good Morning Britain and is a regular presenter and host on BBC Morning Live.
Scarlett Wrench is the Senior Editor at Men’s Health UK.
With more than 12 years’ experience as a health and lifestyle editor, Scarlett has a keen interest in new science, emerging trends, mental well-being, and food and nutrition. For Men’s Health, she has carried out extensive research into areas such as wellness in the workplace, male body image, the paradoxes of modern masculinity, and mental health among school-age boys.
Her words have also appeared in Women’s Health, Runner’s World and The Sunday Times.