- Ed Sheeran lost 14kg over five years by combining weights, reformer Pilates and running.
- Fatherhood and a demanding tour schedule pushed him to prioritise recovery, form and moderation.
- His training now supports both stage performance and everyday life — not extreme dieting.
H2: What changed for Sheeran
Ed Sheeran tells Men’s Health UK that becoming a father and the physical demands of a global tour were major turning points. Tired of waking up feeling “gross,” he shifted from a lifestyle of late nights, booze and quick food to a routine that supports vocal health, stamina and recovery. The result: a 14kg weight loss and a leaner, stronger stage presence.
H3: The training blueprint
Sheeran’s approach mixes three key elements: resistance training, reformer Pilates and cardio. He worked with PTs who emphasised proper form and steady progress rather than quick fixes. During the pandemic he built the habit of light cardio on a cross trainer while handling emails. Later, a consistent strength plan and Pilates sessions were added to protect joints and improve mobility — essential for night-after-night stadium shows.
H4: Why reformer Pilates matters on tour
Reformer Pilates became a touring staple because it both stretches and strengthens, without leaving him depleted. After a long stadium set, Sheeran can skip heavy barbell sessions and still maintain fitness with Pilates. He and his trainer tailored sessions to keep energy levels high and reduce the risk of pulled muscles and vocal strain.
H3: Recovery and moderation
Recovery routines — regular massages, planned sleep and careful nutrition — play a big role. Sheeran still enjoys red wine and social meals, but he no longer makes them daily habits. The shift is one of moderation, not deprivation: planned indulgences around work events, and consistent habits the rest of the time.
H2: Performance benefits
The fitness overhaul isn’t just cosmetic. On stage, Sheeran moves continuously on a circular treadmill, performing two-plus hour shows and keeping his voice intact. He credits strength and conditioning with fewer injuries, better breathing and sustained energy across long runs of dates. That resilience helped fuel the Mathematics tour, one of the highest-grossing tours in recent years.
H3: A relatable message for fans
Sheeran worries briefly about changing his relatable image, but he ultimately embraces the shift as something fans — especially parents — can relate to. He highlights small, sustainable changes: pick up weights with good technique, start with gentle Pilates, and add short runs. The focus is on consistency and building routines that enhance day-to-day life.
H4: Beyond the gym
Sheeran’s new album Play arrives as he balances creativity with health. He says fitness helped him feel more “superhuman” on stage and more present at home. His message is simple: fitness should add to life, not replace enjoyment.
Bottom line: Ed Sheeran’s 14kg loss came from habit, structure and sensible programming. For busy people and touring professionals, his example shows that steady, balanced changes beat extremes and deliver lasting results.
Image Referance: https://www.menshealth.com/uk/fitness/a69729547/ed-sheeran-mens-health/