I’m attempting to match the midlife workout of the former international footballer Rio Ferdinand and, frankly, I’m in some distress. The first set of pull-ups went reasonably well, the second was tricky and the third had me wondering if I’ll be able to dress myself tomorrow.
Ferdinand, 47, is the latest cover star of Men’s Health magazine and, without tastelessly dwelling on his aesthetics, he’s in impeccable, ripped and muscular shape. What you can see is effectively a bigger, stronger version of his younger self, not so lean it looks as though he’s drained life of all joy and not so big he’ll need to contact The Rock’s tailor for his formal wear. He looks exactly the way most of us aspire to look.
I consider anyone who battles with the ageing process through natural means to be on my team. Former elite athletes are particularly fascinating because they show what’s possible with a strong foundation. I turned 62 just as Ferdinand’s shoot hit the newsstands and, as a lifetime amateur fitness freak, I knew I was going to have to try it regardless of the effect on my self-esteem.
Ferdinand is the magazine’s latest cover star
PA
His Men’s Health video, shot in a Dubai gym, starts with Ferdinand’s bench press, which he rightly describes as the ego move. There was a time when “what do you bench?” was the password to the machismo gym bro club and some silly immature part of me will always want to impress the stronger guys (and girls) with my prowess.
In this case, the stronger guy is 6ft 2in Ferdinand. I’m 5ft 7in and almost old enough to be his dad. Ferdinand performs three sets of five repetitions at 100kg. For me 100kg is as achievable as levitation. I manage three sets of 70kg, by which I mean probably two and a half. The mind does strange things when counting under pressure.
• Rio Ferdinand: Britain is too squeamish about success
The next challenge is the pull-ups. In the video he rightly says that pull-ups reveal the fitness fake. Lifting yourself up to the bar engages most of your upper body, requires grip strength and will reveal any weight gain as you struggle. I’m inordinately proud of my pull-ups: I do them in the gym, in the park and occasionally on scaffolding when no one’s looking. Today, though, I’m reminded of my limitations. Ferdinand does three sets of ten as a way of checking in on his health. My check-in went: first set, ten; second set, seven; third set, three, some waiting around and swearing under my breath, followed by another three with a desperate facial expression.
The former defender then goes on to talk press-ups in the most intimidating manner possible. Press-ups are very achievable until they’re not. His routine is 150 in sets of 25. My first three sets are fast: form is good, back straight, elbows in. Then everything begins to slide. Once your chest and triceps start to fatigue it’s hard to pull them back into line. By the final set a strange melancholy has overtaken me and I’m doing a lot of lying down.
Then come incline dumbbell rows. These are clever: they hit the lats, the muscles on the side of your body. They are performed on an inclined bench. I manage three sets and feel them immediately as they are completely unfamiliar. They are followed by lateral lunges — another new one for me. This involves a kettlebell held centrally and a sideways lunge. Anything sideways is great for the older gentleman: stability and mobility fade as you age unless, like Ferdinand, you do something about it.
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Finally the magazine shows the former England player on the battle ropes. These are easily the most Game of Thrones piece of equipment in the gym. Johan Venter, general manager at Gymbox in Finsbury Park, says: “Used in short, powerful bursts, battle ropes train the ability to produce force repeatedly, which carries over far better to real-life movement and sport than endless steady cardio.”
I can confirm they are instantly shattering. You sit low on an imaginary bar stool, flick your wrists and watch the cables curl satisfingly in front of you. Ropes are tremendous to handle. Every Battle of Trafalgar/Pirates of the Caribbean fantasy can be fulfilled in the safety of the gym… for about 10 seconds. Then they become unbearable. Venter recommends 20 seconds’ work to 40 seconds’ rest, alternate waves, focusing on strong posture, soft knees and driving from the hip over eight to ten rounds.
There is something truly inspiring about someone who devoted their life to extreme training and the discipline of early mornings and restricted diet, and now, when they have the chance to relax, they train harder. Rio, it was an absolute pleasure to be thrashed and humiliated by you.
Thanks to Gymbox Finsbury Park (gymbox.com). Men’s Health is out now
