Jamie Carragher's 5am Workouts at 48

Liverpool legend Jamie Carragher, 48, maintains his fitness through flexible training that fits around his media commitments, focusing on circuits, weights and early-morning sessions despite knee limitations.

Fitting Training Around a Busy Schedule

Between his punditry duties and multiple podcast appearances weekly, Carragher cannot adhere to a rigid schedule. He adapts his routine to his calendar, as seen when he traveled from London to Liverpool after Arsenal's game against Coventry City to watch his son James play for Wigan the next afternoon, ensuring his training was completed beforehand.

'I know it's hard for me when I've come here tonight. So, I'll make sure I've done something this morning and then I'll do something Sunday morning,' he explains.

'I haven't got a set time I normally go, I'll go to circuits a couple of times a week, and then I'll do my own thing a couple of times as well. But if I've got something on in the morning, like The Overlap, I'll train at 5am.'

Physical Limitations and Preferred Workouts

Years of professional football have taken their toll, with Carragher noting his 'knees are knackered' and that he 'can't really run.' He limits running to walking and prioritises upper-body work, stating 'bench press is my favourite, it's good for the chest,' while emphasising his pecs.

Mindset and Motivation

Carragher views training as essential for his mental well-being. 'I love the gym, it's a big part of my life,' he says. 'I don't think there's anything better for your head than going to the gym. I don't think you can feel worse, if you get up tired or you're in a bad mood, I don't think you can ever feel worse by going to the gym. You'll always feel better.'

Training Approach

His routine includes circuits two to three times weekly and independent sessions two additional times, adjusting timing based on commitments. He trains at 5am when mornings are occupied.

Ryan, a Senior Writer at Men’s Health UK, authored this piece after graduating from Cardiff University in 2020 and later obtaining his NCTJ qualification. He previously wrote for Golf Monthly, Cycling Weekly, Rugby World, and FourFourTwo, interviewing athletes like Les Ferdinand and Antonio Rudiger. His marathon personal best is 3:31:49 set in Manchester in April 2025.